It’s decided, I’m going to weight training! 7 tips for this great motivation to continue and transform into success. Because it’s not enough to push open the door of a gym to show off abs. It’s always necessary to be diligent, but without excess, to choose an appropriate program, and to master the movements. Don’t panic, all of this can be learned!
Tip #1: Full Body First
As we explained in our article on the weight training program for beginners, if you’re starting to build muscle, you have two options available: full body or split. As the name suggests, full body involves working the entire body during each session, while in a split, each session is selectively dedicated to certain body parts.
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In other words, you work your back, glutes, quadriceps, chest, biceps, and triceps a little at each visit to the gym, or choose to dedicate your session on Monday to the lower body, Wednesday to the chest and shoulders, etc.
We recommend the full body! For two reasons: a harmonious muscle development that will significantly improve your physique, and a faster progression, thus motivating (each muscle working moderately, it recovers more quickly). So save the split for later.
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Tip #2: Never Without My Personalized Workout Plan
Our second tip: use a personalized program inspired by an existing program, because even if it’s designed for beginners, it may not suit you. Every program must be tailored to your strength, morphology, and lifestyle.
The ideal is to get help from a trainer to define the right exercises, repetitions, sets, frequency, etc.
Tip #3: Mastering the Movement Above All
Don’t rush. To progress, you will need to learn the right movements and control them, or risk ruining your efforts, getting injured, and becoming discouraged.
Many registered at the gym quit quickly simply due to imperfect technique of the movements.
A good reason to carefully watch our series of videos on the subject!
Similarly, don’t start too heavy. Keep the pleasure of increasing weights as you progress for a guaranteed muscle gain.
Tip #4: The Gym, Not Every Day!
Certainly, consistency is essential, but also give yourself at least one day off between each session to allow for recovery. Keep in mind that wanting to do too much is counterproductive. The right frequency is therefore 3 sessions per week.
Obviously, choose your gym wisely: the atmosphere matters, as does the equipment, layout, supervision, and also the ease of access (is it close enough to your home or workplace? Are the hours easily compatible with your schedule? Etc.).
Tip #5: 5 Exercises per Session
In each session, perform 3 exercises that emphasize the major muscles (quadriceps, glutes, chest…) and 2 exercises that work the smaller muscles (triceps…).
The ideal is to plan 3 different sessions that you repeat from week to week, in time to acquire good control of the movements. You can then gradually increase the weights and vary the exercises.
Tip #6: 3 then 4 Sets of 10 Reps
For each exercise, perform 8 to 12 repetitions (15 to 20 for thighs), repeat 3 times after a one-minute break (max 3). For repetitions or sets, consult our article: Beginner Weight Training Program: How Many Reps?
Make sure not to use weights that are too heavy. The right weight is one that you can lift or push up to the fixed number of repetitions.
Of course, you can also do weight training without going to a gym, at home with dumbbells.
Example of a Full Body Session
- Warm-up (e.g. 10 minutes of cardio training)
- Chest, shoulders, triceps: bench press
- Back, biceps: horizontal pull or pull-ups
- Lower back: chest extension on the bench
- Thighs, glutes: leg press or barbell squats on the neck
- Abs: crunches or plank (3 times 1 minute)
- Stretching
Each exercise that works multiple muscle groups, use the rest times starting with the upper body (chest, back, shoulders).
Then move on to the thighs before going up to the biceps and triceps.
Go down for calves and finish with abs.
To develop strength and understanding, you will also need to fuel your body.
Now is the time to take a critical look at your lifestyle and change your bad habits: adopt a healthy and balanced diet.
Our article dedicated to athlete nutrition is a good starting point.
In schematic terms, we consume too much fat, sugar, and salt, industrial and animal products, and not enough fruits and vegetables. Be sure to adjust your caloric intake to your new activity and consume sufficient protein. Finally, don’t forget to hydrate regularly.
Source:
Frédéric Delavier, Guide to Weight Training Movements. Anatomical Approach, Vigot Editions.
Tag: understand muscle gain