According to Jim Wendler for Men's Fitness, a beginner power lifting routine primarily concentrates on bench presses, squats and deadlifts. These exercises are further broken into two kinds of days: dynamic effort and maximum effort.Continue Reading
One power lifting example for beginners involves exercising four days out of the week. Two of those days are dynamic effort days. Dynamic effort days focus on explosive lifting, which helps train the body to better apply force to the bar and develop greater levels of strength, notes Wendler. Maximum effort days involve lifting heavy weights using three different methods. These methods are squats, deadlifts and bench presses. Maximum effort days are spent identifying and focusing on areas of difficulty regarding lifting. Such difficulties may include difficulty locking elbows on bench presses or pulling from the ground on deadlifts.
To better work on these difficulties, beginner power lifting routines incorporate variations on the three primary forms of exercises, such as performing elevated deadlifts and rack lockouts. Mastering these alternative forms of exercise as a beginner helps ensure there are fewer difficulties in performing the more traditional exercises later. Wendler cautions that these exercises involve less time in the gym because power lifters do not typically focus on lesser exercises.Learn more about Muscle Toning
Lunges, squats, dead lifts, leg extensions and lifts, leg presses and curls and calf raises are some specific exercises that assist in the development of shapely legs. Perform strength exercises to build and tone leg muscles followed by a cardiovascular routine and a healthy diet to develop shapely legs.Full Answer >
Pectoral muscles can be exercised with push-ups, bench presses, cable crossovers and dips, according to BodyBuilding.com. With push-ups, have the hands closer together instead of shoulder-width apart. Use dumbbells or barbells for bench presses. Cable crossovers utilize pulling cables for resistance, whereas dips are like push-ups only with grips on various workout equipment.Full Answer >
According to Men's Health, the average male bench presses up to one and a half times his own body weight. A 15-year-old, who weighs 130 pounds, could work his way up to bench pressing 195 pounds. This calculation is based on his weight of 130 pounds multiplied by 1.5.Full Answer >
For the first day of a good home dumbbell training routine, perform three sets of eight to 10 dumbbell bench presses, followed by two sets of 10 to 12 incline dumbbell presses. Move on to two to three sets of eight to 10 one-arm dumbbell rows per arm. Follow up with one to two sets of eight to 12 one-arm side laterals, and finish with two sets of eight to 12 dumbbell alternate bicep curls.Full Answer >