Free Workout Plan

Here is your free workout plan for beginners as well as basic weight training principles:

In gyms all over the country there are countless numbers of people who have trained consistently for months or years with very little change in their physical appearance.

Whilst poor nutrition and supplementation habits have probably played a role, it is highly likely that their workout programs are woefully inadequate. They probably combine their exercises incorrectly, fail to train certain body parts (like legs), and they most likely don’t train anywhere near as hard as they should.

If you aren’t getting the results you want from your current workout program or if your results are coming slower than expected, here is a free workout plan as well as basic weight training principles that will help you get the best possible results from the time you spend in the gym.

The first step on your journey towards losing weight and achieving a sensational body is to regularly perform a weight-training workout (a free workout plan follows). It is amazing how many people never consider weight training as an option in their weight loss efforts.

Weight training provides the stimulus to grow muscle by causing microscopic tears in the targeted muscles. However, by controlling your food intake you won’t get bigger. Nevertheless, the major benefit of weight training when losing weight is that it forces your body to maintain its existing muscle mass. This keeps your metabolism elevated and keeps you burning fat!

Without weight training up to half of the weight you lose comes from muscle which results in your metabolism slowing down.

Weight training must be an essential part of your weight loss program.

Here is a summary of basic weight training principles that are proven to get results fast followed by your free workout plan:

o Beginners should use a whole-body routine and progress to split routines.

o Always exercise the larger muscle groups first and progress to the smaller muscle groups. The exceptions are the abs and lower back, which are stabilizers during most exercises so they should always be trained last.

o Beginners should emphasise more machine exercises and progress to more free weight exercises as they become more experienced.

o Weight training should be performed 3-6 times a week (with a maximum of 3 days in a row).

o Each workout should last approximately 40-50 minutes. However, if you are training with a partner then the workout time may be increased to around an hour and twenty minutes.

o Each muscle group should be trained with 3-5 exercises so the maximum number of muscle fibres can be stimulated. The selection of exercises should be in accordance with the actions of each muscle, i.e. The actions of pec major (chest) are horizontal adduction, adduction and flexion at the shoulder joint. Therefore, exercise selection for a workout should ensure all the actions of the targeted muscle are covered [NOTE: Internal rotation at the shoulder joint is also an action of pec major but it is not necessary to try and incorporate it into any weight-training exercise].

o A maximum of two ‘work sets’ should be performed per exercise (not including warm up sets) for a maximum of 10 sets per muscle group. It is far more effective to train harder (with greater intensity) rather than train longer so more sets are not required. This ensures adequate stimulus for muscle growth during the workout without over-training.

o The rep range for maximum muscle hypertrophy (growth) is between 6 and 20 reps per set. It is important to vary the rep ranges during different training ‘macrocycles’ (months of training).

o Train as close to momentary muscular failure as possible on every ‘work set’.

o Use Advanced Techniques of Overload (ATOs) to work past failure regularly.

o Beginners should perform reps with the following tempo: lift in 2 seconds, hold for 2 seconds and lower in 4 seconds. As you become more advanced and are able to control the weights better, you can increase the rep speed slightly and incorporate a little more momentum into each rep without it placing undue stress on the joints and ligaments of the body.

o The general rule when it comes to breathing is to breathe out on exertion. This means breathe out during the lifting (concentric or positive) phase of an exercise and breathe in on the lowering (eccentric or negative) phase of an exercise. However, if an exercise involves expansion of the rib cage during the lifting phase then the opposite holds true. Examples of exercises where the exception is used are: lateral raises, upright rows, seated rows and lat pulldowns.

o It is best to rest for 1-2 minutes between sets to allow for partial recovery of the muscles and for the heart rate and breathing rate to slow down.

o Always try to progressively overload the muscles. This will keep forcing the muscles to grow. Progressive overload may be achieved by increasing the intensity (how hard), volume (how long) or frequency (how often) of your workouts.

o Plan your workouts in advance.

o Document your workouts.

Here is your free workout plan (for beginners):

BEGINNER’S WORKOUT (Supervised) (4 WEEKS) - Whole body routine

To be performed at least twice a week (ideally three times):

1 set of 15-20 reps the following exercises should be performed. Select a weight so the intensity for each set is moderate.

THE FREE WORKOUT PLAN:

Squat
Leg Press
Seated Row
Lat Pulldowns
Bench Press
DB Flyes
Shoulder Press
Barbell Curls
Tricep P/downs
Crunches

Try this free workout plan yourself and monitor your results for 4 weeks. Once you have completed the program as suggested you can then move on to the Intermediate program.

Feel free to contact me an I will e-mail it to you.

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