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A simple training program for beginners



People say I have to dedicate my own day to each part of the body. Is not that right?

No – and it could even be counterproductive. "The problem that most newbies see is completing routines that are too advanced for them," says Dan Forbes, a strength and conditioning coach and founder of Veteran Athlete. "As anyone knows, who has been training for a few years, the first or second year in the gym is a special time when it is possible to make progress at every session. These "newcomers" are glorious, and the best way to capitalize on them is to move properly and work hard.

"As a beginner, it's a complex split routine where you subdivide your weekly workouts into body part sessions like a sledgehammer to open a mother. They build up too much fatigue, which hinders the body's learning process, increases the recovery time and slows down progress. "

What should I do instead?

Just hold it. No, easier than that. "A beginner routine for beginners is Dr. One's set-of-20 routine developed by Dr. Michael Yessis," says Forbes. "The concept is simple, select one exercise per body part, select one Weight, with which you can perform 20 repetitions, and then join in. Next time you go to the gym, perform the same routine with just one instruction: Beat your last session, a few extra reps, the next largest dumbbell ̵

1; Whatever it is, you need to make progress.

"I have clients until they do not progress two sessions in a row, then I set the reps to 14 and repeat, then I delete them for ten reps – and only then I introduce several sentences, and with this approach you can make progress in each session, who does not love it? "

Beginner's Training Program

Here's a workout On your first trip to the gym, try a simple formula of 20 reps for a variety of exercises that involve the entire body. The next time you try, you should try to increase the difficulty with more repetitions or more weight, or replace some of the exercises with new ones.

Goblet Squat (legs)

This great exercise not only works on all the major muscle groups in the lower body, but also helps to develop a good shape that leads to squats when you are so advanced. Hold a weight like a kettlebell or a dumbbell with your hands and elbows down against your chest and squat until your thighs are at least parallel to the floor. Then drive back up.

More Leg Exercises to Try

Glute Bridge

This body weight exercise is a great way for beginners to activate their glutes (the surprisingly massive muscles in your body) backside). Lie on your back, knees bent and feet flat on the floor. Squeeze your buttocks muscles together and lift your hips so your body forms a straight line from the knees to the shoulders. Pause for a beat and squeeze the glutes again, then lower them back to the beginning.

More gluteal exercises to try out

Dead Beetle (Core)

Lie down with your arms outstretched on your back towards the ceiling and legs, knees bent 90 °. Lower your right arm behind your head and left leg until both limbs are straight and hover just above the ground. Then lift it again and do the same with the opposite limbs. Make ten repetitions on each side, for a total of 20.

Other Core Exercises

Incline Pitch (Chest)

If you feel safe, you can get full pressure right away, but a good one The option for beginners is to start your hands on a raised surface such as a bench. From there, as usual, apply pressure, lower your chest toward your hands, and then push back up.

More chest exercises to try

IYT (Back)

Take a pair of light dumbbells and with a slight bend of your knees bend your hips so that your upper body is at an angle from 45 ° to the ground. Then lift your arms until they form a straight line with your torso to form the letter I. Do five repetitions of I, then five, with your arms raised at an angle to form the letter Y, and five at the sides to form the letter T.

More back exercises to try

Standing biceps curl (arms)

The classic biceps builder. Put a dumbbell in each hand and hold your palms forward. Pull the weights up to your shoulders, keeping your elbows on the sides and slowly lower them. Be sure to switch between biceps and triceps exercises such as kickbacks and dips in different sessions.

More Arm Exercises to Try

How many days a week do I have to go? at the gym?

Three is Forbes' recommendation for beginners. "It's not so much about recovery time as it's about having lots of options when you reach the point where you need to increase the frequency to see progress. If you fail to do three, the work will be done two days a week. For those who want more, I will not hold them back – do as many times as you want.

"The key to increasing or decreasing the training frequency is to remember that the training volume remains as constant as possible. For example, if a customer has 20 sets of total work for their quads in a program and trains twice a week to four times a week, I simply spread those 20 sets over four days. "

OK, I'm officially interposed. What are my options?

"If someone has some training experience, I like a split from top to bottom," Forbes says. "With an upper / lower split you can distribute the training load over the week. I usually go for a power-building setup. I think at the beginning of the week big, complex lifts with low reps are done, and later in the week some isolation work with higher repeatability. This increases the strength while building muscle mass.

"With this type of setup, you can ensure that your muscles are exposed to the three major drivers of muscle growth – mechanical tension, muscle damage, and metabolic stress – every week. However, you will continue to engage by shifting the focus of the sessions over the week. "

What if I want to improve a body part?

" To focus on a particular part of the body, you want to increase the amount of work the muscle does in a workout cycle, known as exercise load, "says Forbes "In these situations, I opt for a higher-frequency setup instead of adding a training session specifically for that body part for better quality of work and better performance."

"For example, if you have flat bench presses, bench presses, dips, and Doing flies, you already have a bath at the time of immersion Activated the key muscles, accumulated fatigue and lactic acid, and caused muscle damage In short, you have spent.

"If, on the other hand, I build a training program that you use on a day with lower Body focus flying and dipping, you can use more weight This means a higher training load on this muscle and a more frequent stimulus for growth and adaptation. "


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