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Beginning Strength Training A 5 Step Plan for Strength Training Success Mark Sherwood Visit Mark’s Website at: www.precisionpointtraining.com The author and publisher of the information in this book are not responsible in any manner for physical harm or damages that may occur in response to following the instructions presented in this material. As with any exercise program, a doctor’s approval should be obtained before engaging in exercise. Free Books Hi, I want to offer you three additional books for free. These books contain the reasoning for why the human body gains strength and provide the basis for the training strategies that are presented in all the strength training books that I have written and made available for purchase. A lot of common training methods are focused on obtaining quick results, but these same methods often fail to help you keep gaining over an extended period of time. You can avoid this problem by learning the concepts that are crucial to your long term success in the three free books I offer. If you would like access to these books, simply click on the link below, fill in your email address on the sign up form that appears, and the books will be sent to your inbox in pdf format. Click here for 3 FREE strength training books Table of Contents Introduction Chapter 1: The Most Important Piece of Equipment Chapter 2: Weight Training Equipment Chapter 3: Five Steps to Workouts That Produce Great Results STEP 1: Select the Best Exercises for Developing Strength STEP 2: Learn How to Perform Each Exercise With Excellent Form Your First Workout STEP 3: Determine the Right Amount of Weight for Ten Strong Reps STEP 4: Determine the Number of Sets you can do at Full Strength for Each Exercise STEP 5: Learn When to Add Weight Chapter 4: The Pyramid Method Chapter 5: Eating for Strength Chapter 6: Moving Ahead Strength Training Resources About the Author Introduction Strength training has the potential to be tremendously rewarding and add several benefits to your physical wellbeing. In addition to helping you get stronger, strength training increases muscle mass which speeds up your metabolism and makes it easier to burn calories. It tends to lower cholesterol levels and improve insulin sensitivity which produces better blood sugar level stability. Weight training also increases capillary development and blood flow to working muscles, and it often results in increased bone density. If you play sports, gaining strength may contribute to improved performance within your sport. These benefits are especially applicable if you understand how to train correctly. I wish I could say that strength training always provides positive benefits for everyone who engages in it. Unfortunately, exercise has the potential to cause injuries and lead to negative experiences. It is possible to do workouts that require a huge amount of effort, but produce little in the way of strength gains. I don’t know of anything more frustrating than making a commitment to work hard to improve, only to experience negative results, or a lack of positive benefits. This does not have to happen, but before you jump into a strength training program, some basic knowledge can make a huge difference in the outcome of your efforts. When it comes to strength training, people either tend to err on the side of lack of effort, or they overdo it with the belief that training more, longer, and harder, is always better. These are common mistakes that negate the positive benefits that can be derived from strength training. If you don’t train hard enough, you won’t gain very much strength, and if you train too hard, you may be able to gain for a while, but it will eventually limit your strength gains. Strength training works best when it is done with precision. People understand that when it comes to taking care of plants or gardens that the right conditions are important. If plants don’t get enough water or light, and the temperature is too low, they don’t grow well. On the other hand, you can overwater plants, and you can give them too much light along with temperatures that are too high. When plants don’t get enough of what they need in order to thrive, they do poorly, and too much of a good thing can be just as bad. It’s far better to know the right conditions that the plant needs so that it can thrive. Your body is the same way, it doesn’t do well when you are totally inactive, nor does it do well when you go overboard with excessive training and severe workouts. Precision is the key. In order to get started right, this will be emphasized by guiding you through a five step plan that will help you get the results you want. Chapter 1 The Most Important Piece of Equipment Before you begin strength training, it is helpful to have access to equipment that will provide you with the best opportunity to gain strength. However, the miracle of strength training is not in a piece of equipment that you can buy. Without question, the most important piece of equipment for strength training is your own body. Even if you have access to the most modern sophisticated equipment for strength training, it won’t help you very much if you don’t understand how your body works. When you understand how your body works, you will know how often to train, how heavy to train, how long to train, and how hard to train. You’ll know which exercises to do and how to do them, and you’ll know when to add more weight to each exercise. When you get these things right, you will be far better off than someone who has spent a fortune on elaborate exercise equipment, but they don’t have adequate knowledge in regard to how their own body works. Since your body is so incredibly important, make sure that it is working right before you get started with an exercise program. I suggest having a physical examination, and let your doctor know that you will be starting a strength training program. He or she should also know your medical history in case there are any physical or medical concerns that would make it unsafe for you to lift weights or exercise. Along with this, please use common sense and don’t begin a strength training program if you already have an injury or physical condition that can be aggravated by exercise. Once you’ve been cleared by a doctor, you will be ready to engage in an exercise program. If your body is healthy, the next step is to consider the equipment that you will need in order to do productive workouts.