WORKOUTS FOR BEGINNERS

              WORKOUTS FOR BEGINNERS                            

Actually there is no ‘best fit’, one size fits all programme for training. It is really about spending time finding what works best for you. As we are discussing the basics of bodybuilding, we’ll talk about a few effective training routines that you can use as a foundation, which you can fine tune to suit you. But first, let’s talk about what you shouldn’t do:

There is always someone talking about the latest ‘cutting edge’ training programme, or some magazine/blog claiming to contain the training programme used by the professionals. These are almost always rubbish! These programmes may work for the pros, but please remember that these guys are, more often than not, using steroids/performance enhancing drugs – so what works for them may have little or no effect on us mere mortals.

However, what has been proven to work, is ensuring that you use variety in your training to keep the body guessing whats coming next. One of the key rules of the basics of bodybuilding is: If you perform the same workout routine, week after week, the body will adapt just enough to cope with this and no further. If your workouts are varied, and each gym sessions shocks the body; your workouts will be much more effective.

Varying your workouts doesn’t just mean varying the exercises that you perform. You can also vary any of the following:

• Rest time between sets.
• Number of reps per sets.
• Speed at which you perform each rep.
• Using supersets.

When it comes to the basics of bodybuilding, the importance of working compound exercises as a beginner must not be underestimated. Compound exercises involve many different muscles and allow you to lift bigger weights than if you were to work your muscles in isolation. It is recommended to include some, or all, of the compound exercises listed below in your weekly training programme:

• Squats
• Deadlifts
• Pull-Ups
• Shoulder Press
• Bench Press
• Row
• Military Press

Reps

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The number of repetitions (reps) that you perform for each exercise is an important factor in governing gains in strength. It is widely rumoured that the best way to attack repetitions, is to perform 3 sets of 10 reps. This is not carved in stone, and it is strongly recommended that, rather than stick to the 3 sets of 10 rule, you mix things up a little. What we are concerned with is the total number of repetitions  for each exercise – which, ideally, should be around 25 – 30 reps.

Basics of Bodybuilding Tip #1 The lower the reps you do per set, higher the weight you should be using

In order to acheive this number of reps, you can use any of the below combinations:

• 3 sets of 10 reps,
• 5 sets of 5 reps.
• 2 sets of 15 reps.
• 10 sets of 3 reps.
• 4 sets of 8 reps.

5 Day Split

1. Monday – Shoulders/Biceps (3 exercises each – 3 sets of 8-10)
2. Tuesday – Back (4 exercises – 3 sets of 10)
3. Wednesday – Chest/Triceps (3 exercises each – 3 sets of 8-10)
4. Thursday – Rest/Cardio
5. Friday – Legs (4 exercises – 3 sets of 10)
6. Saturday – Rest
7. Sunday – Rest/Cardio

Body Part Split

On the ‘Body Part Split’ workout, pushing, pulling and legs exercises are grouped together and done on the same day. The workout is very effective as it allows you to really work the muscles responsible for pulling, allowing plenty of time for recovery. This means that when it comes to pushing day, your muscles are not fatigued, and so, your workout is unhindered.

1. Monday – Pulling Exercises (4 exercises – 4 sets of 8-10)
2. Tuesday – Rest/Cardio
   
3. Wednesday – Pushing Exercises (4 exercises – 4 sets of 8-10)
4. Thursday – Rest
5. Friday – Legs (4 exercises – 3 sets of 10)
6. Saturday – Rest
7. Sunday – Rest/Cardio

Alternate 5 Day Split

This workout is a little more effective than the ’5 Day Split’ described above, as the secondary muscle is not involved in the work done by the exercises aimed at the primary muscles. For example, on Chest/Bicep day, the biceps are not involved in the exercises done for the chest muscles, and so when it comes to training them, they will be fresh, stronger and able to work harder.

1. Monday – Legs/Shoulders (3 exercises each – 3 sets of 8-10)
2. Tuesday – Rest
3. Wednesday – Back/Triceps (3 exercises each – 3 sets of 10)
4. Thursday – Rest/Cardio
5. Friday – Chest/Biceps (3 exercises each – 3 sets of 8-10)
6. Saturday – Rest
7. Sunday - Rest/Cardio

Cardio

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Of the three main types of cardio (hard & fast, long & slow and interval training), there is no one type that is more effective than the others. The best way to attack cardio is to vary your workouts and incorporate all three types.

The human body needs different types of stimulii in order to train itself fully. The fact that high intensity cardio-vascular exercise is hard work, should not be a good enough reason for you to avoid doing it. It is the only real way to get fit.

• Long & Slow Long & slow cardio need not just involve running, it can also incorporate the rowing machine and bike.  The emphasis on long & slow cardio shouldn’t be to work too hard, but instead you should aim to cover a long distance. Very low intensity cardio is a very effective method of burning fat.
• Sprints Sprints can be carried out on a variety of machines in the cardio room, but the most effective method is to do them whilst running. Aim to complete 4 to 6 30 to 50 metre sprints, separated by 30 to 60 seconds of running at a normal pace.
• HIIT (High Intensity Interval Training) HIIT is very similar to sprints as described above, although HIIT is best carried out on an exercise bike where you have the facility to include many more, short, sharp intervals. Most modern exercise bikes have an interval function which will change the difficulty setting/gradient for you.

The harder the type of cardio is, the less often you should do it. You should be aiming to do at least 1 set of sprints every week and one or two ‘Long & Slow’, lower intensity sessions. Experiment with your cardio and find what works best for you, and don’t forget to enjoy it!