Find out how to train 90% of people who go to the gym and do not have the genetic potential, like gifted athletes in bodybuilding. Now you can get acquainted with a set of exercises, thanks to which you can progress for at least three months. This is the perfect start for a beginner. It is based on Stuart McRobert's 10 years of training experience. We will also tell you about the changes in it that will help make it even more effective.
How to train a beginner?
We have already said that the complex below will be effective for at least 12 weeks. Of course, this is a very short time for creating a beautiful body, but it is quite sufficient to create an excellent foundation for the upcoming growth. Important: before using this complex, take a rest for ten days.
This is to ensure that your body fully recovers and you don't have to worry about overtraining. Train no more than two times a week, and this will be enough for you to quickly notice your progress. This program does not require the latest training equipment and can be performed in any gym. Here is the set of exercises itself.
- Twisting.
- Squats.
- Calf Raises.
- Deadlift.
- Bench press.
- Bench press while standing.
When training your calf muscles, you should do 20 reps, while doing crunches and squats -10, and in the rest of the movements - 8. Start with a weight that will allow you to perform five reps. Leave this number of repetitions and do them in two sets. At the beginning of your journey, you should not train as hard as possible. At each new lesson, you need to increase the working weight by 2.5 kilos in movements No. 2, 3 and 5, increase the weight by 5 kilos in the deadlift weekly (not in every lesson), and in the rest of the movement it will be enough to increase by 1.25 kilograms. As a result, you will train lightly in the first week, after which the intensity will begin to increase.
As the load progresses, at a certain point in time you will not be able to perform the above number of repetitions in two sets. In this case, do only one set, and if there is energy in the second set, use lighter weights, about 10 percent compared to the first set.
It is very important to keep a training diary to keep track of your progress. This is necessary so that you are fully confident that the workload is increasing weekly. Also, with all responsibility, approach the preparation of your diet.
Where beginners should start in the hall, Denis Semenikhin tells in this story:
