Super effective workout for beginners

I want to train … Where do I start?

I am a coach, and I have heard these words many times. And this is good, that people strive to perfect their bodies. Cause this undoubtedly, their life will turn for the better, the general will improve well-being, self-esteem will increase, the mood will become more positive.

But most people face a problem like plenty various trainings, sports programs. They just get lost don’t know where to start. Take any fitness magazine, flip through read it about training for beginners – you’ll get confused yet more.

Content

• Beginner Training
  • How to start practicing in the gym?
  • Who is this training for?
  • What will I get by doing this program?
  • What you will find in this program:
• Training program for beginners
• Training schedule:
  • Week 1
    • Monday
    • Wednesday
    • Friday
  • 2 week
    • Monday
    • Wednesday
    • Friday
  • 3 week
    • Monday
    • Wednesday
    • Friday
  • 4 week
    • Monday
    • Wednesday
    • Friday
• What to do after the end of the 4-week training program for beginners?

Beginner Training

Do I need to do cardio? Are strength training necessary? Will they fit exercises for bodybuilders? Will there be 3 workouts per week? Or need 5 times? A huge number of questions arise for beginners. This the article is unique: it contains the answers to almost all questions, and also offers a rough training plan.

How to start practicing in the gym?

• The program is designed for 4 weeks. Its basis is power exercises in the range of 8-12 repetitions, as well as a special diet. Since the program is intended for beginners, we include a diet only at 3 weeks, so at 1 week your diet is not much will change.

Who is this training for?

• For those who have not trained before, but want to take care of themselves Now, get in good shape, burn the hated fat and forever change your life.
• For those who have trained before but lost their shape due to long break.
• For those who have a busy life, and simply do not have enough time 2 hours hanging around in the gym.
• For those who do not see the result, so disappointed in their training session.

What will I get by doing this program?

If you are a man, then you:

• Burn a lot of fat.
• Build muscle (chest, arms, back, hips, buttocks, caviar).
• Speed ​​up your metabolism.
• Lay the perfect foundation for future workouts.

If you are a woman, then you:

• Burn a lot of fat.
• Speed ​​up your metabolism.
• You will tone the muscles of the hands, abdomen, hips and buttocks.

What you will find in this program:

1. Training takes place 3 times a week. They are very painted in detail, step by step illustrating what you have to do in the gym.
2. Guide to action, what to do later, after graduation programs.
3. The article talks about a very simple but effective plan nutrition. It will help you burn fat and look better.

Let’s start!

Training program for beginners

If you haven’t practiced for some time, or for you at all for the first time, your main goal for the first few weeks will be learn the correct form for each exercise. Only after that, you can be sure that you will take from the program all that is needed. If you are used to isolating exercises (for example, biceps lifts, socks lifts), then you may It seems that two exercises will not be enough for training. But the whole difference lies in the fact that we perform complex exercises that involve all large muscle groups, which means burn a lot of fat.

Training schedule:

Week 1

Monday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 12 reps, without a bar. Then 3 sets of 12 repetitions with a barbell (without extra weight).
• Shoulder Press – 3 sets of 12 reps with a barbell.

Note: rest 60-90 seconds between sets.

Wednesday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 3 sets of 12 reps with a barbell (see Note No. 2).
• Pull-ups on the horizontal bar – 3 sets of 8 repetitions (see Note No. 3, if you can’t do pull-ups until the level chin).

Note: rest 60-90 seconds between sets.

Note No. 2: to complete a deadlift with a barbell, you it will be necessary to install it on something with a height of 15-20 cm to simulate the height of the bar itself, if there were pancakes on it. I suggest use steps, stools or plyometric boxes. Purpose – simulate the height of a real bar post.

Note No. 3: if it is still difficult for you to perform 8 pull-ups on horizontal bar (this is normal for beginners), that is, several exits from provisions. You can use a special simulator for pull-ups, it is much easier to lift the body on it. But make sure that execution causes tension in the muscles, otherwise the meaning disappears load. You can also pull on elastic straps: them must be mounted on a stand and secured underfoot. Last option – have an assistant on hand who will support you by the feet and help pull the body up.

Friday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 12 reps, without a bar. Then 3 sets of 12 repetitions with a barbell (without extra weight),
• Bench Press – 3 sets of 12 reps with a barbell (without extra weight). If the bar is too heavy for you, then take dumbbells of such weight that it is possible to perform 12 repetitions.

Note: rest 60-90 seconds between sets.

2 week

Monday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 3 sets of 12 repetitions with a barbell.
• Pull-ups on the horizontal bar – 3 sets of 8 repetitions.

Note: rest 60-90 seconds between sets.

Wednesday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 2 reps, without a bar. Then 3 sets of 12 repetitions with a barbell (without extra weight).
• Bench Press – 3 sets of 12 reps with a barbell (without extra weight). If the bar is too heavy for you, then take dumbbells of such weight that it is possible to perform 12 repetitions.

Note: rest 60-90 seconds between sets.

Friday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 3 sets of 12 repetitions with a barbell.
• Shoulder Press – 3 sets of 12 reps with a barbell.

Note: rest 60-90 seconds between sets.

3 week

Note: add a very simple but effective this week. a diet. By this week you should have already studied the form and order doing exercises. If the exercises still cause you difficulties, do not rush. Just continue the first 2 weeks, and only then go to 3 weeks. This week added 2 new program elements:

• simple but effective diet
• additional weight on the bar (only if you you feel ready)

If you successfully overcome the first 2 weeks, you feel in yourself enough power, then it’s time to add weight. You must add just enough to make 12 repetitions cause stress the muscles. Notice I said 12 repetitions! Not 13 or 14 (for this the number of repetitions, the weight will be insufficient). Last few repetitions must be performed through force so that the muscles tremble from load. It is important to follow the CORRECT form performing exercises. Understand if you will do unorganized shoulder press, and even 12 repetitions, then the weight will be too high. Proper execution has much more value than weight. Of course, you yourself will come to the right decision. weight selection, through trial and error. But I would recommended that you add about 7 kg to each end of the bar (total 14 kg), and then you will be guided by your own feelings.

Monday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with extra weight.
• The shoulder press – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with extra weight.

Note: rest 60-90 seconds between sets.

Wednesday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 reps with extra weight.
• Pull-ups on the horizontal bar – 3 sets of 8 repetitions.

Note: rest 60-90 seconds between sets.

Friday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with extra weight.
• Bench press – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with extra weight.

4 week

Well, that’s 4 week. We are almost done with our program. Carefully review your notes from last week (you did them?), maybe you need to add or, conversely, reduce extra weight? If you do not have enough strength and endurance, then you should lift less weight, but if you you feel that doing 12 repetitions doesn’t make you trouble then be sure to add more extra weight.

Monday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 1 set of 12 reps with a barbell. Then 3 sets 12 repetitions with extra weight.
• Pull-ups on the horizontal bar – 3 sets of 8 repetitions.

Note: rest 60-90 seconds between sets.

Wednesday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Squats – 1 set of 12 reps with a barbell. Then 3 sets of 12 repetitions with extra weight.
• Bench press – 1 set of 12 reps with a barbell. Then 3 sets of 12 replays with extra weight. If the bar is too heavy for you, then take dumbbells of such weight that it was possible to perform 12 repetitions.

Note: rest 60-90 seconds between sets.

Friday

• To start, we warm up the muscles for 3-5 minutes: jumping rope, jumping on the spot, exercise bike, rowing machine.
• Deadlift – 1 set of 2 reps with a barbell. Then 3 sets of 12 repetitions with extra weight.
• The shoulder press – 1 set of 12 reps with a barbell. Then 3 sets of 12 repetitions with extra weight.

Note: rest 60-90 seconds between sets.

What to do after the end of the 4-week training program for beginners?

After completing the program for beginners, we tune in further intense training. You managed to prepare excellent base, but there is still a lot of work.

At the very beginning of your sports career (1-9 months) you will see the greatest progress in the development of power qualities. Very productive will add each exercise 4.5-9 kg extra weight (especially when squatting with a barbell). You can watch transformation of your body, and your well-being and excellent The mood will give you many pleasant minutes! Your muscles grow, the relief of the body will become more defined and pronounced.

That is why, after the training program for Beginners, start the strength program. And if your goal is to dial muscle mass, then pay attention to bodybuilding. You will see great results!

Source:

https://gymjunkies.com/beginners—workout—plan/