How should a true beginner start strength training?
The beginner and the goal of strength training
Clearly, there are always several ways to solve any given task. The same applies to this topic.
As a rule, everything we do or undertake has goals. That should also be the case when you start strength training. There are broadly four reasons people come to the gym:
1. Developing maximal strength (powerlifting).
2. Building muscle mass and improving body proportions (bodybuilding).
3. Functional training (the wish to get extra functional benefit from strength exercises for your main sport or for everyday activities).
4. Fat burning and reducing body weight.
Although these are four entirely separate goals, the practical general principles of strength training are universal and the same for all beginners.
From beginner to intermediate: the first 4 – 6 months (Phase I)
Regardless of goals, age and sex, the most sensible and effective approach in the first months of training is to use full-body (training the whole body in one session) training splits. Why are “whole-body” programs practically universal as a starting point, regardless of goals?
Three main arguments:
First, the more often beginners practice the basic exercises and their variations, the faster their exercise technique improves. Poor exercise technique and the lack of movement coordination typical of the early stage of training hold a very large potential for strength and progress all on their own.
Second, beginners essentially lack the ability to push themselves seriously hard, so the first workouts in the first months of training do not trigger very deep adaptive reactions in the body. As a result, recovery from training is very fast.
Third, the weights used in exercises in the first months of training are obviously relatively modest, which in turn means that no great fatigue builds up and recovery from training is fast.
These are telling arguments that cannot be overstated and should not be ignored. Otherwise, you simply waste your potential for progress and your time, which actually runs counter to our ambitions. After all, everyone should want to progress at a faster pace and reach their goals sooner.
Goals for the first months of training
The main goal of the early phase of training should be to adapt to the nature of strength training. It is important to learn the technique of the main basic exercises, and you also learn the general principles of strength training. The aim should be not so much to add weight as to refine, improve and learn how to perform the exercises. Because the weights are relatively light and you can’t yet push yourself hard, training frequency per week can be relatively high. Of course, if your technique allows it and your execution is correct, there is no need to hold yourself back from adding weight by force. In the early phase, you can deliberately apply the principle that if you train, for example, in a rep range of 10 – 15, you first take that 10-rep set up to 15 repetitions and then, starting again from 10 reps, increase the weight. You can increase the weight, and it is important, but in the early stage it is definitely not the priority. First, it is more important to develop a feel for the muscles and the movement, better coordination and refined technique. To accomplish these tasks, it makes more sense to use a relatively high training frequency and longer sets per body part, lift or muscle.
Parameters that regulate training load
Training frequency: 2 – 3 full-body workouts per week.
Number of sets per workout: on average 20 – 25 sets.
Number of sets per exercise: 3 – 5
Rep count per set: 10 – 15 repetitions.
Rest between sets: 60 – 120 seconds (1 – 2 minutes).
Execution: repetitions are controlled, with a slightly decelerating lowering phase and a slightly accelerating lifting phase.
Exercise selection: the main emphasis should be on basic exercises that work multiple joints.
Exercise order: basic exercises before isolation exercises.
Number of exercises per workout: 4 – 6 exercises.
Strength to you!
Author: Janar Rückenberg
Source:Turg.Fitness.ee
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