Stepping into the gym for the first time is very intimidating. It’s easy to form bad habits due to ego when you’re a beginner watching big guys lift big weight. It’s also easy to waste your time doing lifts you don’t need to do yet when the more advanced lifters around you are all doing them. In “The New Encyclopedia of Modern Bodybuilding,” Arnold Schwarzenegger explains that the beginner needs to be concerned with putting on the basic muscle mass that they can later shape. If you start out lifting with intensity and intelligence, ego will soon not be a problem as you pack on muscle at a speed impossible for experienced lifters.
Chin-Ups
In the “Encyclopedia of Bodybuilding,” Robert Kennedy quotes Greg Zulak, who said, “This one is simplicity itself. Find a bar and chin is what you do, and thicker, wider lats are what you get.” Lifting your own body (and more as you get stronger) is simply better than doing lat pull-downs. People avoid chin-ups because they are difficult and uncomfortable, but they work. Chin-ups are easy to master. Grab a bar and pull yourself to it. Lower yourself to your starting position in a controlled manner. Don’t cheat and only lower halfway. Use a wide, palms-forward grip to minimize biceps involvement or a narrow, palms-in grip to maximize it. Build your strength until you can do multiple sets of 10; then add weight with a weight belt.
Barbell Row
While chin-ups build lat width, barbell rows build back depth. The barbell row is avoided because it’s very uncomfortable. You must balance the weight without the support of a machine. But Robert Kennedy explains that that discomfort and instability are exactly what’s necessary to build a thick back. All the back muscles come into play to perform a barbell row. Stand with feet shoulder-width apart, holding a barbell with a grip a bit wider than that and palms facing back. Bend your waist to between 45 and 60 degrees and bend your knees to maintain balance. Keep a slight arch in your back as you pull the bar until it touches your upper stomach. Slowly release back to the starting position. Perform sets of eight to 12 reps.
Barbell Curls
Barbell curls are the best way to build your biceps, but you have to start out doing them correctly. Grab a barbell, E-Z or straight–your choice. A wide grip will hit your inner biceps head, a narrow grip will hit your outer biceps head. Keep your elbows by your side as you curl the weight up. Lower the weight in a controlled manner. At the bottom of the movement, there should only be a slight bend in your elbows. The most important factor is to keep your elbows in. It doesn’t seem like a big deal, but Arnold Schwarzenegger explains that the tension is completely taken off your biceps at the top of the movement if your elbows move in front of your body. You might not be able to lift the same weight, but you’ll grow much bigger arms if you perform curls correctly.
Bench Press
When someone wants to know how strong you are, they’ll usually ask, “So, how much can you bench?” The bench press is a great indicator of upper-body strength, but you need to avoid the temptation to perform the exercise sloppily to artificially get your numbers up. If you begin with correct form, you’ll end up stronger. Plant your feet firmly on the ground and keep them immobile. Grip the bar so that your hands stay over your elbows throughout the movement. Don’t use a false grip; use your thumb. Inhale, lower the bar and touch it to your lower chest. Pause for a moment instead of bouncing it. Pausing will build the strength of the muscles that engage the press, and you’ll be stronger for it. Press back up, exhaling at the very end. Perform sets of eight to 12.
Deadlifts
Deadlift is the ultimate single-movement exercise. People avoid doing them because they take so much out of you, even more than squats do. According to Frederic Delavier in “Strength Training Anatomy,” deadlifts activate nearly every muscle group in the body. This trains your muscles to work together and trains your nervous system to contract a lot of muscle at once. The deadlift will particularly build your thighs, glutes, lower back, lats and traps. To perform a traditional deadlift, stand at a barbell with your feet slightly closer together than shoulder width apart. Bend your knees and waist, and grip the bar at shoulder width, usually with one palm forward and one back. Keep a very slight arch in your back throughout the movement. Look straight forward, engage your core and lift. Return the bar to the ground. Perform in sets of four to six.
About this Author
Jeffrey Rice became an ACE-accredited personal trainer in 2007, and began writing about fitness to support his business. Soon, however, he found himself writing more than training, and has since written health, fitness and supplement articles for numerous websites. He holds a M.F.A. in creative writing from Cleveland State University.
