Clueless In The Gym? This Beginner’s Training Guide Will Help You

If there’s one thing done terribly wrong in the Indian gyms, it has the way beginners are made to train. For a beginner every workout session is a huge shock to the body. Making them train 5-6 days a week is like surviving nuclear fallout. If you’re a beginner, follow the guidelines in this article and make the best of your newbie gains.

Training frequency

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I have already talked about why training every muscle group twice per week is vital for muscle growth. For a beginner, it is even more important to train every muscle twice in order to get accustomed with the movements of various exercises. To perform a movement precisely, your central nervous systems needs to learn it and to learn anything, you need to practise it more often. Therefore, the bro split (Monday-chest, Tuesday-Back………) training every muscle group once per week doesn’t make any sense.   

This Post is Originally Written By Yash

Sharma at MensXp

The Fundamental Movements

© Bodybuilding

Muscle building is not entirely about the work load you perform. But another key factor for muscular hypertrophy is progressive overload. 

You need to get better at the work you’re performing and as a beginner, if you’re spending a lot of time on accessory movements like skull-crushers, cable cross overs and etc you will not learn the fundamental movements like pressing, pull downs, rows, dead lifts, squats, lunges, curls and press downs. Once your newbie phase is over, you will not be able to make progress with the weights. With poor form you can only make limited progress in the weights you lift. Therefore, the first 6-9 months of your training focus completely on learning the fundamental movements correctly.

Beginner Training Program

Below is a beginner’s training program, which I give to my clients having fairly lesser lifting experience. You will be training each muscle group twice per week, concentrating primarily on the fundamentals movements and you will get optimal rest to recover. It might seem too less to some of you. But it is augmented according to a beginner’s body and I’ve made people lose fat and build muscle with this.

Day 1 Upper Body

Excerise	Sets	Reps
Incline bench barbell press	3	10
Barbell rows	4	10
Pec Deck Flies	3	12
Lat Pull Downs	3	12
Bicep Curls	3	15

Day 2 Lower Body

Excerise	Sets	Reps
Barbell Squats	3	10
Romanian Deadlifts	3	10
Lunges	3	12

Day 3 , Day 4 Rest

Day 5 Upper Body

Excerise	Sets	Reps
Pull-ups	3	8
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

Excerise	Sets	Reps
Barbell Squats	3	10
Romanian Deadlifts	3	10
Leg Press	4	15

Day 7 Rest

And yes, couple this with proper nutrition and you will reach your goals efficiently and at a steady pace. 

Yash Sharma is a former national level Football Player, physique Athlete & personal trainer. Believes that fitness should be functional and looks are merely a by product. Connect with him on Facebook and Youtube.

Source:MensXp

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