How should a fitness novice start training?

 How should a fitness novice start training?

First, what should a novice who is new to fitness do?

Before you evolved into a fitness novice, you didn’t know anything about fitness. You entered the gym to do bicep curls and chest presses with non-standard movements, right?

At this point you have a few key points to pay attention to:

1. Engage in the six key actions that matter most

• squat

• Deadlift

• bench press

• boating

• shoulder push

• drop down

 

These six movements are not easy to learn, but basically as long as these six movements can make your body evolve smoothly , and their growth value ceiling is very high.

So you can use them no matter what stage you are in. While practicing, you can also observe whether there are muscle imbalances, which can just be brought to our second main task.

2. Find the muscle imbalance and fix it

For example, if you have rounded shoulders, anterior pelvic tilt, hunchback, etc., it is necessary to relax the tense muscles , and then strengthen the over-stretched or weak muscles , and at the same time find a normal joint range of motion

If you don't correct it at this stage, when you start to increase the training intensity in the next stage, your joints will easily explode

3. Strengthen the core

Most people's cores are quite weak. If you activate the auxiliary skill of strengthening the core

As a fitness novice, your main six movements and subsequent training will be helpful

Daily schedule for fitness beginners

1. Relax and stretch first

2. Pick 3 main movements to practice

Do three to four sets of 12 to 15 times in one group, and then the rhythm should be slow. You can count three seconds centrifugally, one second equal length, two seconds concentrically, and rest for 60~90 seconds between groups

Basically, use very light weight to do high-rep training, and then repeat these movements to improve movement proficiency

3. Train the core and weak muscles

From the research point of view, for novices, the muscle-building effect of these multi-joint training is great . If you directly use the giants' super high training volume and multiple single-joint movements for training at this stage, it will be very easy. It is possible to directly overtrain and even damage the joints too much.

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In particular, our joints and ligaments need more time to adapt to the training than the muscles, so please don’t stress the training volume or the weight at this stage , just obediently do the movements well

The second stage for beginners

After about 3 to 6 months of training, novices should have begun to appreciate the help that fitness brings to you, and you are slowly approaching the goal in your heart.

If you have carefully learned the six major skills in the beginner stage, the main task at this time is very simple:

First, continue to practice the six movements well

Gradually increase the training volume and intensity . The intensity here refers to the weight, and then the number of movements can be gradually reduced.

Slowly increase the intensity under a controllable range , so that your muscle mass will improve faster

 

Second, allocate time to train auxiliary movements

Arrange 1~3 more auxiliary movements to increase the amount of training , and also make the lines more obvious

But if you want to change your career to become a wrestler, the training method will be different

Daily class schedule for fitness novice during the second stage

1.  Dynamic warm-up

2. 2. Muscle hyperemia training

3. 2. The main movements are done with higher intensity weights

The suggestion is a group of about 6~10 times of strength, pick 1~3 auxiliary movements, and a group of about 8~12 times of strength

One part can start with 15~20 groups a week, and then increase slowly

Some people really want to do more sets, but in fact, people who have trained for 1 to 2 years can achieve great results if they practice 20 sets a week for one part.

The third stage of the novice: becoming a muscular person

If you practice hard and gradually increase the load , your muscle mass should improve considerably

In terms of FFMI, at least 22 for men and 19 for women

Even if you don't wear sleeveless clothes at this time, everyone will know that you are retraining,

After a long period of training, unless you changed your career to a wrestler at the beginning, it will be more difficult to improve on the load, but at this time the amount of training that the body can withstand has improved a lot, so the main task at this time is mainly to train The volume continues to increase, we can add some advanced skills to the auxiliary training to increase the training volume

• drop group

• Compound group

• huge group

• supergroup

The above four are very good advanced training techniques. This training method can not spend too much time to increase the training volume, and it will look fuller . At the same time, because your muscle mass is already enough, so The thickness will not be bad

But you can find out the weak points or places that are difficult to stimulate, and use different angles to train to improve the fineness of the lines. For example, I will especially strengthen the middle oblique side, and the outer side of the three heads, and the middle and back triangle.

Training schedule for the third stage:

• The suggestion is a group of about 6~10 times of intensity

• Pick 1 to 3 auxiliary movements with an intensity of about 8 to 12 reps

• Increase volume with compound sets, supersets, giant sets, etc.

• Plus 1~3 training for weaknesses about a set of 12~15 times

 

At this stage of practice, there is actually no scientific literature to teach you how to practice.

Because of scientific research, it is difficult to find people who have practiced for a long time, so most of the training is based on experience. The amount of training in a week also depends on personal recovery ability

Some people can do 40 sets of one part a week; it does not mean that you will not overtrain if you do 40 sets a week

But I believe that you should be very good at observing your own state after practicing at this stage, and you will be out of the title of fitness novice

The fourth stage: healthy mind

This stage is already a stage that few mortals can reach. They usually have a very thorough understanding of their bodies and know the most suitable training methods for them.

So you will see different training methods for different masters, none of which is the best

Epilogue

Fitness is actually like playing a game, leapfrogging monsters may directly cause physical and mental damage

Novices or beginners in fitness should learn the main skills well and let the body adapt; advanced people should gradually increase the training intensity to increase the muscle mass

At the beginning, the amount of training is as high as that of the masters. It is like you are only 30 and then playing 70 Shegira over there, it is easy to explode

At the beginning, just follow the main task and you will level up very quickly. In the end, the longer you practice, the level up will be slower and slower, but you will also develop your own exclusive skills, and then gradually become stronger