How To Start Weight Training? (Beginner’s Workout Guide)
In this video you’ll learn how to start weight training and the 5 core principles as a beginner’s workout guide.
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Workout routine for beginners
1 – Sustainability above all.
The first goal and the most important principles of your fitness journey is consistency.
And this accomplished by getting into a sustainable routine.
It comes down to figuring our exactly what workout schedule you can do and sticking to it.
Don’t plan to train 6 days a week if you can’t stick with it.
Beginners can get great results, and build a celebrity looking physique with training 2-3 days a week.
Focus on what you can do. Consistency over perfection.
2 – Focus on Learning
Lifting weights is a skill, same as any other skill it requires time, practice and patience.
Investing your time in developing skills will pay off greatly in the long run.
Every single exercise in the gym is also a skill.
Learn how to do the movements with proper form. In today’s age there’s no excuse for not doing this.
There’s dozens of videos explaining every single exercise and the correct form.
Sites like have all the information you need about each movement.
Commit to learning the basic lifts that are a part of your program.
There’s not many and within a few weeks you should know how to do them properly.
3 – Avoiding “fuckarounditis” at all cost.
Just going to the gym isn’t good enough if you care about getting great results.
If your goal is to build a great physique and get stronger have a plan for exactly that and stick with it.
Plan like has everything you need for the first 6 months.
Most guys fail to get results because they violate the rule of specificity. They do random workouts based on how they “feel”.
Random workouts get you random results.
The more your “switch it up” the more you have to re-learn the lifts, and you’re constantly back in that neuromuscular adaptation phase where you don’t make much growth.
Know why are you in the gym.
Guys come in the gym and do whatever their friends are doing. Don’t you have a training plan?!
Don’t be the “gym bro” that forgets to train his legs for 2-3 months at a time.
4 – The Overload Principle
If you want great results there’s one right way to train in the gym and that’s with progressive overload.
Your body needs a strong reason to grow. And if you don’t expose it to increased loads it doesn’t have a reason.
There’s a reason you don’t see guys walking around with 200 lbs of muscle if they can only lift pink dumbbells.
Track the weight you’re lifting and make sure the numbers are slowly doing up, session to session, week to week, month to month.
Getting a good sweat is nice but building a great physique comes down to getting stronger.
Example: Squat for 8 reps
Week 1: 100 lbs x 8
Week 2: 105 lbs x 8
Week 3: 110 lbs x 8
Week 4: 115 lbs x 7 – Maybe this week you felt tired for some reason. Repeat the week until you get 8.
Week 5: 115 lbs x 8
Week 6: 120 lbs x 8
When you feel that the weight is too heavy and you barely get 5 reps with the target of 8 take a de-load. Do only light sets you’d normally be able to do for 20 reps and come back stronger next time.
5 – You Can’t Out-Train a Bad Diet
Nutrition is as important as training if your goal is to look great, feel great and get stronger.
The guy who eats the right amount of calories, gets in the protein, focuses on high quality unprocessed foods will get better results with only 70% of effort in the gym compared to a guy who’s going all-out 100% in the gym and has a poor diet.
There’s only 3 thing you need focus on when it comes to nutrition as a beginner:
– Figure out roughly how many calories you need –
– Calculate how much protein you need –
– Focus on high quality unprocessed foods 90% of the time. Meaning avoid processed sugar, refined grains and hydrogenated oils.
That’s it. That’s all you need to do.
Good nutrition and training go hand-in-hand.
Talk soon, Mario
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