For those who are in the hall for the first time
If this is your first time coming to the gym, you need to take into account your preparation. Often there is none at all. How to determine the working weight in this case? So far, no way.
People go to swing because they “already have the urge.” Therefore, the first training session is a very important moment. If you get a bad impression from (or after) her, you won’t come here a second time.
Usually the number of approaches and weight are selected by the trainer. Wait! Does the trainer have the necessary education and courses? Or is he just a home-grown muscleman who has achieved rapid progression through bad means? They are the ones to be afraid of.
The first training session should be an introductory one. We recommend not selecting weights yet, but taking what is not heavy for you at the moment. That is, if it’s a barbell, then it’s one that you can easily lift. After all, you will be lifting the barbell repeatedly, so even the weight that seems too light to you for one concept will put a noticeable load on the muscles. This is important not only for beginners, but also for guys weakened by a long break.
So, why is it important to work with minimal weights in the first workout:
- Your muscles don't know what hardware is.
- You don't have enough stamina yet.
- You don't know the technique of doing the exercises.
Simply put, you will easily get a sprain, or your muscles will be sore for a week after training. Believe me, after this the second time you are unlikely to want to come to the gym.
Correct selection of weights at the first visit - an empty bar for bench presses, dumbbells 2-5 kg for other exercises. If you want to squat, use an empty bar. Learn technique! And if the trainer tells you that the weight is light and you need to add more, don’t listen to him. This is the first training session.
There have been many cases when, after such training, a person has a fever for a week, and he cannot bend or straighten his arms. Why do you need this?
The first workout is a minimum of weights. The same goes for the number of approaches. We recommend doing 2 approaches. But you can get the program from the trainer. Or have a trainer show you what to do that day.
Example for beginners
The trainer told you to do 3 sets of all exercises. Reps: 10-15. Your task is to do 2 sets with the same number of repetitions. For bench press/squat/deadlift, it is better to take an empty bar or add 10 kg. Arm flexion-extension, dumbbell press – 5-6 kg. And isolated shoulder exercises are best done with 3-4 kg. You will understand why.
If everything comes very easily, most likely you are doing it wrong. In the case of dumbbell lateral raises, for example, if it’s easy for you, then most likely you bend your arms too much, or you haven’t turned your elbows up. Incorrect technique is easier to do. Remember!
Workouts for muscle growth and increased muscle cell volume
Training athletes whose primary goal is to increase strength also involves increasing the size of muscle cells, and this method is not the most effective for maximizing muscle growth (hypertrophy). Bodybuilders and athletes whose goal is to increase muscle size should use other weight training methods. It has been found that the most effective weight for muscle growth is the weight that allows you to perform 8-12 repetitions. This opinion is connected with a number of other facts, which we will consider below.
• The basis is correct technique . You've probably seen gym goers on YouTube or at the fitness center doing exercises with too much weight and poor technique . Each exercise has its own correct technique. Basically, you need to control your weight, neck and back position, and use only certain muscles.
• Perform a main set of 8-12 reps. However, you should not choose insufficient weight with which it will be too easy to complete 12 repetitions. It is not right. After the main set, you should be so tired that you won't even be able to do another rep with good form. If you can complete 13 reps per set, the weight you used was too light. Likewise, if you can only complete 4-5 reps, the weight you chose is too heavy. Thus, you need to stick to the golden mean and choose a weight with which you can perform no more than 8-12 repetitions per set.
Bodybuilders who want to develop fast twitch muscle fibers usually start with a compound workout for a specific muscle group. It is possible to achieve increased muscle cell volume with 3-4 sets of exercises with shorter rest times, 60 seconds for small muscle groups and up to 90 seconds for larger muscle groups.
After a long break
After a forced break in training, we recommend doing 2 sets instead of 3 or 4. And taking the weights 50% of those you used when you were still training. Yes, after training your muscles will ache. Strongly. But not so much that you fall behind schedule for a week.
In the future, you will gradually return to your working weights and begin to progress. Start small and increase the weight in each approach: for a barbell - by 10 kg, for dumbbells - by 2. You definitely won’t miss!
Bench press example
Warm up: empty bar, 20 reps. We weigh 10 kg and do a set. We hang another 10 and work. And so we reach 60 kg. If it becomes difficult in some approach, then there is no need to increase the weight in this workout. In the future, when it becomes difficult, add 1-2 kg and look at the result.
Where to start training with weights
When you are sure that the movement is performed technically correctly, you can take the bar. Its standard weight is 20 kg. There are also thinner 15 kg bars - you can start with this one.
Try the movement with the bar and pay attention to your technique. If it starts to break, there are three options:
- Look for lighter bars at 8-10kg. They are shorter than usual, but that doesn't really matter.
- Start with dumbbells. Take 4-8 kg equipment and try exercises with them;
- Continue working with your own weight. Do this until your muscles are strong enough to add weights. Perform push-ups, pull-ups, lunges, squats, step-ups and other strength movements.
If you can maintain proper technique with the bar, you can add weight.
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