Beginner training to me is all developing correct movement patterns , adding weight to the bar WITHOUT sacrificing form avoiding injury. Although you do not need a full understanding of functional muscular anatomy to make results in the gym, be sure you are hitting and improving all of the following movements regularly for maximum growth and balance. Also remember if you look at someone who is advanced they may not still be doing some of these exercises but if you really want to add mass all over they are timeless.
-Horizontal Pressing Movements : Such as Bench press or Dumbbell Bench Press. Learn more about pressing angles HERE
-Vertical Pressing Movements: Such as Barbell or Dumbbell Shoulder Presses) . Learn if you should be doing behind the neck presses HERE.
– Vertical Pulling Movements : Such as Pullups or Lat Pulldowns.
• Elbow Extension Movements : Using overhead extensions , lying extensions and cable pushdowns to develop all 3 heads of the Tricep.. Learn more about developing d the most import aspect of the tricep through overhead extensions HERE..
Ankle Plantarflexion Movements: Using exercises like Standing and Seated Calf raises to develop the calves. Learn why it is important to perform both seated and standing calf raises HERE
Sure I could go more in depth/ weakness focused to really edge out personal results. Nevertheless, if your program regularly targets and develops those movements through the related exercises your whole body will grow big and proportionate.
Oh did you think I forgot about dips? Nope if you aint dippin you must be trippin, be sure to add this with chest or tricep training . This weeks Specific Training Wednesday will feature dips.
Your Friend in Training and Health,