We have spoken repeatedly about the importance of a well structured workout, which helps us to achieve our goals. To avoid injury, lack of progress or stagnation, today we will include in our blog a few lines about possible errors in the structure of our training. First of all, I want to affirm that, although we are amateur athletes, it is important to have clear objectives of training though our goal is to surpass ourselves and enjoy. You cannot train like a person who aims to run a half marathon in the same way as someone who is looking for competing in powerlifting.
Adapt training and life level athlete.
There is a clear difference between a professional athlete and an amateur one.- Basically the first lives sport, or at least tries, and has an obligation to train a fairly high number of weekly hours, while the second makes exercise usually as a hobby and with the principal objective of enjoying during free time and overcoming every day. But after all, we are all athletes and, to keep our motivation, it is very important to set our own targets in a short, medium and long-term, because that will help us keep our exercise routine and enjoy much more our workouts every day.
Being clear about our objectives, focusing mainly on the strength or aesthetics, we focus our training for the main purpose of generating muscular hypertrophy or increase our strength: they are related objectives, but have their differences.
Now, if we have just initiated into the world of weights and we have never touched a dumbbell, our way of training will be very different from an experienced athlete. We usually make the mistake of “copying” routines that can be found on the network and these are probably too high training volume and intensity, unsuitable if we start training at the gym. If we are beginners, the main issue is to learn the moves. When we start going to the gym, we make the mistake of trying to make workouts bodybuilders or athletes experienced strength, and this can produce what is known as overtraining and even injure us.
So if we are beginners, the best we can do is to try to learn and improve every week each of the movements we make in our workouts. It is important to manage good weight, but more importantly at the beginning is to learn the technique correctly, because when we start, it is the best time to learn the moves. Now we have spoken on performing bench press technique, dead lifts, squats among other exercises correctly. We must not forget that the most important exercises that should cover more than 80% of our routines are multi-joint.
Another sin that we often commit when we are beginners, is attempting multitude of joint exercises that will help us to have a high level of stiffness, but that did not help to move towards our goal.
Routines, high intensity and high volume
When we start going to the gym, the trainer provides us with the typical Weider routine or a routine divided into muscle groups, whereby one or two muscles work per day in a range of 12 to 15 repetitions generally.
These routines are a completely valid option, but only for people with some experience in the gym, because too often, this damages the central nervous system and can cause overtraining and even the appearance of injuries.
We have sometimes spoken about torso and leg-body routines or full body routines. They are usually a good choice for everyone, but especially beginners couple as they have a good periodization, and sessions allow much faster later retrieval.
When we start going to the gym, it is important to focus our routines to optimize our strength, and we will leave quite a null base. So my recommendation is that if you begin now, train following a structure that allows you to increase your strength gradually, choosing the intensity of each workout and the frequency suitable for your daily life.
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