Basic training program for beginners
Do this 8-week training program, and you will not remain a novice for a long time.
Author: Bill Geiger
Nothing kills motivation faster than lack of progress. This complex will make you an average athlete in just two months. You do not have to pedal the exercise bike for several months without any noticeable results; our goal is to make rapid progress in order to get the stimulus and motivation to move from one workout to the next.
The program consists of two parts. Two-day split for beginners (you study all the major muscle groups in two days, repeating split twice a week) is not focused on absolute beginners; they should get acquainted with "Training for the whole body for beginners". We proceed from the assumption that you are already familiar with the basic exercises. Perhaps you are returning to training after a long break or injury. Maybe you've been doing the program for a beginner for some time and are now ready to take the next step. Be that as it may, you have come to the right place.
Let's talk about the basic principles and features of the program of transition from the initial to the average level of fitness.
The first four weeks you will be engaged in a two-day split, split into training for the upper and lower body. You will train all the main muscle arrays to build a strong and proportionate body, and at the same time to avoid the muscle imbalance that occurs when one muscle is given more time than the other. Such an imbalance can result in a trauma that will push you far back.
2. Technology, technology and more technology
The first month is devoted to studying the patterns of basic movements, sharpening techniques, the ability to feel the working muscle and determine the appropriate working weight for each exercise. After warm-up approaches that can never be brought to muscle failure, you will perform 3-4 workflows with the intended number of repetitions specified in the training plan.
Understanding the relationship between the load and the number of repetitions is of great importance. Although it seems obvious that the higher the weight, the fewer repetitions you can perform, within the first month you need to accurately determine the weight with which you can perform exactly 12 repetitions, not more. If you put too light weight and can do more 12 repetitions, add the load in the next approach.
You have to make sure that in the last repetition or two you are very hard, and you are working on the verge of failure. If in one or two last repetitions you begin to neglect the right technique, it does not count. The load for you is still too great.
In the first month, the increase in strength is due to the adaptation of neuromuscular connections, and not by a real increase in the volume and strength of muscle fibers. For this reason, you should not aim for extreme weight with fewer repetitions, or even muscle failure. But as soon as you can perform more 12 repetitions with a certain load, increase the working weight by 5%. Stay in the 10-12 range of repetitions throughout the first phase. Fight with the temptation to weight the load.
4. Correct the volume, intensity and frequency
The second month you will be engaged in a three-day split. The volume and intensity will increase for each part of the body, so that every muscle group you will train less often – from twice a week to once in 4-5 days. By the amount of workload we mean the number of exercises, sets and repetitions. To increase it, we add one more exercise for each muscle group; it will allow you to train the target musculature from a different angle and more effectively stimulate its growth.
By intensity we mean the working weight you use. Instead of the load with which you could do 12 repetitions, you will slightly increase the resistance to stop in the range of 8-10 repetitions, and sometimes 6. Relatively more weight in combination with an increase in the training volume is an excellent trigger for muscle growth, or hypertrophy, especially in combination with proper nutrition and rest.
5. Engage more muscles in multi-joint exercises
For almost any part of the body, a good workout for weight and strength is built around multi-joint exercises. In general, all exercises are divided into multi-joint and single-joint exercises. In multi-joint exercises, two or more joint groups are used to perform the lifting of the projectile. In single-joint movements only one group of joints works.
For example, during a bench press, movements occur simultaneously in the elbow and shoulder joints, while in the lifting of the bar to the biceps only the elbow joint participates. Since there are more muscle groups involved in multi-joint movements, you can raise a greater working weight, hence this is the best choice for stimulating muscle growth and strength.
While in the first phase we recommended choosing the weight with which you are approaching a muscle failure, in the second phase you will have to learn the limits of your physical abilities. This means that if you can perform another repetition in the set with the correct technique, go ahead. Continue until you can complete the repetition yourself and by all means.
However, do not forget that if you can perform more repetitions than planned for this exercise, you need to lift the load. Conversely, if you can not get to the intended number of repetitions, most likely, the load is too high, and you should reduce the working weight.
After fine tuning the working weight, do not forget that your goal is muscle failure, with the exception of warm-up sets. And remember, you can not sacrifice technology for lifting too heavy weight.
7. Go more often to failure by the method of the reverse pyramid
In the second phase, the number of repetitions is constructed according to the principle of the reverse pyramid. This means that after warm-up approaches in a specific exercise (do as much as you think necessary, but never bring warm-up sets to the finish), you choose the weight with which you can only get to the scheduled number of repetitions. This will be the maximum weight for this exercise, because in each subsequent approach you will do as many or more repetitions (accordingly, you will use slightly less weight).
The technique of the back pyramid – a sequence of approaches with weight reduction and increased repetitions – will allow you to work out to failure in every approach. For comparison, in a conventional pyramid, lighter sets are not brought to muscle failure. Again, it is important to note the relationship between many approaches to failure and anabolism – a condition that supports muscle growth.
8. Increase weight as the strength develops
As the force develops, increase the congestion. Your body responds to training stimuli, becoming bigger and stronger, but if at each workout you work with the same weight and the same number of repetitions, it will not have the incentives to grow. Do not trample on the spot, repeating the same training week after week.
Check your strengths, doing more repetitions with the same weight, or increasing the load on each workout – the increasing incentives are necessary for you to continue to progress. Here you can find a training diary in which you record exercises, approaches and repetitions. As soon as you can do more than the planned number of repetitions, increase the working weight.
9. Learn to perform the ideal repetition
In the name of safety and productivity, it is very important to perform exercises on all the canons of strength training. Take a deep breath and hold your breath, picking up the shell in a power and explosive style, exhale only in the final phase of the movement. On inspiration, lower the projectile under control.
At the bottom point, smoothly change direction, never use a beat to ease the climb. Do not use an impulse or other tricks to help yourself lift the weight. And never block joints.
Hone the technique during each approach to the exercise, and very soon you will perform all movements intuitively, not thinking about the nuances of the correct technique. But if you do carelessly from the very beginning, you may not know about the mistakes until you get injured.
10. Rest between approaches should be short
Between sets, rest 60-120 seconds. In bodybuilding, the pauses between the approaches are short. It is enough to take a breath and give blood to remove from the muscles the by-products formed during intensive training, and you will be successfully restored to the next approach.
There is no single and universal time for rest, because large muscle massifs (legs, back) and more intensive approaches (weight close to your one-time maximum) usually require a longer recovery. Most of you can proceed to the next approach after restoring breathing.
As already mentioned, the work you do in the gym is an incentive for building muscle; real recovery and growth takes place outside the hall and requires good food and rest. So do not repeat the workout too often. Synthesis of muscle protein requires nutrients, time and natural hormones, which are produced mainly during sleep. Remove any of these factors, and your progress will suffer.
If you talk about the frequency of training, you should not burden the muscle group more often than once in 48 hours. When you become stronger and increase your training volume, you will need more time to recover. This is what we envisaged in the second phase. Hence the rest days in the schedule of training.
It is very important how you organize your split. You will notice that in the three-day split, the muscle muscles (chest, shoulders and triceps) are worked out in one day, as many of them participate in exercises for other parts of the body. For example, in bench press you load not only the muscles of the chest, but also deltas and triceps.
If you build a split differently, say, on the first day you make a breast, in the second one – shoulders, and on the third – triceps, you will not have enough time to restore.
12. Change your workouts to continue to progress
Be ready to raise your workouts to a new level in eight weeks! Being a beginner, you will get a noticeable jump in strength indicators in a month. You will also find that progress slows down and stops if you have been doing too much for the same program. That's why this program includes elements that support your progress: changing the training split, increasing the training volume for each part of the body and increasing the intensity, which means using more weight in a smaller range of repetitions.
It is important to understand how changing the above strength training variables affects the growth of mass and strength. By learning to manipulate these variables, you will be able to keep the novelty of training and find new tests to reload the target muscles.
Follow the 12 key principles of this article, and you will not long be a beginner.
Exercise A quick way to average for 8 weeks
- Do exercise for the upper and lower body twice a week, rest 1-2 days after completing both workouts. In the end, you should get 4 training days a week.
- Do the three following workouts in the suggested order and break them into rest days so that the cycle repeats every five days. You can also set aside for a rest Sunday or any other day of the week, so that you train 4-5 once a week.
Exercise 1: Chest, shoulders, triceps
All the good time of day, I have a question. Tell me on the day of rest will not damage pushups and press.
As mentioned above, the growth and recovery of muscles occurs precisely during rest. Try not to load muscles outside the gym.
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