This post is intended to provide advice to those just arrived to bodybuilding when they have to design their first weight training programs. Unlike is commonly believed, beginners need special training. It makes no sense to start with complicated programs used by people who have been training for years. Beginners must stick with simple programs with the basic exercises.
The main goal of beginner’s training, lasting approximately 3-4 months, must be adapting your body to training and stress. In this training stage, it is important that you spend the time in learning the groove of the movements, because at this stage you are building the mind-muscle connection, which, if wrong, can let you to injury in the future. Good news are that during this stage you will progress easily and your muscles will grow rapidly (perhaps the more rapidly that they ever will).
When designing your program, avoid typical beginner’s mistakes, such as focusing only on the muscles you like, e.g. chest and biceps. You have to give attention to all body-parts and focus on learning the basic exercises, such as deadlifts, squats or bench press. Start out light, use proper form, and practice until you've got the hang of each specific movement. Then, and only then, you should start adding on more weight.
Beginners can use a full body workout, training each muscle every workout. Train 3 days a week in non-consecutive days using, for example, the following pattern (W means workout and R means Rest): WRWRWRR. Beginners can also benefit from a 2 day split workout. Split options can be, for example, upper body on day A and lower body on day B or push movements on day A and pull movements on day B. Train 3 days a week in non-consecutive days using, for example, the following pattern: ARBRARR-BRARBRR. Use two, maximum three, exercises per body-part at three sets each. Pick a basic exercise for each muscle and build your workout around them. Stay initially in the 12-15 rep range without failure until you’re familiarized with training and the exercises.
Training is important, but don’t forget that adequate nutrition and rest is mandatory for achieving results. Eat several small meals throughout the day (every 2.5-3 hours) including enough protein (1 gram of protein per pound of bodyweight per day). In addition, drink plenty of water and sleep at least 8 hours per night.
These and other guidelines for developing your beginner's program can be found in the article “Laying the Right Foundation” by Matt Danielsson and also in the article “Progression of Training” included in the I.C.E. Training Program developed by Big Cat.
The main goal of beginner’s training, lasting approximately 3-4 months, must be adapting your body to training and stress. In this training stage, it is important that you spend the time in learning the groove of the movements, because at this stage you are building the mind-muscle connection, which, if wrong, can let you to injury in the future. Good news are that during this stage you will progress easily and your muscles will grow rapidly (perhaps the more rapidly that they ever will).
When designing your program, avoid typical beginner’s mistakes, such as focusing only on the muscles you like, e.g. chest and biceps. You have to give attention to all body-parts and focus on learning the basic exercises, such as deadlifts, squats or bench press. Start out light, use proper form, and practice until you've got the hang of each specific movement. Then, and only then, you should start adding on more weight.
Beginners can use a full body workout, training each muscle every workout. Train 3 days a week in non-consecutive days using, for example, the following pattern (W means workout and R means Rest): WRWRWRR. Beginners can also benefit from a 2 day split workout. Split options can be, for example, upper body on day A and lower body on day B or push movements on day A and pull movements on day B. Train 3 days a week in non-consecutive days using, for example, the following pattern: ARBRARR-BRARBRR. Use two, maximum three, exercises per body-part at three sets each. Pick a basic exercise for each muscle and build your workout around them. Stay initially in the 12-15 rep range without failure until you’re familiarized with training and the exercises.
Training is important, but don’t forget that adequate nutrition and rest is mandatory for achieving results. Eat several small meals throughout the day (every 2.5-3 hours) including enough protein (1 gram of protein per pound of bodyweight per day). In addition, drink plenty of water and sleep at least 8 hours per night.
These and other guidelines for developing your beginner's program can be found in the article “Laying the Right Foundation” by Matt Danielsson and also in the article “Progression of Training” included in the I.C.E. Training Program developed by Big Cat.
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