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

These are essential adjustments to achieve meaningful results

Just mention bodybuilding for someone to dream of that kind of excellent physical condition. At the same time, this exercise may seem impossible, especially for those who do not maintain an active physical life. A question arises, for example: what is the ideal workout for a beginner in bodybuilding?

Ideal training guide for a bodybuilding beginner

“For a beginner student, the ideal training is one in which we can respond to all the points raised in the anamnesis and organized in such a way as to build a solid foundation in the physical and technical part. That is, he needs to learn how to perform the movements well and ensure that the body progressively adapts to the proposed load”, the corporate technical manager of Cia Athletica, Cacá Ferreira, told Sport Life.

The anamnesis applies to both beginners and beginners, that is, the personal trainer will get to know a person better, including on these points: preferences, goals, availability of time for training, state of health and sports history.

Immediately after the anamnesis, it is time to select the training, methods and organizations in three parts: initial, warm-up, which is the main objective of the training, and final part with cool-down.

“The frequency of training for beginners can vary from two to three times a week lasting 30-45 minutes. For a beginner student it is very interesting that he can finish training with the pleasure of being able to do more, as this will create an ever-increasing willingness to accept more difficult and longer workouts, furthermore time will be given to both energy and plastic recovery, i.e. the recovery of muscle glycogen reserves and the repair of micro-lesions, which may have occurred due to training, to muscles, tendons, fascia, etc.”, specifies Cacá.

Additions to the ideal workout for a bodybuilding beginner

Ferreira admitted in a chat with the reporter that the number of exercises for beginners is lower than that of beginners or advanced students due to the physical condition of beginners who do not support many exercises, which causes great tiredness, demotivation, frustration or abandonment in the matter. bodybuilding. However, the professional gave a tip.

“Therefore, I suggest that in the main part of bodybuilding training there are at least five exercises: core: an exercise for the abdominals and an exercise for the spinal erectors; pushing: an exercise for the chest, shoulders and triceps; pulling: an exercise on the back, shoulders, biceps; 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. “Start training until exhaustion, because then there will be a lot of pain and this could inhibit/make it impossible to carry out subsequent sessions. I’m not sure I’ll do it well, because there are many exercise problems”, he underlined.

The recovery time between sets is based on your energy “reserves” when you start training and how much your training depends on this amount. “A beginner student may have a lower energy supply because he or she is not yet well trained. Therefore, he or she will fatigue quickly and his or her recovery rate will be slower. A beginner student generally performs higher repetition sets, between 10 and 20 repetitions If you are pushing the muscle to exhaustion on each set, it will need a 1:2 recovery time, meaning if the set lasts 30 seconds, it will rest for 1 minute,” he advised.

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Should a beginner do aerobics before or after weight training?

“Beginner students can benefit from increasing their conditioning by doing some light to moderate intensity aerobics in addition to weight training. One of the initial goals for doing any physical activity is to gain muscle strength. With this increase, most activities, whether athletic or home, will benefit.So, if I propose that a beginning student do aerobics in the same weight training session, I would place it at the end of the weight training. “This way, the student will do a weight training session without prior fatigue caused by aerobics. This way, high levels of force production are achieved to perform the exercises,” Cacá responded.

How soon can you intensify your training? Discuss

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

Given away

Walking, playing football and weight training are respectively the favorite physical exercises of Brazilians. The team of researchers from the FCM (Faculty of Medical Sciences) of Unicamp (State University of Campinas) reached this conclusion after analyzing the epidemiological data of 60,202 people. All over 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.