The Red and Black

Issue date: 4/22/08 Section: Sports

DANIEL HANNA

Every lifter started as a beginner at one point. Here are some of the most commonly asked questions, explained:

How often should I lift? When you're first starting out, try training your entire body three days a week via a full-body training split. You need to develop a foundation of strength first before you move into the more sophisticated training programs.

How long should I rest between sets? Rest about two minutes between sets.

What's more important: nutrition, or exercise? A lot of weight-lifters actually tout nutrition as the most important factor in seeing results. So complement your training with a sound nutritional plan.

How can I get bigger arms? Use compound movements for biceps and triceps, like the barbell curl, dumbbell curl, weighted dip, and close-grip bench. Too many beginners train biceps at the exclusion of triceps, without realizing that larger triceps actually increase the circumference of your arm.

How many sets should I do for abs? Three to five sets two to three times a week should suffice initially.

How long should I run for? It depends on your individual fitness level and training goals. In the initial stages of your program, try jogging three times a week for thirty to forty minutes. If you dislike jogging, try cycling or walking on an incline for the same duration.

How long should I stick with my training program? In general, you should vary some aspect of your program every three or four weeks. Try sticking with a full-body program for six weeks, but training four days a week instead of three for weeks four through six.

- Daniel Hanna
is a sports stringer
for The Red & Black.

Page 1 of 1

Article Tools