This beginner’s guide reveals the training secrets to help you get started correctly. Any beginner, regardless of the starting level, on his own, will be able to figure it out and start training. The article reveals secrets such as: workout, exercise schedule, expected progress, cardio, nutrition, sports supplements and additional tips for beginners.
Training etc. A Beginners
Warm up briefly with school curriculum exercises, including stretching. Pick a weight for the exercise that is approximately 50% of the weight used for the main work set. Do 10-12 reps with low weight. It is just enough to get warmed up tendons, ligaments and muscles.
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Squats: 1 set of 8-10 reps.
Since the squat is the first exercise, do 2-3 warm-up sets. Use a light weight to warm up. It is necessary to save energy for the main approach. Squatting needs a companion who will control, help, from the beginning to the end of each repetition.
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Dumbbell Pullover: 1 set of 8-10 reps.
Slowly, with slightly bent arms, lower the dumbbell behind your head, stretching your back muscles as much as possible. Take a light dumbbell, weight is secondary in the pullover exercise.
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Seated barbell press: 1 set of 8-10 reps.
The trajectory of movement is the bar in front of the face, not behind. Sedentary joints are damaged by the back press. Lower the bar down – the bar is about near the chin – immediately press up. Slow, technical, every rep!
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Row of the lower block: 1 set of 8-10 reps.
Keep your back straight up. It is forbidden to move further forward and very far back. When doing the deadlift, try to pull your shoulders back, squeeze your shoulder blades. Movements are controlled and unhurried.
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Bench press: 1 set of 8-10 reps.
Slowly, lower the barbell down, touch the chest near the nipples. Inertia, a sharp upward rise is prohibited. Use slow, measured movements.
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Lifting the bar for biceps while standing: 1 set of 8-10 reps.
The elbows should be along the body, remain motionless. Movements are slow, controlled.
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Dumbbell press from behind the head while sitting: 1 set of 8-10 reps.
Keep your body straight up without leaning too far back.
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Pull-ups on the bar: 1 set of 8-10 reps.
If you cannot do pull-ups to full amplitude – use a block simulator that simulates pull-ups, graviton. Movements are slow, controlled.
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Reverse push-ups: 1 set of 8-10 reps.
Exercise helps to eliminate the help of the pectoral muscles, thereby, shockfully trains the triceps.
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Rise on toes in the simulator while standing: 1 set of 8-12 reps.
Training Secrets
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Classes are 45 minutes long! Plan your rest between sets correctly, accordingly, it is forbidden to prolong it. Studies have shown that after 47 minutes of intense exercise, cortisol levels rise dramatically. Means, exercising longer than 47 minutes, less result. In the gym, exercise hard, stay focused, leave early.
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When doing it you need to have a partner.
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Choose a weight that allows you to do 8-10 reps.
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When performing the last repetition in a set, you should not be physically able to do an additional, full repetition. Give all your best.
Practice H adlezhaschey F Orme
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Perform sets in good shape (fully rested). The opposite will hurt, will not give a good result.
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The rep, should use the full range of motion, take 3 seconds to lower and 2 seconds to climb. Move your weight up and down slowly.
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Use less weight if necessary. The constant growth of achievements is important.
Being in n tinuous D Movement,
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While doing the exercise, do not stop at any part of the movement. Be in constant motion on any part of the exercise path.
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Do not lower your weight too low, do not straighten your joints completely. It is forbidden to transfer the load to the joint!
Correct Workout Schedule
Exercise 3 times a week for three weeks. Let’s say Monday, Wednesday, and Friday. Starting from the fourth week, you need to switch to two weekly workouts. Preferred: Monday + Thursday, Monday + Friday. Depends on the body’s ability to recover. Longer rest, faster recovery and growth.
Your Progress
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Lift more and more training weights, technically. Lift 50 kg for 10 repetitions in training for several months, the body will remain frail. Growth will stall if training weights increase rapidly, 5 pounds or more.
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The only way to fully track your training weight change is to write it down in your training diary.
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Last time I did bench press 50 kg for 10 reps, increase the weight to 52.5 kg for 8 repetitions on the next workout. After completing 8 reps, the next workout will get 9 reps.
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After 10 reps, lift the weight. Look at the diary of the last workout, take it to the gym. After getting more repetitions of the same, continue to grow.
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It is important to keep track of body weight and size, how well you exercise, rest and eat. I recommend weighing yourself before the first workout, taking measurements of several important parts of the body (arms, hips, waist), before traveling to the gym.
Why e is working?
Stop thinking, bigger is better! The training of an athlete who does not take steroids is different.
Why e is good etc. To build muscle?
The workout looks deceptively simple, forcing you to do one complex program. Believe me, if you start training with splits of bodybuilding stars, you will soon be exhausted.
Nutrition and Supplements
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Have you heard that an athlete’s nutrition is 70% successful? Try to build a brick house without bricks! The body is made up of the building blocks of protein. The body must have a positive calorie balance in order to be in “weight gain” mode. You need to be confident, supply enough calories and protein. Calories and height are interdependent.
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Keep track of your calorie intake. Beware of fat.
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Use sports nutrition when you are undernourished. Make sure to pick a good protein or gainer. Use creatine, multivitamins, and antioxidants.
Cardio
Are you a beginner looking to gain muscle mass? It is recommended to avoid cardio. More calories spent on cardio, other types of exercise, less the body’s ability to grow muscle. Short cardio can be used to warm up before training, 5-8 minutes. Need to do cardio? Spend no more than 20 minutes per workout, two to three days of a weekly cycle.
Conclusion
The power of thought turns into a pile of meat! There is motivation to complete the program! Follow the recommendations correctly, take supplements rationally, eat right and rest.
