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The Beginner Workout Program! Week 1 -
11-20-2007
The Beginner Workout Program! Week 1 By: James Mace Battlezone is a concept I came up with while fighting my own less-than-desirable genetics, as well as coming back from repeated setbacks. It is a user-friendly workout system designed to work both for beginner as well as advanced bodybuilders. The idea is to provide the tools necessary to build a workout program, without excessive lecturing, or worse sounding like an anatomy teacher. If you want to learn anatomy, there are plenty of articles covering that on Bodybuilding.com. If you want to learn as many exercises as possible to build muscle without the needless rhetoric, then read on. Every week I will cover a new muscle group, complete with pictures and workout tips. I will also be devoting a section each week to the beginner bodybuilder. Whether you are looking to gain mass, tone up or are just looking for an easy way to put together an effective workout program, Battlezone will work for you. Battlezone Beginners - (Week 1) When starting an exercise program, one has a tendency to want to hit everything hard all at once. The key is to exercise patience. Avoid over training at all costs, however do not shortchange yourself and simply "go through the motions" when starting out. Beginner Sets & Weights When starting a workout routine, it is good to limit the total number of sets. On the Battlezone workout chart, you see that you are supposed to do three sets of each exercise. If you are new to weight lifting, still do every lift, but limit your sets to two per exercise. Even only doing one set per exercise will help. After two weeks, experiment with increasing your number of sets. For starting weight, choose a weight that is slightly lighter than what you think you would do for a working set, but will still tax your muscles. Given that we are all built differently, there is no exact weight that everyone should start with for each exercise. You may have to experiment a bit your first day on each exercise. As you grow stronger through each cycle, the weights you are using will become easier. If it becomes so easy that you are performing more repetitions each set than the max requirement, increase the weight a little. It is surprising how much difference even a slight increase in weight can make. 
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