Setting up a training plan for beginners

My training plan set up is primarily focused on goals. Then secondarily based on where you are in terms of your development, thirdly if there are any clear areas of imbalance in your physique.

So let's take an intermediate lifter, who has been training 6 months to a year. Their level of development from start to now is likely noticeable, beginner gains come quick. After 18 months training you have to work harder for your gains, that being said if you are a beginner its a whole different ball game.

So what should a beginner do?????

For beginners full body workouts 2 to 3 times per week is where they should start.

I would advise an upper lower split. The focus is more body part specified, but the frequency of training a muscle is still high. Due to the shock on the nervous system this style of training can bring about some great results. Initially I advise, day on day off training.

Off days are nice places to implement some cardio if needed.

Upper Body Day:

I would start with a chest move. The goal is to firstly teach correct recruitment of the chest muscles. For a beginner I would never put them under a free weight bar or dumbbell and I would always use a machine, as this will allow you to think about stretching and squeezing the chest muscle. At the beginning I would only advise 1-2 work sets, with as many warm up sets as needed to ensure failure can be safely attained during the work sets.

I would advise Lifting in the 8-12 rep range parameter, as this level of loading is ideal to recruit a larger proportion of type 2 fibres (slow twitch), which have a greater propensity for hypertrophy (muscle building) then type 1 (fast twitch), in this rep range the time under tension will also ensure hypertrophy occurs.

The second move in the upper body session would be a shoulder exercise, once again I would favour a machine like a seated side lateral machine or a seated shoulder press, the rep ranges will stay as mentioned above.

Next we are into a tricep move. A great movement is bench dips with bodyweight, this is perfect for a beginner.

The next upper body move will focus on lats and biceps so will be lat pull down.

The last move in the upper body session will be a seated machine row, again sets and rep range as per above.

When choosing your next upper body session, pick exercises that are very similar in nature to the ones above. So there is good exercises rotation, as this ensures a balanced level of development. Make sure you stick to machines until you feel comfortable.

Lower Body Day:

The lower body session following a days rest will always start with calf work. This is often a neglected body part so starting with it ensures it's focused on properly.

Standing calf raises would be alternated with seated calf raises, 2 working sets here is sufficient, 10 to 12 reps.

Next move would be hamstrings and for this I suggest a lying leg curl machine, now this movement is done incorrectly even by experienced trainers so make sure you do your research on this, After ample warm up sets, do 2 working sets of 8-12 reps.

The next move is the for the glutes and I suggest starting with two movements the glute bridge and seated machine abduction. Once again staying with 2 working sets and same rep range.

Next will be a quad movement, for me squats is king, however most beginners should not step under a bar until they have full control of a squat and body mechanics. Two work sets both in the 8-12 rep range here is ideal of body weight squats and you can couple that with seated leg Extensions.

There you have a nice and simple training plan for anybody who wants to start weight training, as mentioned at the start an upper, lower split is performed with a day on day off structure.

Once you feel you have progressed and are ready for the next step get in touch I will be happy to help.

As always

#changinglives