Training for Beginners

Happy Wednesday readers!

This week I am going to touch on training for beginners. By beginners I mean you have literally just started working out or this is your first time back in the gym after years of sedentary lifestyle.

Here are the points I will touch on:

  1. Find yourself a trainer/coach
  2. Do your research
  3. Programming
  4. Idolizing

I highly recommend finding yourself a trusted, knowledgeable, and experienced trainer/coach to assist you when you are first starting out. Many people overlook the importance of this. Too many times I see people beginning who are either going to hurt themselves or have very little results because they just don’t have the knowledge to forego this adventure on their own quite yet. A trusted coach can guide you in proper movement patterns, programming, injury prevention, nutrition, etc. Beginners often hop online and try to mimic the workouts of elite athletes in the industry, which is a major problem (I will touch on this in point 4). Swallow your ego and get yourself a coach, or if you don’t have the money, find a trusted friend who can help. And I mean a friend who actually knows their stuff, not your common gym bro.

If you don’t want to listen to me about point 1 then at least do your own research. There is an immense amount of content out there, which admittedly is very hard to sift through, and even comprehend at times (the reason why I suggest getting a coach) but it is there. Another problem is a lot of it is opinion, so you kind of have to look at research and determine your own opinions. I will suggest some sources I have found to be trustworthy. Kabuki Strength/Chris Duffin has tons of good free content on Instagram, Nate Harvey from Elite FTS also has a ton of good content on Facebook and Instagram, T Nation has good stuff but a lot if that is opinionated so again use wise judgement, Juggernaut Training’s website, and Renaissance Periodization’s website, and those are just a few. I will say Nate Harvey and Chris Duffin are my favorite sources, as well as Dr. Mike Israetel from RP who I just started following a lot. A very important part of doing your own research is understanding proper movement patterns. DO the exercises correctly! Chris Duffin is my personal favorite source for this.

It does not take much to achieve an adaptation when you are a beginner. You do not need to spend 2 hours in the gym 5-6 days a week to get results, actually that will hinder you in the long run. If you start off with that much frequency and duration your body is going to need more than that down the road to get an adaptation. Whereas if you start out at 3 days a week 45 minutes to 1 hour in the gym it will be easy for you to increase that down the road to upset homeostasis to achieve an adaptation. For example, you could come in and squat, bench, and deadlift Monday, Wednesday, and Friday and set a PR daily. Or you could come in 2 days a week and run some type of HIIT and burn fat and gain endurance weekly. The point being is start out very small and only increase when your body requires you to do so. Once you stop hitting PRs and changing body comp weekly then manipulate duration and frequency. I wouldn’t even worry too much about volume and intensity manipulations right now. Just do 5×5’s.

This last point is simple. You see all those elite bodybuilders and powerlifters out there? I know you do because you follow them and try to do the same workout as them. Guess what? Most have been doing this for decades. Their bodies are primed for that much work. Yours isn’t. Do not try to do the workout of pro bodybuilders and pro powerlifters. You will probably get hurt, or overtrain, or just hinder potential.

I hope this is helpful. As always thanks for reading and please share! Feel free to comment with questions, thoughts, opinions below.


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