Beginners Training Guide
Without progressive overload you won’t get results!
Lets keep this real simple!
When you’re new to training you can pretty much do anything and get stronger, you progress fast, (as long as you’re consistent that is). However once that FUN period is over and we’re not improving at the rate we once was, we must then adopt a real approach to training for you to achieve your goals, whether that be for general health or to get beach lean for your holiday.
Volume is the amount of work, reps, sets or hours of a movement or exercise you do in a workout, or the total amount during a training cycle.
Intensity is the level of effort you put into your volume.
If you train with high volume then you will need to train with less intensity, if you train with high intensity then you need to train with less volume. Train with high volume and intensity, then something will break in due time, usually your spirit first. For example; you would not train heavy squats (intense!) for 10 sets twice a week.
Sets & Reps
Always start with your bodyweight, if you can’t push, pull, jump or move too fast with your own body weight then you need to start there. (google or youtube: bodyweight exercises)
Reps are the number of time you perform a movement or exercise.
Sets are the number of cycles of reps you complete.
For example; you complete 10 reps of bodyweight squats, that would be 1 set of squats.
To gain strength, 3 – 6 reps
To gain muscle, 8 – 12 reps
To gain endurance, 12 – 100 reps, or for time!
- When we train we put the body under stress, the body adapts to the stress we put it under.
- Progressive overload is the gradual increase of the stress we put our body through.
We don’t improve without progressive overload, so to keep this very simple, if the goal is to lose 5lbs and lean up, we break our training down into a split we will achieve our goal. That could be to train 3 times a week.
1 Cardio Session, 1 Full Body Strength Session & 1 Circuit Session.
Each session you set a goal to improve on the last workout, for example:
(i) Strength Session – 5 sets of 5 squats with 40kg.
The goal is to increase the weight gradually over time.
You might complete 3 sets of 5 with 40kg and then 2 sets of 5 with 45kg. That would be progressive overload!
Whatever approach you decide to take regarding your cardio, ALWAYS have a plan and a goal in mind, much like progressive overload. The goal is to get fitter, faster or improve your endurance.
If you’re doing Sprints, the goal should be to decrease your rest time and increase your speed.
Example: 10 sprints at max effort for 15 seconds. 1 Minute rests, eventually you want to aim for 40 seconds rest whilst completing 10 sets of sprints.
Another example, treadmill for 20 minutes, you keep track on the distance you’ve covered in those 20 minutes and then your goal is to keep improving on the distance during that time.
It may seem all basic but you’d be surprised how many people turn up to the gym and actually DO NOT work hard enough. They’re simply just going through the motions and thatDOES NOT achieve results.
IMPORTANT FACT YOU MUST KNOW!
Progressive Overload is not always linear. Progress is never linear full stop! However you being consistent and reaching for your goals, that is what will essentially achieve progressive over load over time.
You’re not always stronger, faster or fitter every session.
Never give up and strive for progress no matter what!
For help with your training program then please get in touch, training plans are essential to achieve results. Do not waste time with your efforts, be efficient from day one!
P.S. – You can’t confuse a muscle, a muscle can only relax or contract, a muscle can only get bigger or smaller, stronger or weaker. Stick to your program and focus onPROGRESS