Any fitness god is a novice at the beginning. He used to have zero foundation and poor strength. After the accumulation of time, only the later transformation has occurred. There’s still a lot of newcomers flocking to the gym, and they’re fumbling around.
Some people will use all the equipment they can see.
There are also some people who choose to imitate pictures and videos on the Internet, and choose the corresponding tutorial for which part they want to practice.
These are the two exercise methods that newcomers usually use. They expect that they can build a muscular body, but they don’t want to spend money on a fitness trainer, so they can only specialize themselves. research.
So how should a newbie do strength training?
1. Strengthen the compound action of fixed equipment
The basic strength of the newcomer is weak, and the flexibility of the body is also poor , Choose free equipment training, it is difficult to quickly master the basic movements.
Even if you use a 2.5kg dumbbell or a 20kg empty bar, it will be very difficult, especially for dumbbell lateral raises and barbell squats.
At this time, you can choose fixed equipment operation first, usually using methods such as supine, prone, sitting, etc. The overall movement trajectory is relatively fixed, which can better stabilize the body, and can quickly increase the weight. Boosting base strength helps a lot.
Choose 3 compound exercises: Supine leg press, high pull-down and machine bench press, strengthen the legs separately It also works on the arms, shoulders, core and other parts of the body.
Reference Plan:
Supine leg press: 20kg, 5 sets*10 times p>
High pull-down: 25kg, do 4 sets*12 times
bench press: 25kg, do 5 sets*10 times
2. Strengthen the four major barbell movements
When the fixed equipment is proficient, the weight can reach twice the weight at the same time, indicating that your basic strength has been significantly improved. At this time You can do barbell training.
There are many barbell movements, and the barbells are also of different lengths. Newcomers need to use barbell movements to further increase muscle strength and muscle circumference, and the overall effect will be better.
Choose 4 barbell exercises: Barbell Bench Press, Barbell Curl, Barbell Row and Barbell Squat , strengthen the chest muscles, biceps, back and thigh muscles respectively, and the barbell bench press can also exercise the triceps and front deltoid muscles, which can improve core strength.
Reference Plan:
Barbell bench press: 20kg, do 5 sets*8 times (empty bar)
Barbell curls: 10kg for 4 sets*12 reps (short bar)
Barbell rowing: 20kg for 4 sets*10 reps (empty bar)
Barbell squat: 20kg for 5 sets*10 reps (empty bar)
3. Strengthening shoulders and abdominal muscles
The previous fixed equipment and barbell movements focus more on the training of large muscle groups, while also training the arm muscles. After 3-6 months of training, the overall muscle circumference will increase significantly.
In order to make the muscles of the whole body more coordinated, it is also necessary to train the shoulders and abs.
For the shoulders, choose 3 dumbbell movements: Seated Dumbbell Press, Standing Dumbbell Lateral Raise, and Seated Bent Dumbbell Fly. For the anterior, middle, and posterior delts.
For the abdominal muscles, choose 3 freehand movements, They are: Sliding Crunches, Reverse Crunches, and Seated Twists.
For the upper part of the rectus abdominis, Lower rectus and obliques.
Reference plan:
Seated dumbbell press: 5 5 sets * 12 times for kilograms
Standing dumbbell lateral raises: 4 sets * 15 times for 5 kg
Sliding Leg Crunches: 4 sets*15 times with body weight
Reverse Crunches: 4 sets*12 times with body weight
Seated Rotation: Bodyweight Do 4 sets*16 times
4. Make a complete training plan
The previous training movements used very low weights. The purpose is to find the right sense of power, make the movements more standard, and reduce the risk of joint and muscle damage. Once the movements are mastered, the body gradually adapts, and the muscles can recover quickly, a complete training program can be carried out.< /p>
Mainly focus on the chest, back, and legs, followed by the shoulders, arms, and abs. You can add other movements to achieve exhaustion at the end.
Recommended a set of 4 weekly exercises:
Monday : Chest + Triceps (Barbell Bench Press + Machine Bench Press + Incline Dumbbell Bench Press + Dumbbell Neck Extension + Bent Single Arm Extension)
Tuesday: Back + Biceps (Barbell Row + High Pull Down + One-Arm Dumbbell Row + Barbell Curl + Dumbbell Alternate Curl)
Wednesday: Rest
Thursday: Shoulders + Abs (Sitting Dumbbell Press + Standing Dumbbell Lateral Raise + Sitting Bent Over Dumbbell Fly + Slide Leg Crunches + Reverse Crunches + Seated Rotations)
< p>Friday: Rest
Saturday: Legs (Barbell Squat + Supine Leg Press + Romanian Deadlift + Dumbbell Leg Curl + Standing Calf Raise)< /p>
Sunday: rest
Medium weights are recommended for chest, back and legs, biceps, triceps Choose a small weight for the head, shoulders and abdominal muscles, and do 4-5 groups * 8-15 times for each movement, and choose according to your actual situation.
Write at the end:
New people go to the gym to exercise, don’t use heavy weight training at will, It is also not allowed to use the equipment at will, and it is necessary to operate from simple to difficult, step by step.
Start with the compound movements of the stationary equipment, then the barbell movements, then the shoulders and abs, and when these movements are all mastered, go to the 4 training plan per week , so you can get started faster.
The quality of the movements should be greater than the weight and the number of movements used. If your movements are not standard, many of the following exercises will be wasted effort. If you don’t have muscle, you will leave a whole body of pain – Yumi AI Fitness