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.