A Beginners Guide to: Weight Training John Cosgrove
Dec 22, 2015
A Beginners Guide to:Weight Training
John Cosgrove
Introduction During this presentation I will answer the
following questions in detail: What are the 7 main muscle groups? How do I train each muscle group? What should my diet and lifestyle be like if I want to train?
Muscle Groups: Chest One of the most common muscle groups to
train is the chest or pectoralis major. This muscle group is located right here
This is the muscle group people value strength from the most even though it doesn’t really aid in much more than pushing things away from you.
Muscle Groups: Chest» Three main exercises to focus on:» Bench Press:
» Dumbbell Flyes:
» Push-ups: = favorite exercise
Muscle Group: Shoulders» The shoulder muscles are a little more
complicated as there are 2 main muscles:˃ The front, middle and back deltoids:
˃ The traps or trapezius:
Muscle Groups: Shoulders» The deltoids can be hit using a couple different
exercises, two of which are:˃ Military Press:
˃ Frontal/Lateral Raises:
The trapezius can be trained by doing shrugs:
Muscle Groups: Biceps Everybody’s favorite muscle group, you got to do curls
for the girls. The bicep if you don’t know is the muscle on your upper
arm. It’s the one everybody flexes to show
dominance/strength. Also called biceps brachii it’s located right here:
Muscle Groups: Biceps The three main exercises are as follows:
Dumbbell Bicep Curl:
Preacher curls:
Chin-ups:
Muscle Groups: Triceps» Triceps or triceps brachii are sometimes
neglected muscles.» Most people assume to get big arms you need
big biceps.» The real key to big arms is big triceps.» The triceps are located here:
Muscle Groups: Triceps» The three main exercises of focus are:
˃ Tricep Extension:
˃ Close-Grip Bench Press:
˃ Dips:
Muscle Groups: Back Back is a confusing muscle group to train. There are many different muscles that comprise
the back. Main focus wants to be on the Lats or
Latissimus Dorsi. Here is a detailed picture of all back muscles:
Muscle Groups: Back The three main exercises to focus on are:
Deadlifts:
Pull-ups:
Seated Rows:
Muscle Groups: Legs Everybody’s least favorite, legs. Legs can be very strenuous when training and
become very sore after training. Many different muscles throughout the legs. Main ones to focus on are the quads or rectus
femoris and hamstrings or biceps femoris.
Muscle Groups: Legs There are three exercises for legs I recommend which
are: Squats:
Dumbbell Lunges:
Running:
Muscle Groups: Abs Last but not least we got abs or rectus abdominis. Everybody loves training abs cause who doesn’t want a
six pack. But, it’s not that easy to get a six pack and just by
training abs probably isn’t going to get you there. Also, other ab muscles to train are obliques.
Muscle Groups: Abs There are so many ways to hit abs but these are some
of the best: Bicycle crunch:
Exercise Ball Crunch:
Reverse crunch:
Diet Now, that we’ve went over the main muscle groups and
how to train them, the next thing to focus on during weight training is diet.
Diet is more important than most people think. You can work out as hard as you want in the gym but if
you eat junk food and McDonald’s afterwards, you aren’t going to make much progress.
Diet During weight training the main nutrient you
want to focus on consuming is protein. Protein can be found in many different kinds of
food. Some of the most popular are:
Chicken Steak Fish Nuts Eggs
Sleep/Rest Sleep and rest are very important in weight
training. You want to be getting at least 8 hours of sleep
a night if not more. Rest refers to the time off in between workouts. As a beginner, you shouldn’t be weight lifting
more than 3 times a week.
Review/Conclusion The 7 main muscle groups to train are chest,
shoulders, biceps, triceps, back, legs and abs. Great sources of food for protein are chicken,
steak, fish, nuts and eggs. Sleep and rest are very important to weight
training as well.