Working OutFor Beginners:
Bruce Strebinger
Part One
When it comes to fitness
Now is always the best
time to begin.
There's no shortage of three-
month programs for getting
into shape.
But all it takes is
ONE MONTH
To get over the proverbial hump
where so many give up
Here's the best way to get
through that first month
You'll begin with a full body
training split.
This means you'll train all
major body parts each
workout.
Performing just
ONE exercise
per body part
per each session
Rest is very important
It allows your body to recover
One great approach
is to train
MONDAY
WEDNESDAY
and
FRIDAY
(With the weekends for rest)
Week one exercises are a
collection of basic moves
That are also used by
advanced lifters
Start off with free-weight
movements
These are needed to master
long-term gains in muscle size
and strength
Perform THREE sets of each
workout
For a total of NINE sets for
each body part
Now we change it up
by training different body
parts
on different days
With a two-day training split
For a total of FOUR days a week
The Split includes
TWO upper body days
(Mon. and Thurs.)
and
TWO lower body days
(Tues. and Fri.)
With Wednesday and the
Weekend being your recovery
days
You will use several exercises in
week two
But a move is added each body
part routine
Again, you'll employ the reverse
pyramid scheme of reps
Though this time you'll go
slightly higher in reps on your
THIRD set of each exercise
These sets will help you
increase muscular endurance
AND
Provide a solid foundation on
which to build size and
strength moving forward
That's it for the first two
weeks of the program!
Check out Working out for
Beginners: Part Two
for the rest