Ideal training for a beginner: the first steps in the gym

These are the necessary adjustments to obtain expressive results

It is enough to mention bodybuilding to dream of that kind of excellent physical condition. At the same time, this exercise may seem impossible, especially for those who don’t maintain an active physical life. Here a doubt arises, for example: what is the ideal workout for a beginner in bodybuilding?

Ideal training guide for a beginner in bodybuilding

“For a beginning student, the ideal training is one in which we are able to answer all the points raised in the anamnesis and organized in such a way that he builds a solid foundation in the physical and technical part. That is, he needs to learn the execution correct movement and ensure that the body adapts progressively to the proposed load,” said Cacá Ferreira, company technical director of Cia Athletica to Sport Life.

The anamnesis is applied to both the beginner and the novice, that is, a personal trainer will get to know a person better, and also in these points: preferences, goals, availability of time for training, state of health and sports history.

Right after the history, it’s time to select the training sessions, methods and organizations in three parts: initial, warm-up, which is the main goal of the training, and the final part with a cool-down.

“The training frequency of a beginner can vary between two or three times a week lasting 30-45 minutes. For a beginner student, it is very interesting that he can finish the training with the pleasure of being able to do more, because in this way it creates a growing willingness to accept more demanding and longer workouts, moreover, it will allow time for both energetic and plastic recovery, i.e. recovering muscle glycogen stores and repairing micro-injuries, which may have occurred due to training of muscles, tendons, fascia and so on”, detailed Cacá.

Additions on the ideal workout for a beginner in bodybuilding

Ferreira admitted in a chat with the reporter that the number of exercises for beginners is less than for beginners or advanced students due to the physical condition of beginners who do not support many exercises, which causes great fatigue, demotivation, frustration or giving up the bodybuilding. However, the pro made a suggestion.

“Therefore, I would suggest that in the main body of strength training there are at least five exercises: core: an abdominal exercise and an erector spinae exercise; push: an exercise for the chest, shoulders and triceps; pull: an exercise for the back , shoulders, biceps exercise ; squats: an exercise for the thighs and buttocks,” he explained.

The two vetoes for beginners in bodybuilding are exercises with maximum weight or speed without the necessary knowledge. The argument is that pain will be inevitable. “Starting the workout leads to exhaustion, as there will be a lot of pain afterwards and this may inhibit/prevent subsequent sessions. I’m not sure if I’m doing it right, because there’s a lot of exercises,” he stressed.

Recovery time between sets is driven by your energy “stocks” when you start a workout, and how much you train depends on that amount. “A beginning student may have a lower energy stock because he is not yet well trained. Therefore, he tires quickly and his recovery speed will be slower. A beginning student usually performs sets with higher repetitions between 10 and 20 repetitions. he is taking muscle to exhaustion in each set, he will need a 1:2 recovery time, i.e. if the set is 30 seconds, he will rest 1 minute,” he led.

Should a beginner do aerobic exercise before or after bodybuilding?

“Beginning students may benefit from an increase in their physical condition by doing a little light to moderate intensity aerobic activity in addition to bodybuilding. One of the initial goals of doing any physical activity is to increase muscle strength. , most of the activities, both sports and home, will benefit from it. So, if I propose a beginner student to do aerobics in the same weight training session, I would put it at the end of the weight training. So, it student will do weight training without prior aerobic fatigue, thus achieving high levels of force production to perform the exercises,” replied Cacá.

How soon can you intensify your training? discuss

“The training can be regulated in several variables. From the number of series, repetitions, weight, pause, number of exercises, weekly frequency, speed of execution, type of equipment, etc. In safety every three weeks of training, we can propose some adjustment that aims to intensify training. The initial adjustments that I try to recommend are in relation to the range of motion. Because a greater range has an influence on a greater number of activated muscle fibers. In addition to increasing the range of motion in some movements,” concluded Caca Ferreira.

Given away

Walking, soccer and bodybuilding, respectively, are the favorite physical exercises of Brazilians. The research team of the FCM (Faculty of Medical Sciences) of Unicamp (State University of Campinas) came to this conclusion after analyzing the epidemiological data of 60,202 people. All from the age of 18.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.