(2:57)- Full 12 Week program (Beginner & Advanced)
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We all make mistakes. It’s a fact of life. But lucky for you, I’m here to make sure you make as little as possible when it comes to reaching your goals! Believe it or not, a lot of seasoned lifters tend to forget these five things too, so maybe a little refresher course is needed for everyone.
Why Do Beginners Still Have So Many Problems?
But the main reason I want to talk about these things is because as a beginner lifter trying to reach your goals, your training schedule can get super chaotic very fast. Especially if you don’t know where to start or how to establish a proper foundation.
The problem is in that most beginners are usually very excited and eager to see quick results and at the same time they’re constantly bombarded by fad articles in fitness magazines and now, more than ever, Fake-Natty YouTubers which inevitably leads to unrealistic standards and goals. As a result, a lot of beginners become frustrated by the lack of their results and desperately try to turn the tables by experimenting with a NEW PROGRAM or a new muscle-building “secret routine” every week, and finally they end up quitting fitness altogether just because they didn’t have the right tools and knowledge to begin with.
So for that reason alone, which is actually the main reason I started my YouTube channel 6 years ago, I decided to share with you my 5 BEST TIPS that every beginner should know!
1. Establish A Foundation By Focusing On Compound Movements!
When you step into the weight room for the first time there are just too many options to choose from and it can become very overwhelming. Barbells, dumbbells, machines, bodyweight exercises, bands, cables the list goes on.
But the weight room doesn’t have to be intimidating. As a beginner, you just need to focus on building a strong foundation, grow your major muscle groups, strengthen your tendons and connective tissue and increase your work capacity over time. Now, the best way to do all that is simple and it’s by utilizing compound movements in your routines.
If you’re unfamiliar with this term, compound movements are exercises that train more than one muscle group at the same time and are also known as multi-joint exercises. For example, an exercise like a triceps kickback will only isolate and work your triceps during a set. But an exercise like a barbell bench press will train the entire chest, triceps and shoulders at the same time during a single set. So, as you can already see, compound movements will build more overall strength and muscle mass much faster than isolation exercises. They can also help prevent asymmetries and muscle imbalances as well.
So, with all that in mind, you need a program that focuses on compound exercises and also ensures that you train all your major muscle groups twice a week if you want to maximize your muscle gains. My recommendation for you is to simply eliminate all the guess-work and follow a 100% proven program like my 12 Week Push/Pull/Legs which is ideal for increasing your strength and muscle quickly & effectively.
Now having said that, you also need to understand that the number one prerequisite for muscle-building is progressive overload, which is a fancy way of saying “making progress in the weight room”. This can be done by either increasing the resistance, increasing sets or reps, or decreasing rest intervals between sets.
However, you WILL NOT be able to do any of these things if you do not STICK to a program for at least 6 to 8 weeks. This is because if you start changing your program week to week, you’re always doing something new and your body has no time to adapt and grow. Therefore, it’s smart to generally follow a program until you stop making progress with it and that could be 3 months, 4 months or even up to a year.
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