You will need
  • - rod;
  • - pancakes;
  • stands;
  • belt;
  • - straps;
  • Notepad.
Make measurement of anthropometric data. Generally, before starting any training cycle is important to set accurate goals. Why do you lift weights? Perhaps you want to increase weight and strength, or maybe you just need to compete. But anyway, measure your height and weight. Both values are important. Write the date of measurement in practice notebook. This will be the starting point in the selection bar.
Perform squats. Load the projectile 80% of its own weight. For example, the scales showed at the initial stage of training of 70 kg. Then hang on a rod not less than 55-60 kg. If your muscles and bones still not quite matured and it is difficult to hold the barbell on the shoulders, reduce heat to medium loads up to 50 kg and put under the shoulders of the towel. Your task is to make at least 10-12 times with the projectile. If all went well, and you are full of energy to continue the exercise, you picked the right weight. If you thought he was easy, add another few kg and start to work with him.
Hang on bench press at least 75% of personal weight. The second main exercise with a barbell – bench-press on a horizontal bench. It will not be as simple as a squat. However, when personal weight 70 kg barbell in this exercise, you must be at least 50 to 53 kg. If your shoulders and chest well developed, make the projectile is 55 kg or more. Perform at least 10-12 times, with a loaded weight. Again, make the adjustments as you did with the squat.
Do deadlift with 100% of its weight. This is the third basic compound exercise which is the most difficult and traumatic. Its implementation approach very seriously. Wear a weightlifting belt and special straps on his hands.
Install 70 kg on the bar. If you are confident in your abilities, reduce the weight as much as you think is necessary. In General, can the first few times of doing 50 kg to perfect the technique. Once you have done it 10 times, record data in a notebook. Make adjustments. Increase or decrease the load on the rod, according to your feelings.