Beginners usually start in fourth and want to see results quickly. Trainers understand it, but it is important to take into account that muscles grow during breaks between workouts. For this reason it is more than enough to train at the beginning 2 or 3 times a week. This is where you make use of the personal training platform now.
Start With Total Body Training
Normally we distinguish two types of training: total body, where the whole body is trained, and split routines. At the beginning the total body is the best choice because the muscles, not yet used to regular training, grow even with less intense sessions than those of expert athletes. It is important to master the 3 basic exercises: weight lifting, flat bench and squat and integrate them into total body training.
The routine split workout involves training the different muscle groups individually but much more intensely. If you have been training for a long time, you should use this training method to strengthen your muscles. For beginners, this form of training is too intensive and usually causes strong muscle pain, which can force them to take more days off.
Remember to prepare yourself for physical activity with a warm-up session. Don’t you know how? Trainers have prepared a short warm-up to improve mobility, which you can download here for free.
How Many Repetitions Should I Do? At The Beginning Some More
Trainers advise you to do 12 to 15 repetitions of each exercise to gain confidence and learn the movement well. Take 1 minute break and again 12 or 15 repetitions.
How Much Weight Do I Exercise? You Have To Experiment
You are often asked how to find the right training load. The easiest way is this: take a handlebar and try 15 repetitions. If you can’t do it, reduce the weight, if it turns out to be too easy, increase it. Repeat the process until you find the weight with which you can do all 15 repetitions. If you can perform all the repetitions of the 3 series, the next time you can use more weight.
What Exercises Do I Start With? Machines and Free-Body Training
The number of machines and tools each gym is provided makes it certainly difficult to decide which exercise to start with. Often, as mentioned, the personal trainer in the gym gives you directions when you sign up.
The winning weapon of the personal trainer is the personalization of the training through rigorous application of science. It’s an obvious sentence, but too bad that it is often obvious things that escape us. The personal trainer absolutely cannot afford to give a client the same card drawn up for another, it would be a considerable loss of image, without then talking about the secure loss of the customer.
Without going too far into the theory, let’s try to go straight to the point, explaining how a personal trainer draws up a tailored training program for a person whose purpose is, for example, to increase muscle mass.
So talk on average, of two exercises from three series per muscle group, with a load that allows us to perform approximately 8 – 12 repetitions. You are obviously aware of the fact that a program that respects itself is nothing but a link in a long chain represented by periodization. Therefore, it is necessary to vary series and repetitions during the year.