First workout

     

    In the beginning a lot of people don’t know what to expect from the first workout. They find themselves in the gym without a clear path to their goal. That’s why most of them jump straight to advanced routines by imitating what others do, without having in mind that those people could have some good years of training on their shoulders. This is a very common mistake… reproducing what someone is doing doesn’t mean you will look like him. Everything must be done at the proper time and patience really is a virtue. Other common problem is loosing motivation. Usually you get the best progress in the first months: you’re constantly lifting more, muscles get a little volume boost and you’re thinking that if you keep this up for a year or two you can be on the front of any fitness magazine. This is the millionth time I’ve said this: I really wished things were that simple. After a short while your body adapts and will not react in the same manner to the same stimulus. This doesn’t mean that you’re progress stops here. You have to continually surprise your body by putting him in new and harder situations.

            Another problem with copying routines is that we are not all the same… something that you like can be really unpleasant for me. Or maybe due to a past injury you can’t properly execute certain movements. That’s why the best workout is the one which you enjoy. There’s nothing better than having to do something that you’re looking forward to.

            So what is a good example of routine for beginners? As said before the most important thing is to find the exercises which best suit you, while keeping in mind these simple advices.

-          Do this routine 2, or 3 times a week but only if you don’t have the sore muscle feeling, lack of energy etc. Be careful to not over train! I would recommend sticking with the 2 sessions per week but it’s completely up to you.

-          In each session train your whole body. There is enough time to separate muscle groups into several days. For now we are just trying to get your body used to this change.

-          Each muscle group should have 2 or 3 sets with a 2-3 minute rest between them. At each set try to do about 10 repetitions.

-          As temping as it is, don’t exaggerate with the weights you choose. In most cases this only leads to injury. Unless you’re participating in a power lifting competition there’s no use to try weights that you cannot manage. Your muscle can’t see how much their lifting, they’re just reacting to the muscle tension created first of all by using proper form.

Example of routine for beginners:

Exercise	Sets	Reps
Barbell Squats	4	10-12
Calf Raises	3	10-12
Wide Grip Chin-ups	3	10-12
Bench Press	3	10-12
Close Grip Bench Press	3	10-12
Straight Bar Curl	3	10-12
Seated Dumbbell Presses	3	10-12
Crunches	4	10-12

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Posted in: Exercises