The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**

The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**



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what are the characteristics of a good beginner workout routine I think there are three bases it should cover first it should be effective that's self-explanatory we don't need to elaborate second it should be scalable or Progressive if Mr beginner wants to gradually increase his work commitment that should be easy and convenient to do the beginner routine should be able to evolve into the expert routine third and most importantly it should promote adherence the reason everyone is walking around leaning muscular is not because they've never been to the gym it's because at some point they stopped going and then there is actually a fourth consideration and that is the balance between these factors you see the most effective routine on paper might not be easy to adhere to in real life and if you don't stick to it it's not that effective and if it's not scalable it's not that effective over the long term which means you're less like to stick to it and there's all these synergistic reciprocal relationships but you get the idea a holistic View view point is required and we might have to make some tradeoffs here and there now I expect you've got a life to get to maybe a Spaniel and a 6% variable so I'm just going to immediately show you an example of what I think constitutes a great starting routine for somebody who is new to lifting and wants to improve their body composition and then I'll elaborate and explain all of my logic later in the video so if you do just want to get the goods and dip out you can although I will feel somewhat used first I'd start with three training days instead of the typical Push Pull leg split which is pretty popular and still a good choice I'd do a horizontal Push Pull day a vertical Push Pull day and a leg day I'll explain why later I'd actually do the horizontal Day first and then the leg day and then the vertical day with at least one rest day between each training day so ideally something like this for day one I'd start with a flat dumbbell press when you first start lifting any imbalances you have will feel more pronounced so a unilateral movement will help you recognize these and start ironing them out from day one it's also quicker to set up and probably safer than a barbell press at a time when you might not have a spotter and might not be great at judging what you're capable of we're then going to stay on the same bench and do some incline dumbbell rows it's a quick transition from the last exercise the incline will help emphasize the upper back and traps rather than the lats and it's an exercise that is pretty hard to get wrong in terms of technique next we'll move to a chest fly and we're going to use the PC deck machine for that you can watch this video if you want to know why I think that's one of if not the best chest fly movement but we're also choosing it because it's a quick and convenient transition into our next exercise the reverse pec deck this is going to hit our rear delts as well as any exercise could and that's a muscle group that I think is often overlooked and underrated when it comes to the overall aesthetic of a well-rounded physique at least in my opinion finally we'll finish up with some plain old dumbbell kills a solid exercise with no setup or equipment required other than the dumbbells that you use using so it's not something you're going to be sat around waiting for and that's your first Training Day it should be a quick workout you won't be in the gym forever but you're still going to get some really good return on investment for the time you do spend training day two is a straightforward leg day starting with your compound movement the leg press now there are many options here for leg press squat lunge movements but in terms of the time commitment and technique learning curve you're best starting off how most of us did with the humble leg press further down the line you can move to more free weight movements but right now you just simply don't need those to start building muscle and a lot of those do come with a much greater time commitment for one reason or another next we'll hit some seated leg curl for hamstrings this will give you quads a rest from all the work they did during the leg press so we can get more out of your next exercise the leg extension pretty much the only quad isolation exercise so this should feature somewhere in most programs if there's space for it next standing C phay you could use a Smith machine for these if you prefer but if you do use a step or a ramp if you can eventually you might want to include a seated car pH to but whilst we're keeping it simple with one or the other the straight leg should come first we'll finish up with some hyper extensions which can progress into weighted hyper extensions when you're ready again if we're talking time commitment fatigue and learning curve I'd say these are the best place to start for a beginner hip hinge movement day three we'll start with pull-ups if you can do multiple sets of five or more but that might be a stretch for most beginners so some assisted pull-ups would likely be your first exercise we' then go into our Vertical Press movement I'd use a seated Smith machine here but on a flat bench I really like this as a shoulder press as it has a similar bar path to your free bar overhead press but with the advantages of a Smith machine for Speed and stability which often means that you can press more weight it's also really good for pumping out some extra partial reps after you've hit failure on your final set if you are that way inclined then we're going to move to some straight arm pull Downs for our lat isolation movement these are one of very few lat isolation exercises but they're pretty much easier and all around better than the Alternatives then for our lateral Rays we'll use a machine if you have access to one I think this is the best lateral raise for everyone regardless of experience but beginners in particular can struggle with the technique on dumbbell lateral razes finally for a tricep isolation we'll do some overhead extensions with a rope no hunting around for dumbbells easy technique and simply more effective than the push down alternative so a few things to mention about this split we're alternating between muscle groups like this to reduce the fatigue that lingers from the first time you hit a muscle to the second you can swap biceps and triceps here if you want that's fairly irrelevant I've put biceps in the horizontal day because I think pull-ups work your biceps more than row but it's probably marginal feel free to do what you want we could swap around our first two exercises and therefore our next two if we wanted to prioritize hitting a particular muscle group first in the workout but because of how the exercises are grouped together it wouldn't actually make more much difference I've put the leg day in the middle so I could break up the two upper body days with as much space as possible while still having at least a day in between every session so why this over a typical Push Pull leg split splitting your upper body sessions into a horizontal and vertical rather than a push and pull is going to mean three things one better performance for each individual exercise because of less crossover fatigue you'll overhead press more after a pull-up than you would after a dumbbell press you'll grow more after a press than you would after a pull-up Etc second less muscle soreness which is something that will be at an all-time high when you're just starting out and it can be quite inconvenient this will come partly from the fact that you're effectively doing less work per muscle per session but also from number three increased frequency you see even though you hit biceps directly with your horizontal day you're still hitting them when you do pull-ups same for triceps same for Rear delts Front delts and some back muscles that are involved in both pull movements this means not only are they getting work to some extent more often but due to that they'll acclimate faster and experience less soreness or at least you'll get over that sess stage quicker now we could have run with this theme and split up our leg workout across multiple days and pretty much ended up with something that we'd call a full body split but because many of the leg muscles have much more distinct and unrelated actions I don't think you need to the maximum number of exercises any individual muscle group contributes to significantly in this leg day is two same as our other days now compare that to a typical push or pull day which could get to three or four and we're still kind of in keeping with that opposing muscle group theme when we think about a leg extension and a leg curl still a full body type split is a really good alternative if you're training 3 days a week and I'm not saying PPL splits are bad I'm just saying they're probably better when you training more often now I mentioned at the start that a beginner routine should allow for progression so I want to give some guidance on how you could adapt this routine over time one way would be to increase your sets to begin with I'd start with a very low number per exercise for most I'd say stick to three this is quite minimal but for complete beginners it's enough to make some good progress I'd work up to four sets per exercise and eventually to five sets for some exercises or possibly even for all of them if you have the time at that point you'll be hitting 10 sets per per workout for some muscles and for most people doing straight sets with normal rest periods that should be viewed as an upper limit that means the next step would be increasing the number of training days if you wanted to move from three to four training days actually wouldn't change the split at all I just do four days in a week and then keep rolling over into the following week so week one might look like this week two like this week three like this and so on I'd only change the split if and when you eventually move to 5 days at that point I'd add an upper day and another leg day so the split would look like this the leg day would look similar to the first but it's worth getting a bit of variation in there and the upper day could reflect your priorities but would generally look like a bit of a hybrid between your horizontal and vertical days another way to adapt this program is by changing some of the exercises although they're all pretty good exercises straight out of the gate some of them are chosen at least in part for their convenience because we're still thinking about adherence at that beginner stage but eventually you might actually want to spend longer in the gym so you can dedicate the time and energy to those exercises that take a bit more setup but are ultimately worth it in the long run I have quite a few videos talking about exercises and which I think should make up the core of a program so you can check out those in the description below the final thing to mention is tracking your lifts of course if the goal is to build muscle you should always be trying to get stronger in rep ranges that promote muscle growth so whenever you can complete all of your sets on the given weight increase it next time then stick on the new weight until you complete all of your sets and so on it might be a bit of an arduous task to track every single lift if you're a beginner so either just choose a few I would suggest these or you can use my app for which there is a free 7-Day trial in the description J Lenny is my hero [Music]

#Workout #Routine #Beginners #BUILD #MUSCLE #LOSE #FAT

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