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If you want to get into weight training, start by sorting fact from fiction. Don’t let stories you’ve heard about weight lifting keep you from the gym. You’ll reach your fitness goals sooner by getting some simple home equipment and finding a qualified personal trainer. Follow some basic etiquette when working with a trainer and using the gym, and learn some muscle terminology so you’re comfortable with weight training.
Debunking Weight Training Myths
Don’t let a few things you may have heard about weight training keep you away from the gym. Look at these common weight training myths and the facts that debunk them so you can arm yourself with the knowledge and confidence to hit the weights head on:
Bodybuilding For Dummies Pdf 3 sets of 8 reps, Triceps Pushdown 3 sets of 8 reps. Printable Page PDF Document. Barbell Squat 3 sets of 8, 10, 12.
Myth | Reality |
---|---|
You’ll get huge unless you lift light weights. | The only way your muscles will burst the seams of your dress shirts is if you regularly lift extremely heavy weight repetitions, and if you have a body type that will even allow for the development of mega muscles. |
You’re the only one in the gym baffled by the equipment. | No one is born knowing how to operate the assisted dip machine or perform a decline chest fly! Weight training equipment can baffle even the sharpest of minds. |
Weight lifting is dangerous. | If Dr. Ruth tried to hoist a 300-pound barbell overhead, that would be dangerous. But if you use good technique and common sense, you’re likely to stay injury free. |
Thigh exercises will slim your thighs, and ab exercises will whittle your middle. | You can’t melt the fat off any particular body part by performing exercises that target that area. There simply is no such thing as spot reducing. |
Lifting weights won’t help you lose weight. | Lifting weights is an essential part of a fat-loss program. Developing muscle is the only way to boost your metabolism, which can help you lose fat and keep it off. |
Free weights are for muscleheads and machines are for beginners. | The free-weight room of a gym isn’t a special club for bodybuilders; novices are welcome there and should make a point of learning to use dumbbells and barbells. |
Bonus Weight Training Equipment
Weight training equipment can be intimidating. Fortunately, you don’t need much or have to spend much money. Be on the lookout for the following basic training equipment to help you in your weight training routine:
- An adjustable weight bench: Although you can perform dozens of exercises with dumbbells alone, a weight bench gives you far more versatility.
- Weight lifting gloves: Gloves give you a firmer grip on the weights, protect the skin on your palms, and make you look like a pro.
- A personal trainer: Innovative technology slide scanner software 2016. A gifted trainer can get you over the learning curve in a hurry and in just a few sessions teach you technique tips that last a lifetime.
- Exercise tubing: Rubber tubing fits easily into your carry-on bag or your desk drawer at work and gives you a better stretch workout than you might imagine.
- A weight training diary: Tracking the details of your workouts provides you with valuable feedback and the inspiration to keep lifting.
Finding a Fitness Trainer
Personal training instruction is valuable for anyone who lifts weights; even hiring a trainer for a few beginner sessions is beneficial. This list of qualifications shows what to look for when hiring a personal trainer:
- Certification: Your trainer should have a credential from a professional organization.
- A personality that’s compatible with yours: Do you prefer a cheerleader or adrill sergeant?
- Good teaching skills: Your trainer may have a PhD in physiology and be more congenial than Oprah Winfrey, but can she teach you to do a push-up?
- Personal attention: A trainer shouldn’t give the same program to a 65-year-old woman and a professional hockey player. And your trainer should focus on you during your sessions, not check text messages, flirt with other gym goers, etc.
Being a Good Personal Training Client
When you’re working with a personal trainer, take an active role in your weight-training sessions, aligning your behaviors with a willing participant that trainers can easily work with. Keep these things in mind to ensure you have the best trainer-client relationship possible:
- Show up on time. Trainers are professional people with busy schedules and bills to pay, so show them some courtesy.
- Have a good attitude. Your trainer doesn’t want to hear you whine about your boss or your latest speeding ticket.
- Listen to your trainer. When your trainer advises you to perform 12 repetitions per set, don’t say, “My stockbroker said I should do 40.”
- Speak up. Don’t be afraid to ask why you pull a bar down to your chest instead of to your belly button.
Practicing Good Weight Training Etiquette
At the gym, rules of weight training etiquette should be followed by everyone. After you know what’s expected of you, you’ll feel more comfortable. Adopt these rules to ensure good manners when lifting weights:
- Share the equipment. Don’t take a nap on a machine you’re not using.
- Keep the grunting to a minimum. A weight room isn’t a public library but neither is it a championship wrestling arena.
- Return your weights to their designated spot on the rack.
- Don’t hog the drinking fountain. If the line behind you is longer than a World Series ticket line, don’t fill your entire water bottle.
- Don’t bring your gym bag into the weight room. Use those large, hollowed-out cubes called lockers.
- Keep your sweat to yourself. Carry a towel and wipe off any bench or machine that you use.
- Don’t treat the locker room like your own bathroom. Nobody wants to become personally acquainted with clumps of your hair.
Trainer Talk: Basic Muscle Terms
You don’t need to be fluent in the language of bodybuilding competitions to design an effective workout, but you do need to familiarize yourself with common weight-training lingo. Know the following terms to describe your body’s muscles so you better understand your trainer or training materials for weight lifting.
Slang | Translation |
---|---|
Pecs | Chest |
Traps | Upper back |
Lats | Middle back |
Delts | Shoulders |
Bis | Front of upper arms |
Tris | Rear of upper arms |
Abs | Front midsection |
Glutes | Butt |
Quads | Front thighs |
Hams | Rear thighs |
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Consult Your Doctor And Get A Physical
It is always a good idea for a beginner to get a physical before you embark on a bodybuilding program. While this may sound like a cliche, there is a good reason for this:
You ensure that all your systems are in working order.
To check cardiovascular function you need the following tests: Total cholesterol, LDL/HDL, Triglycerides, C-reactive protein, Homocysteine levels.To check liver function you need: alkaline phosphatase, GGT, SGOT, SGPTTo check kidney function you need: creatinine, BUN, and the creatinine/BUN ratio.For males, a PSA test is also wise to ensure adequate prostate function.
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Ask Your Doctor To Check Your Hormonal Levels
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a hormonal imbalance will prevent you from achieving your bodybuilding goals
Hormones of interest are: Testosterone, Free testosterone, IGF-1, Estradiol, DHEA/DHEA-s, and a Full thyroid panel to ensure that your metabolism is operating efficiently.
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Once You Get Your Doctor's Clearance You Need To Select A Gym
There are a couple of options that a beginning bodybuilder has:
1) Go to a health club. If this option is chosen, then select a club that is closest to your home. In this manner, you do not have to spend alot of time driving prior to your workout. A second choice would be to select a club closest to your workplace. This would work well only if you do not plan to ever go on weekends and if you do not plan to workout with your significant other. Other things to look for before choosing a health club are monthly fees, how well kept is the equipment, hours of operation, how clean is it, and whether or not you feel comfortable in the environment.
2) Make your own home gym. In talking to thousands of trainees, it seems like the majority is better served by attending a health club as most people do not have the motivation to workout at home. However, if you are like me and like to workout in total solitude, this may be the best option for you. The advantages are obvious: no fees, no crowds, you can superset alot (move from one exercise to the next with no rest), and workout anytime. Disadvantages are that you have no one to spot you so you need to be very careful with what you are doing.
Absolute beginners can get by with very little home gym equipment and make awesome bodybuilding gains. A sturdy bench with a good leg extension/leg curl attachment and a set of adjustable dumbbells such as an Ironmaster set will get you started.
1) Go to a health club. If this option is chosen, then select a club that is closest to your home. In this manner, you do not have to spend alot of time driving prior to your workout. A second choice would be to select a club closest to your workplace. This would work well only if you do not plan to ever go on weekends and if you do not plan to workout with your significant other. Other things to look for before choosing a health club are monthly fees, how well kept is the equipment, hours of operation, how clean is it, and whether or not you feel comfortable in the environment.
2) Make your own home gym. In talking to thousands of trainees, it seems like the majority is better served by attending a health club as most people do not have the motivation to workout at home. However, if you are like me and like to workout in total solitude, this may be the best option for you. The advantages are obvious: no fees, no crowds, you can superset alot (move from one exercise to the next with no rest), and workout anytime. Disadvantages are that you have no one to spot you so you need to be very careful with what you are doing.
Absolute beginners can get by with very little home gym equipment and make awesome bodybuilding gains. A sturdy bench with a good leg extension/leg curl attachment and a set of adjustable dumbbells such as an Ironmaster set will get you started.
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Start Out With A Beginner's Bodybuilding Workout Routine And Diet
Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment (namely a pair of dumbbells and a bench) is the following:
NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that.
3 Days A Week Full Body Routine:
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)
75 Degree Incline DB Bench Press
DB Bench Press
One Arm Rows
DB Pullovers
Bent Over Lateral Raises
DB Upright Rows
Dumbbell Curls
Overhead Triceps Extensions
Leg Extensions
DB Squats
DB Lunges (Press with heels)
Lying Leg Curls
Calf Raises
NOTE: DB = Dumbbell
How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).
Beginner's Bodybuilding Diet
If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.
For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that.
3 Days A Week Full Body Routine:
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)
75 Degree Incline DB Bench Press
DB Bench Press
One Arm Rows
DB Pullovers
Bent Over Lateral Raises
DB Upright Rows
Dumbbell Curls
Overhead Triceps Extensions
Leg Extensions
DB Squats
DB Lunges (Press with heels)
Lying Leg Curls
Calf Raises
NOTE: DB = Dumbbell
How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).
Beginner's Bodybuilding Diet
If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.
For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
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Graduate To An Intermediate Bodybuilding Routine
After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.
Day 1-Chest, Back, and Arms
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Triceps Extensions
Day 2-Shoulders, Legs, and Abs
Military Press
Barbell Upright Rows
Bent Over Lateral Raises On Incline Bench
Squats
Lunges (press with toes)
Leg Extensions
Stiff Legged Dead-lifts
Leg Curls
Calf Raises
Sit Ups (Go up to a 30 degree angle only)
Leg Raises
Swiss Ball Crunch
Knee Ins
This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off.
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
Intermediate Bodybuilding Diet
By now your diet should be similar to this Sample Bodybuilding Diet. If on the other hand, you are looking to just gain muscle weight, and are not interested in fat loss, then you need to be following my Sample Weight Gain Diet.
For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
Day 1-Chest, Back, and Arms
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Triceps Extensions
Day 2-Shoulders, Legs, and Abs
Military Press
Barbell Upright Rows
Bent Over Lateral Raises On Incline Bench
Squats
Lunges (press with toes)
Leg Extensions
Stiff Legged Dead-lifts
Leg Curls
Calf Raises
Sit Ups (Go up to a 30 degree angle only)
Leg Raises
Swiss Ball Crunch
Knee Ins
This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off.
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
Intermediate Bodybuilding Diet
By now your diet should be similar to this Sample Bodybuilding Diet. If on the other hand, you are looking to just gain muscle weight, and are not interested in fat loss, then you need to be following my Sample Weight Gain Diet.
For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
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Graduate To An Advanced Program
After 12-16 weeks on an Intermediate Bodybuilding Program, it is time to graduate into more Advanced Routines. This does not necessarily mean more time in the gym, though for those few of you whose ultimate goal is bodybuilding competition, then more time in the gym will be the case.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:
Day 1 -Shoulders, Biceps, Triceps
Day 2 -Thighs, Hamstrings, and Calves
Day 3 -Chest, Back, Abs
You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri. Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.
Note: For a sample bodybuilding training routine that is fully periodized, please take a look at my Periodized Bodybuilding Workout.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:
Day 1 -Shoulders, Biceps, Triceps
Day 2 -Thighs, Hamstrings, and Calves
Day 3 -Chest, Back, Abs
You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri. Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.
Note: For a sample bodybuilding training routine that is fully periodized, please take a look at my Periodized Bodybuilding Workout.
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Consider Using Advanced Bodybuilding Supplements
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Only at the advanced bodybuilding stage should you consider using some advanced supplementation like creatine and glutamine. These supplements work best on a body that has gone through the proper beginner and intermediate stages and that is also being trained to the maximum, is fed properly, and rested well. Also, ensure that you are using the right basic bodybuilding supplements as well. Many times, as bodybuilders get more advanced, they forget to take their basic supplements, such as multiple vitamins and minerals.
However, please beware at all times of the promises you see in many advertisements today. At the risk of sounding like I am preaching, trust me when I tell you that in my 17 years of bodybuilding experience I've yet to find a bodybuilding supplement that yields 30 pounds of solid muscle in a month. That just does not happen.
However, please beware at all times of the promises you see in many advertisements today. At the risk of sounding like I am preaching, trust me when I tell you that in my 17 years of bodybuilding experience I've yet to find a bodybuilding supplement that yields 30 pounds of solid muscle in a month. That just does not happen.
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Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including 'The Body Sculpting Bible for Men', 'The Body Sculpting Bible for Women', 'The Hardgainer's Bodybuilding Handbook', and his successful, self published e-book, 'Body Re-Engineering'. Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.