A Beginners Guide to Training for Physical Fitness
Whether you’ve recently decided to start working out or you’re simply recommencing your old regime, you will need to have a system in place to succeed. Luckily we have compiled an advanced guide below to help you become fit and perfect your physique.
The main reason why most people give up on their fitness regime is because it may take longer than they’re willing to wait. Chances are you’ve come across several fitness magazines telling you that it will take at least two months for you to achieve your fitness goal.
However, we’re happy to tell you that, it’s not always true. With the right guide, it’s possible for you to see results in one month. Of course you won’t become a pro but it’s enough time for you to overcome the hurdles that usually prevent people from getting to their goals.
The bad news is the demanding nature of the training but the good news is that you are less likely to suffer from an injury or burnout. Another good thing is that it allows you to adjust to the intensity of each exercise gradually.
In just one month your muscle strength will improve and you can smoothly transition to the next step. In other words it will have you feeling and looking better than you did before. How can you say no to that?
The program is perfect for beginners as well as those of you who had given up on your previous workout regime and would like to start training again. It does not matter how long ago your last workout was. 4 weeks or 4 years, you can expect the same results. So without further ado, let’s move on.
First Weeks: All In One
You will kick things off with a split training routine. This way you can carefully monitor the development of your physique since all main body parts are trained. You’ll workout three days for the first week, completing one exercise for each major body part when you train.
It doesn’t matter what days of the week you choose, the good thing is that it’s very accommodating to people who can’t work out more than three times per week. Resting is very important to the success of the program. Overexerting yourself will not allow your body parts to recover and may result in an injury.
Here is an idea of what your training schedule might look like:
- Monday: Training
- Tuesday: Resting
- Wednesday: Training
- Thursday: Resting
- Friday: Training
- Saturday: Resting
- Sunday: Resting
For the first week you will only complete basic exercises that incorporate advanced lifters that you can easily adapt to. A common error when people decide to start working out is that they begin using machines rather than learning simple moves.
In week one the program combines a few weight training exercises to pave the way for a smooth transition into more difficult moves. These free-weight exercises also promote muscular strength and endurance.
The stronger your muscles get the easier it will get for you. Always ensure that you understand the exercises before take them on.
You will perform three sets of each exercise for every session. At the end of the week you would then have completed nine sets for all major body parts – a great way to start off. For muscle development you will do a minimum of 8 reps for each set, a technique used by many professional bodybuilders.
When you get to week two, you will be doing 8 reps for your first set and switch to 10 reps for your third set. You may have heard your last trainer refer to this as “reverse pyramid,” taking in account that it does from higher to lower much like a pyramid does – you will reduce the weight per set as the reps per higher. For instance, you can use weights of 140lbs on your lat pulldowns of 8 reps but use 130lb weights when you get to 10 reps.
Second Week: Split decision
When you get to the second week your entire body would have already been trained and prepared for the next step. Here you will be adding one more day to your training schedule for a total of four days. You will be training major upper and lower body parts on different days while still leaving enough time to rest.
Below if a brief idea of what your schedule will look like when you get to week two:
- Monday: Upper-body training
- Tuesday: Lower-body Training
- Wednesday: Resting
- Thursday: Upper-body training
- Friday: Lower-body training
- Saturday: Resting
- Sunday: Resting
You will continue to do a lot of the exercises you did during week one when you get to week two, adding an extra move per body part for each session. It allows you to train all your muscles from varied angles except your abs.
For example, you will do two chest exercises, a dumbbell flyer that targets your shoulder joints and pectoral muscles and a dumbbell bench press that targets several joints in both the shoulder and elbow. Each dumbbell bench press will target your deltoids and triceps unlike the dumbbell flyer.
To ensure that you do not overexert yourself you will also use a “reverse pyramid” scheme but instead of the previous maximum 10 reps you will do 15 reps when you get to the third set for each exercise. 15 reps might seem like a big jump to you but it will enhance your muscles’ strength and endurance making it easier for you to complete week two.
Third Week: Three On Three
Okay! You’re almost there so let’s kick things up a notch. This time you’ll be in the gym six days for the week. You will target major body parts such as shoulders, triceps, and the chest. For the first day of training you will target your chest, shoulder and triceps (pushing body parts), on the second day your abs, biceps and back (pulling body parts), and on the third day your hamstrings, calves and quads. All body parts, pulling, pushing, and lower, will be trained twice a week.
A new exercise is added per body part for each session for further muscle development. You will complete four sets for your quads, hamstrings, back and shoulder and three sets for the smaller parts like the triceps, biceps, calves and abs.
At the end you will have a total of 16 sets for the larger body parts and 12 set for the smaller parts with a maximum of 15 reps.
Final Week: Turning Up The Volume
Congrats you’ve made it to the fourth week! Here you will complete a four day spilt training that targets all major body parts with the exception of your abs and calves which will only be exercised two times. Many pro builders prefer to do four-day splits because they train only a handful of body parts every session but this allows you to train more intensively.
The body parts that are trained tend to develop more efficiently because they are given full attention. Your shoulders, abs and caves are trained several times during the week. The focus is on increasing the intensity of the workout so that there are no new exercises but more sets are added to each exercise.
You can add a maximum of five sets for each body part to ensure that your muscles are enhanced for optimal strength and pick up from the previous weeks.
Once you’ve gotten through the first month you can move on to the next stage.