Muscles: Training for beginners



This program is geared to the individual who has never coached in life or that has long stopped.

The first step in creating a training program is to define the frequency. For starters, train the whole body twice a week is a good start. The athlete should rest 2-3 days between each workout. In these days of rest, eat healthy.

This type of frequency, over time, may prove excessive, as you get strength and there is a greater need for rest. Remember, in this program you are training the whole body two times a week. To train, choose two days a week, not consecutive and preferably equally spaced from each other that provide you with a calm regimen. Greater focus and concentration training is key for any beginner.
Now that the frequency and training days are determined, the second step is to set the volume of your workout. A full body workout, to be very exhausting and aiming at a higher intensity, requires no more than 8 years. Remember, you are a beginner and all stimulus take effect which you can use for months. A basic training aiming the whole body balance and intensity may be, for example, the following:

1 – Squat

2 – Survey Earth

3 – Bench press or dip (the most comprehensive diving, but more difficult to do)

4 – High Knob

5 – Development with dumbbells (dumbbells allow a greater range for the year)

6 – low Remada

7 – High Remada

8 – Abdominal

This routine hits all the major muscle groups with a moderate amount of work, which will not cause overtraining in a beginner. Over time reaching intermediate levels, the need to reduce the frequency, training volume or other modifications may need to be done.

The emphasis of the training is quality and not quantity. A motion by series is enough, each series will have between 6 and 10 repetitions to be made until the occurrence of the positive failure, that is, you are no longer able to move the weight, regardless of their effort.

The first training sessions will be experimental and, consequently, of low intensity. You can rest a few minutes between each set, so your conditions are not obstructing the workout. As your fitness improves, the rest time should decrease to the point where you will go straight from one exercise to another. Your breath will be the indicator of when you are ready to go to the next exercise. When you finish an intense series, your breathing will be accelerated, as it returns to normal, or is close to normal, you can proceed to the next exercise. Over time,  your cardiovascular efficiency improves, and you can follow from one exercise to another without rest or with minimal rest.

The third step in the development of your workout is to determine the weight to be used. Start using a load that allows you to do 15 or more repetitions so you can learn how to perform the exercises, while at the same time, noting how much power you can possess in using the weights. Importantly, in these first 3 weeks, the way of implementation must be trained  because with increasing intensity in the future, the workout will be essential to your health.

One aspect that is overlooked by many athletes in the gym is the question of the balance of the washers. If you are using a machine or mount a dumbbell to perform any exercise, place on both sides of the machine or bar, the same amount of washers, with the same weights and in the same order. For example, if you are performing a barbell with 15kg on each side, put on one hand, in that order (a washer 5, a washer 3, one washer 2 and a 5.) You must  put the same washers in the same order on the other side. At first, it seems pointless because 15kg are 15 kg. Youc an also put first the  washers 2 and 3 kg and then the 5. The bar center of balance is shifted to the side where the washers 5 were last. This could cause you injury and decompensation when executing the exercise because the center of gravity is shifted to one side and you are holding the bar centrally in relation to their ends. One side will be making a greater effort than the other.do the test and you will understand.

Gradually, after these three weeks, increase the weight in the exercises where possible, increase 1 to 2 kg at a time, until you reach a load where the failure occurs between 6-10 repetitions. This will help you gain balance without losing shape and get used to the more intense workout gradually, without prejudice to health.
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