Summer is around the corner in Australia where I’m from and I would like to share with you steemers some workouts training strategy’s and some nutrition that I use.
WHAT SHOULD I BE OF AS A BEGINNER ?
STRATEGY
Don’t expect miracles !
Muscle growth requires hard work and going from doing nothing to regular training
is difficult. Don’t overestimate your ability or you may get injured.
Your workout: Start with simple, controlled basic exercises you will challenge all your muscle groups and optimise their coordination. You can ramp up the challenge after 4-5 weeks.
Tip 1: Make sure you are doing the exercise properly. If you let weight so you can perform the last rep cleanly.
Tip 2: Think about your breathing and the exercises will feel easier. Remember to always breathe out during exertion.
How can I tell if I’m improving?
There is more objective way than looking the mirror and that’s measuring
your muscle strength.
- SUCCESS CHECK: HOW TO MEASURE YOUR MUSCLE STRENGTH
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| Upper body | Core | Lower body |
|---|---|---|
| How many chin-ups can you do? Grab the bar at shoulder width, palms facing your chin (without momentum) over the bar and return slowly to start. | 30-second sit-ups lie on your back legs bent at a 90 degree angle, arms behind your head. Lift your core until your elbows touch your knees. How many? | Long jumps with both feet on a soft surface. Move your arms behind you and swing forward while jumping as possible |
| Any think lower then 7 =poor 7-10 = average 10 plus = good | 13= poor 13-20=average 20 plus=good | 200cm=poor 200-230=average 230 plus=good |
Are there tricks to making a workout more intense?
- Tire your muscles before your workout *
: Start with isolated exercise using only one muscle group, then perform an exercise that challengers another. For example first do a butterfly (chest), then bench presses (chest,triceps).
Larger muscle groups are trained to exhaustion. - skip partial reps:
With a heavy load that normally allows only onr rep, you can still easily perform 8-10 negative reps (eg lowering on bench presses) Get help form a partner on the positive part (raising the weight). This guarantees muscle growth.
Overload the fibres:
The last reps are the most effective. Use a weight you can only lift 2-3 times. Have your training buddies remove enough Wight so you can do 1-2 more reps. Continue removing weight in this manner until you’ve reached half of your starting weight.