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Beginners' Strength Training Guide For Building Muscle

Okay, you have put in the necessary discipline in terms of your nutrition, supplementation and sleeping habits. The only remaining component which needs to be refined in terms of your muscle gain quest is strength training. 

Here are some strength training tips which should get you over the hump:

1. Pay attention to form—this needs to be established early on lest you make incorrect form a habit down the track. Improper form sabotages your muscle gain plans in two ways: poor results and injuries.

If you are unsure about how to perform an exercise correctly, seek the advice of a reputable certified personal trainer. 

2. Focus your attention on major lifts—Shannon Clark, a Canadian personal trainer, suggests to put a premium on those compound exercises that involve more than one muscle group before those that work on just a solitary one. 

The simple reason here is more energy is required to perform these major lifts. Doing them first assures you have your second wind to perform the minor ones. 

Among the compound exercises that Clark lists are:

Bench presses

Squats

Deadlifts

Shoulder presses

Bent over rows

3.  Keep your repetition range between eight and twelve—Clark suggests this range for beginners because this enables working in a slightly higher rep range whilst improving on both strength and muscle size as the same time. 

4. Practise progressive overload—is the key fitness gurus time and again reiterate the importance of this principle. This simply means the musculature needs to be overloaded with resistance. If you are starting out with just a few exercises several times weekly, aim to increase the resistance each week. 

The added resistance does not necessarily have to be too heavy within too short a time span. Make sure to feel your way through. If it’s beyond your threshold, don’t force the issue—progress at your own pace. 

5. Track your progress consistently—you simply cannot expect to progress if you do not keep track of your programme. Here are several ideas:

Weighing yourself every other week

Taking a progress photo every month

Documenting your lifts using workout sheets

6. Take a day off—knowing when not to lift is just as important as when to hit the gym. Beginners should embrace the fact that taking a day off between workouts helps the body recover from the pounding it takes on a regular basis. Fitness experts always say the time you spend outside of the gym is crucial in helping you grow the muscular body you want. 

To conclude, these suggestions are meant to be taken to heart if you are really hell bent on building rock solid muscle. Make sure to be consistent in focusing on the other intangibles such as your nutrition, supplementation and sleeping habits for even better results. 

Sources:

http://www.bodybuilding.com/fun/beginner-muscle-building-tips.htm

http://greatist.com/fitness/the-beginners-guide-to-building-muscle/

http://www.muscleandstrength.com/articles/building-muscle-developing-fitness-fundamentals.html

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