Flow High Performance
Complete Guide to Weight-Training for Beginners | The Fundamentals of Resistance Training
This video will cover the fundamentals of weight-training for beginners.
0:15 Gym Etiquette
3:04 Training Goals
5:32 Training Terminology
7:27 Forms of Resistance Training
9:35 Creating a Training Program
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hi everyone peter here from flow high performance and in this video we will cover the fundamentals of weight training to help those who are just starting out with lifting weights in the gym the first thing to be aware of is gym etiquette these aren't strict gym rules but they are just about being sensible and respectful in the gym the gym is a public space so it is important to ensure that you aren't interfering with other people's training sessions ultimately just make sure you use common sense in the gym and you should have no issues here are a few basic things that all gym users should follow to ensure a safe and healthy gym environment the first is the use of equipment there is only a limited amount of equipment in the gym so everyone needs to share what is available sometimes there may be very few people in the gym and you can use whatever piece of equipment you like at any time and other times the gym will be full and you may have to wait for equipment to become available or share with someone else there are a few things we can do to make equipment available and accessible for everyone first is to avoid using multiple pieces of equipment at the same time if the gym is busy this just takes more away from what other people can use second is to share equipment if possible while someone else is resting you may be able to use the equipment between their sets if it isn't too much of a hassle this is easy to do with most equipment but it may be a disturbance to the users if you try to share a squat rack or loaded barbell but most of the time trainees will be more than happy to share equipment if you respectfully ask them if you are able to use the equipment between their sets the next point on gym etiquette is the use of safety spotters this is purely for your own safety to avoid unnecessary injury or damage of equipment for some lifts like bench press and back squats safety spotters can be used to catch the weight if the trainee tries to do more reps or more weight than they can handle there are a few ways that we can perform these lifts safely while still pushing our limits first is to use the safety spotters if they are provided on the rack these safety spotters are basically arms that protrude from the rack to catch the weight if you can't lift it the spotter arm should be set just below the bottom range of the lift so it doesn't interfere with the lift itself but if required the trainee can push the weight onto the arms to support the load however some squat racks and bench presses don't have spotter arms built into their system in this case another trainee can spot you this means that they stay close by you as you lift and in the case you can't lift the weight the spotter can assist you and help you re-rack the weight and the last primary concern with gym etiquette is to not disturb others this means not playing your own music out loud not getting too close to someone as they are exercising and not starting conversations with people if they don't want to talk most people in a gym environment are fairly social and like to talk but not everyone does especially if they are preparing for an intense set for example if you can see someone mentally preparing for a heavy lift they have headphones in and you see a heavily loaded barbell don't try and start a conversation with them or walk right next to them as they are about to lift after they finish their intense lifting you may then see a time to talk to them if you want to now that we've established basic gym etiquette let's now talk about training itself in particular we will now discuss some general training goals that people commonly have when starting resistance training the first and primary goal of most people getting into resistance training is muscle growth muscle growth simply refers to increasing the size of the muscles otherwise known as muscle hypertrophy while not everyone wants to be excessively muscular most people want some muscle growth whether they realize it or not even those who simply want to lose weight and appear leaner usually like the appearance of a small amount of muscle growth often trainees are scared of gaining excessive muscle mass but the reality is that without performance enhancing drugs it takes years if not decades of hard and consistent training to grow significant amounts of muscle for most people so beginners shouldn't be afraid of gaining too much muscle mass as it simply is not realistic the second primary goal of those starting resistance training is strength muscle growth and strength are often seen as the same outcome although they are actually different qualities strength refers to how much weight can be lifted in a given exercise rather than how big the muscle is so while muscle growth and strength are interrelated they aren't actually the same adaptation strength is specific to each exercise meaning that we get stronger at the lifts we practice most some trainees may want to get stronger at classic barbell lifts like the squat bench press and deadlift while other trainees may want to get stronger at bodyweight exercises like pull-ups and dips this means that if strength is our goal we need to specify what lifts we want to get stronger at and train accordingly the next common goal that trainees performing weight training have is weight loss however there may be some confusion here about how weight loss occurs weight loss results from eating less calories than you expend so no matter what you do in the gym the true key to weight loss is through diet resistance training can help us grow or maintain our muscle mass but won't directly burn fat so if we are resistance training regularly and eating in a calorie deficit then we will probably keep our muscle mass and the weight we lose will come from fat rather than from muscle so weight training is still a key factor for maximizing fat loss but it doesn't actually cause fat loss directly and lastly trainees may seek to achieve a combination of these goals simultaneously some trainees may want to grow muscle mass and also get stronger at a few key lifts this is totally fine as strength and muscle growth are highly compatible with each other and won't cause conflicting adaptations next let's talk about the terminology used in resistance training programs to help understand what these mean the first term is repetitions which is usually shortened to reps reps are simply how many times the exercise is performed in one cluster without resting for example if a trainee unracks a barbell performs a back squat 10 times and then re-racks it the number of reps performed is 10. next is sets a set is simply one cluster of repetitions continuing from our previous example the 10 reps of squats that the training performed can be considered one set the trainee may then rest for a few minutes before performing another set of 10 reps generally trainees usually perform between two to four sets of each exercise the next term is load load refers to how much weight is used for the exercise this may be written in kilograms pounds or using the numbers written on the weight stack of a machine however load is recorded doesn't matter to any significant extent as long as it is consistent load is also sometimes prescribed as a percentage this is usually a percentage of a trainee's one rep max for classic compound strength lifts for example if the most a trainee can deadlift for one rep is 90 kilograms then 80 can be used to prescribe load which equates to 72 kilos the next term to discuss is volume volume refers to how much total training is performed over the entire week there are many ways that volume can be calculated but the easiest and most practical way is by counting the total number of sets performed over the week for each individual muscle group for example a trainee may perform 12 sets of chest training per week or 10 sets of hamstring training per week frequency refers to how many times per week the individual trains this can be in relation to how many training sessions they perform per week or how many times a muscle group is trained per week for example a trainee may perform four training sessions per week and the back muscles are trained twice per week next we are going to discuss the use of different forms of resistance there are many forms of resistance training and we will now discuss the fundamentals of the primary forms of resistance machine stations are those which have a weight stack and a set movement pattern that cannot be changed some examples of machines include a chest press leg extension and hamstring curl machines have the lowest stability and coordination demands making them the easiest way to perform resistance training the trainer usually sits on some form of a padded seat and moves a lever in a unique way to train a certain muscle group machines can be a great way of beginning resistance training because they are very simple and easy to perform the next form of resistance is cable machines cable machines are similar to machine stations although they don't necessarily have a set movement pattern some examples of cable resistance machines include the seated row lat pull down and cable chest flys the cable can be moved in all dimensions although the resistance pulls in only one direction so these machines can be adjusted and moved in different ways to suit the individual and require slightly more control and stability than machine stations the next form of resistance is free weights free weights are any form of detached load that can be moved around and uses gravity as resistance the most common form of free weights are barbells dumbbells and kettlebells free weight exercises usually involve higher stability and coordination demands as the weight is free in space to move in all dimensions some free weight lifts are more difficult to perform than others for example a dumbbell bicep curl is fairly easy to perform while a barbell stiff leg deadlift is more complex it is common for new trainees to feel uncomfortable using free weights so it is advisable to get some guidance initially on how to perform them correctly another common form of resistance is body weight body weight exercises use the trainee's body weight either alone or with additional load some examples of body weight exercises include pull ups dips and planks these exercises can also use extra weight if the trainee is capable this is usually added via a belt with plates for example if a trainee becomes strong at pull-ups they can then use a belt and attach a weight plate to it to increase the resistance now that we've explored gym etiquette training goals training terminology and the types of resistance training we can perform let's now cover the basics of how to train we will now create a basic full body weight training program for a beginner the first factor to consider is frequency in other words how many times per week will the individual train for this example let's use a simple three day per week frequency where all muscle groups will be trained on each day next we will need to choose exercises for our program to cover all muscle groups there are some general exercise categories which train certain muscle groups if we implement an exercise for each of these movements then we will be training the entire body let's now cover each of these movement patterns and what muscles they train first we have pressing movements these are exercises which involve pressing the load away from the body this could mean pressing anywhere from overhead to directly in front of the body this movement pattern works the chest triceps and shoulder muscles depending on what pressing variation we implement we can emphasize the chest or shoulders more the more vertical the press is the more shoulder involvement it will have the more horizontal the press is the more chest will be involved some examples of pressing variations include the bench press incline dumbbell press and the machine shoulder press next we have pulling variations which are essentially the opposite to pressing exercises these exercises involve pulling the resistance towards the body this could be pulling from an overhead position all the way to pulling from in front of the body these exercises train the back muscles like the traps rhomboids and lats and also involve the biceps to a small degree the more vertical the pulling exercise is the more the lats will be targeted while the more horizontal the pulling exercise is the more it will emphasize the upper back muscles now moving on to the lower body we have the squat movement pattern the squat pattern involves exercises which have a pushing movement with the legs this means that the knees and hips both bend and then extend to push against a load this movement pattern trains primarily the quads and secondarily the glutes some examples of a squat movement pattern include a barbell back squat and a leg press next we have the hinge pattern hinge patterns involve flexing and extending from the hips and potentially some movement from the knees too this movement pattern primarily trains the glutes and hamstrings and may involve the quads too some examples of hinge exercises include any deadlift variation hip thrusts and back extensions next we have bicep curl variations these exercises involve lifting the load only using the elbow joint this movement mainly trains the biceps muscles but also involves the forearms to a small extent trainees usually use bicep curls because the pulling exercises don't fully train the biceps alone so extra isolated training for the biceps is used to emphasize them some examples of bicep curl variations include dumbbell curls ez bar curls and preacher curls next we have the triceps the triceps can be trained using exercises which extend the elbow which is the opposite movement to the bicep curl these movements target the triceps in an isolated way for additional training on top of the pressing exercises some examples of tricep exercises include cable push downs and skull crushers next we have the calf raise calf raises are exercises which involve pushing away from the body using the ankle joint these exercises isolate the calf muscles which don't get much involvement throughout other lower body exercises some examples of calf raises include standing calf raises and calf raises on a leg press machine and lastly we have the abs which is short for abdominals the abs are used in almost all multi-joint exercises which means they don't actually need to be trained directly to be fully worked however some people may want to do additional ab work these exercises can be performed in three key ways first is by flexing the spine like you would during a crunch second is by twisting or flexing to the side like you would in a medicine ball twist and last is by holding static like you would during a plank for this example program we can see here that we have implemented one exercise for each movement category for each session this allows the training to target the full body three times per week the order of the exercises and the actual exercises change each session but the exercise category remains the same now that we know how many days per week we will train let's now discuss how many sets we will perform for each exercise the number of sets performed contributes to the total amount of volume that is performed over the week for each muscle group for beginners they don't need much volume to see progress because this form of exercise is new to them so to make things simple let's just use three sets of each exercise for each session next let's prescribe reps for each exercise generally we want to work in a six to 20 rep range for muscle growth and the one to five rep range for max strength however beginners probably don't need to work in the one to five rep range initially as they are better off building a foundation of muscle before trying to maximize strength so for this example we will stick to the 6 to 20 rep range so how many reps should we perform exactly as long as it is somewhere in this range it probably doesn't matter too much however some exercises generally feel better to use the 6 to 12 rep range while some exercises feel better in the higher 12 to 20 rep range usually exercises that use multiple muscles and joints are better suited to the 6 to 12 rep range while exercises that only target one specific muscle are better suited to the 12 to 20 rep range as we can see in our example program we've prescribed lower rep ranges for the primary compound exercises moderate rep ranges for other exercises and higher rep ranges for the isolation lifts next we will discuss load load has an inverse relationship with reps performed in other words the more reps that we perform the lighter load we can use and vice versa therefore the loads used should correspond to the reps prescribed trainees should select a load that allows them to complete the desired sets and reps for each exercise and should be fairly challenging there is no easy way to decide the load to use the trainee simply needs to use trial and error to figure out what load is appropriate an easy way to do this is to start with a load that feels like it will be easy to complete the sets and reps and then incrementally increase the weight until you find your limit the load you should be recorded on the program to give you a reference for the next time you perform the training session [Applause] thanks for watching and hopefully you got something out of this video remember to subscribe if you haven't [Music] already you
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I wanna weight gain please help, I'm lean and pale 😢
This is exactly the push I needed today. Keep up the amazing work!
This is exactly the push I needed today. Keep up the amazing work!
Gym is far from my home and I cant walk there weekly 3 or 4 times, Can I use just dumbbells for effective strength trsining and body recomposition at home??
How would you use more than one piece of equipment at a time?
Just started strength training after not being in the gym for 5+ years – this was super helpful, thank you!
Super helpful, thanks!
But how long to wait between sets? No one ever mentions this.
Super helpful thank you 👍🏼
So if I start lifting does that mean the muscle is going to be built on top of my body fat or will that fat turn into muscle? Also how do you become lean yet strong?
Some of the best content
hey peter ! i have a question regarding this video that is it necassary to do biceps and triceps exercise if i follow your type of routine? because in all pulling and pressing biceps and triceps are training as well, and one more question is that is it optimal for using 24 sets in a day?
btw thanks for your informational videos😇❤
o thanks
very good explanation we sure can follow your plan for new athletes
Love the logical and systematic approach to this Peter. I started following your channel recently because I saw potential to use some of your content with my kinesiology and sport science students. Keep up the good work my friend!