Today CRB Tech Reviews write about giving some ideas how to begin as a starter in a gym.
In the Indian gyms, one thing goes terribly wrong and that’s the way beginners are trained. For a starter every workout session is a huge shock to the body. So if you’re a beginner, follow the guidelines in this blog and make the best of your newbie new gains.
Frequency of Training
Previously we said why training every muscle group twice per week is essential for muscle growth. For a beginner, it is more essential to train every muscle twice in order to get adjusted with the movements of various exercises. To perform a movement specifically, your central nervous systems requires to learn it and to learn everything, you need to practise it a lot more.
The Basic Movements
As per common ignorance, muscle building is not only about the work load you embark on. But another key factor for muscular growth is gradual overload.
You need to perform better at the work you have taken and as a beginner, if you’re spending most of the time on accessory movements like cable cross overs, skull-crushers, etc you will not learn the basic movements like pressing, dead lifts, pull downs, rows, curls, squats, lunges and press downs. Once your starting phase is over, you will not be able to make progress with the weights. With a poor form you can only make limited progress in the weights you lift. Hence, the first 6-9 months of your training focus completely on learning the basic movements appropriately.
Starter Training Program
Here is mentioned is a beginner’s training program, which can give you some idea and you, can use it as a reference. You require training each muscle group twice per week, with more concentration primarily on the basic movements and you will get enough rest to recover. It might seem a bit less to some of you. But it is structured according to a beginner’s body and you can lose fat and build muscle with this.
Day 1 Upper Body
|Incline bench barbell press||3||11|
|Pec Deck Flies||3||12|
|Lat Pull Downs||3||14|
Day 2 Lower Body
Day 3, Day 4 Rest
Day 5 Upper Body
|If you can’t do pull ups: Lat Pull Downs||4||10|
|Decline barbell bench press||3||10|
|Seated cable rows||4||12|
|Barbell over head presses||3||10|
|Pec Deck Flies||3||12|
|Cable Push Downs||3||15|
Day 6 Lower Body
Day 7 Rest
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