As the title of this article implies, it is for the benefit of those who have done little or no weight-training whatsoever, for the individual who up to now would like to start training but who does not know how to go about it.
The first essential is, as you would expect, is to obtain some equipment or at least to join a gymnasium in your town where you can have access to some. This obstacle having been overcome we now come to the question of training kit … gone are the days when one walks into a gym in a pair of shorts and slippers and starts exercising with all the windows in the gym open … today we realise that in order to get the best results the body has to be kept WARM not only whilst exercising but also after exercising, so as to eliminate any possibility of the muscles becoming COLD and contracted. For this purpose a track suit is ideal, as it covers the whole of the body and allows freedom of movement so necessary when training. If necessary a t-shirt can be worn under the track suit, but remember that when training, all articles of clothing should be loose fitting, with of course the exception of strong shoes or LIFTING BOOTS.
Now we come to the most important item of all, YOUR COURSE FOR TRAINING. If you are training in a gymnasium it may well be that the person in charge considers himself qualified enough to be able to outline a course for you: but should this not be the case or alternately should you wish to train at home with a few of your friends, I shall draft out a suitable course, which will start you off on the right lines.
First In the order of performance is the Standing Press which is lifted from the floor to the starting position. From this position keeping the legs straight and the body upright, take a deep breath through the mouth and press the weight to arm’s length overhead, pause for a moment then lower to the SHOULDERS and repeat the same movement another 9 repetitions. Do not hold the breath but simply inhale before the effort and exhale on the completion of each repetition, this of course applies throughout the schedule.
Next comes the Full Squat. Here the bar is taken off the squat stands and rested across the shoulders, then with the heels resting on a 1 ½ inch block, keeping the back straight and holding the head upright, lower in to a full squat position and return to starting position. Repeat another 9 repetitions.
The third exercise is the One Leg Toe Raise. This is performed with a dumb-bell in one hand and the free hand holding on to something for balance. One foot is then rested on heel of the other and the exercise is carried out by raising as high on the toe as possible and lowering to the ground. Perform as many repetitions as possible and then change and carry out the exercise with the other foot. Of course the number of repetitions performed will depend on the weight of the dumb-bell used and in order to assist you a little further 30 repetitions are ideal.
Exercise number four is the Incline Dumb-bell Press. Here the body is rested on an incline bench similar to the Mr. Universe All Purpose Bench and the dumb-bells are passed to arms length, from this position lower the dumb-bells to the shoulders and press back to the starting position. Perform 10 repetitions.
Exercise number five is the Overhead Dumb-bell Triceps Press. This is swung to arms length overhead and then keeping the body upright lower the dumb-bell to the back of the neck and press back to starting position. Remember to keep the elbows close to the head as this throws more work on to the triceps muscles. Perform 10 repetitions.
Next we come to what is probably the most well known exercise of all, the Regular Barbell Curl. In this exercise the bar is lifted from the ground and allowed to rest across the thighs, keeping the body straight the bar is then CURLED up to the shoulders with the strength of the BICEPS only and lowered back to starting position. Perform 10 repetitions.
Exercise number seven is the Stiff Leg Deadlift. This is a fine all round exercise, but most of the work is thrown on to the back and this is what we are mainly concerned with. The bar is gripped with the legs straight and from this position the body is raised until it is in the upright position with the bar resting across the thighs. Lower to starting position and repeat 5 repetitions.
Last but by no means least is the ordinary Sit-Up with the feet resting under a bar, the legs being kept straight throughout the movement. Raise and lower the body slowly. All jerky movements should be eliminated. Perform 10 repetitions. This exercise can be done on an abdominal board also which is really more advantageous.
Here in tabulated form is what your schedule will look like.
FIRST COURSE
1. The Standing Press.
2. The Full Squat, with heel resting on a block.
3. The One Leg Toe Raise.
4. The Incline Dumb-bell Press.
5. The Overhead Dumb-bell Triceps Press.
6. The Regular Barbell Curl.
7. The Stiff Leg Deadlift.
8. The Sit-Up.
Train 3 times a week, if possible Monday, Wednesday and Friday. The first work-out perform only one set of each exercise, then on the second work-out perform two sets of each work and on the third and all subsequent work-outs for the remainder of the course perform 3 sets of each exercise.
Whenever possible add more weight. Follow this course for a period of 2 months, then take a week’s layoff before going on to a more advanced one. For the most comprehensive course I modestly but yet whole-heartedly recommend The REG PARK “Mr. Universe” Barbell and Dumbbell Course, for it has helped such stars as John Isaacs, Pete Farrar and Dennis Winn to achieve world fame.
Go to it, and I am sure you will be pleased you became another “STAR of TO-MORROW.”
This article originally appeared in The Reg Park Journal
To learn more about the training methods of REG PARK click on the following link:
