Muscle Groups that Beginners should focus on

Understanding weight training and muscle building can be tough to understand in the beginning. The toughest thing in the whole scenario is deciding what muscle groups that you should be targeting. In today’s post we will try to give you comprehensive information and remove any confusion that you may have about the topic.

Just to recap our last post, we talked about muscle building tips that you should be utilizing to promote muscle growth in your body. With them you will be able reach your gym goals slightly easier.

As we have talked about before, as a beginner you should be working with free weights and machines for training. The muscle groups and workout for them that we will me mentioning below will require the use of both.

Muscle Groups in the Body

Muscle Groups

Before you can learn about the muscle groups that you should target in your workouts, knowing all the primary muscle groups in the body is important;

  • Abdominal – muscles at the front of your abdomen
  • Biceps – muscles on top of your upper arm
  • Calves – muscles at the back of your lower leg
  • Deltoids – muscles that are present in your shoulder
  • Forearm – muscles in your lower arm, above your wrist
  • Gluteal – posterior muscles
  • Hamstring – muscles on the back of upper leg, under the Gluteal muscles
  • Lastissimus Dorsi – muscles under your arm pit
  • Pectorals – chest muscles
  • Obliques – muscles at the sides of your abdomen
  • Quadriceps – front upper leg muscles, above the knee
  • Trapezius – side neck muscles
  • Triceps – muscles on the back of upper arm

Weight Training for Specific Muscle Groups

Now that you have a clear idea of which muscles groups are where, you can start with strengthening them.

The list of muscles that you need to be working out as a beginner are;

  • Abdominal
  • Biceps
  • Deltoids
  • Hamstring
  • Pectorals
  • Quadriceps
  • Triceps

Thankfully, you don’t have to perform full exercise routines to work these 7 muscle groups. You just have to perform a core exercise which should do the trick. For your convenience we have listed them below, so put your fitness gear on and begin:

1.      Abdominal Crunches (Abdominal)

Abdominal Crunches

  • Sit on the floor with feet flat on the ground and lie down while keeping the legs bent.
  • Place your hands behind your head and cross your fingers.
  • Raise your upper body slightly, just so your shoulders leave the ground and contract your abdominal muscles.
  • Return back to the ground.
  • Do 12-15 reps and 2-3 sets.

2.      Bicep Barbell Curl (Biceps)

Bicep Barbell Curl

  • Put adequate weight on the barbell and stand in front of it. Keep your feet shoulder width apart.
  • Place your hands on the barbell, palms facing up, and make sure the grip is shoulder width apart.
  • Bend the arms at the elbows, keeping your upper arms in place.
  • Bring the barbell to your chest and bring it back down slowly.
  • Do 10-12 reps and 2-3 sets.

3.      Barbell Military Press (Deltoids)

Barbell Military Press (Deltoids)

  • Hold the barbell in a seated position, behind your neck while your palms are turned forward.
  • Push the barbell up straight over your head.
  • Bring it back down slowly to the initial position.
  • Do 10-12 reps and 2-3 sets.

4.      Leg Curls (Hamstrings)

 Leg Curls Hamstrings

  • Put the correct weight on the leg curl machine.
  • Lie down on the machine with your face down and place your legs under the bar.
  • Bend the legs at the knee and bring your feet towards your back.
  • Lower the legs back to the initial position slowly.
  • Do 10-12 reps and 2-3 sets.

5.      Barbell Bench Press (Pectorals)

Barbell Bench Press (Pectorals)

  • Put desired weight on the barbell and lie down on the bench.
  • Hold the barbell shoulder width apart and take it off the bench stand.
  • Bring it down to your chest and push it all the way up extending your arms.
  • Return it to your chest slowly.
  • Do 10-12 reps and 2-3 sets.

6.      Barbell Squats (Quadriceps)

Barbell Squats (Quadriceps)

  • Hold barbell on the back of your shoulders while in a standing position.
  • Bend down from the knees and bring the thighs parallel to the floor. Keep your back straight the whole time.
  • Slowly stand back up.
  • Do 8-10 reps and 2-3 sets.

7.      Straight Bar Pushdown (Triceps)

 Straight Bar Pushdown (Triceps)

  • Stand in front of a cable machine with a straight bar attached. Hold the bar while your palms are facing the floor.
  • Bring your elbows to the sides and push the bar down to the ground keeping them in place.
  • Return the arms to the initial position slowly.
  • Do 10-12 reps and 2-3 sets.

These exercises should be enough to shake the muscles up but more will be needed when you begin to perform focused exercises for the specific muscle group. We will be talking about each muscle group in our future posts so be sure to check back with us. For now, make sure that you try these core exercises the next time you hit the gym.