Hello guys, so what is holding you back? One of things might be lack of knowledge or too many knowledge and not knowing simply where to begin from, laziness, no motivation, believing its a chore, wasting time which could be used for something otherwise. So no worries i got you, ill show you by simple steps how to begin your super saiyan transformation today!
➡ Change your mindset
–you are capable of great things, they are just waiting for you to discover them
–gym will help you in other areas of your life, its all interconnected
–believe, trust and dream, but stay humble
–setbacks are here for you to grow
—listen to positive, helpful thoughts
–surround yourself with same minded people
➡ What to bring, which gym to choose?
Simple shoes, preferably with straight outsole
Towel or two if u plan to shower
Minimum of 1L of water
Pick a gym which will make you feel good, but dont overthink it
Squat rack is important
(some gyms still miss it)
Good range of free weights
➡ BASICS TO LEARN:
-Start slow and easy, pick lighter weight, learn the movements first, correct breathing and concetration of what you do
-Keep your core tight whenever you do excercises
-Take bigger breaths in and as you breath out tighten your core even more
-You breath out against resistance which means whenever you push to move something
or pull to bring something closer to you
-Breath in whenever you lower the weight, release, but remember to engage your core
-Static stretch inbetween sets
-Warm up, search for it on internet, there are many videos and i think you need to find one which will suit you. I for myself do Tai Chi warm up from head to toe https://youtu.be/7D7qAQ720x8?t=16m46s starts at 16:46. It warms up all necessary parts which you will use in your workouts and it takes 5minutes max and is enough when done properly.
Also before i do exercises with “real” weight i start with lightest one just to get into the movement.
So here we go, lets get started, you will workout three days at week, with one day of rest inbetween (not counting weekend).
**Chest + Biceps + Abs.
Start simply, 3 sets of 15 (3×15) repetition per set with 1 minute to 1,30 pause.
Recommending to start only with straight bar (20kg)
Next week you can add 2,5kg on each side, and progress like that, maybe you will
do less reps, but keep adding each week, until you can do 8reps 3 times. If you will find
1,25 plates at your gym, use those later on.
*Incline Dumbbell Press
Same principle applies, next week use 6kg.
*Incline Dumbbell Flyes
Depends, peck deck is fairly easy and you can play with it.
You dont really need to go heavy, but instead getting good stretch and contraction
when the hands are together, so experiment later on.
How to stretch Chest https://www.youtube.com/watch?v=SV7l1sfEmO0 do this inbetween sets.
If you are totall beginner, go for more reps, lower weigt, because biceps
are going to be really sore for 2-3 days if you try to push yourself here early.
Use just straight bar, no weight, do 10 repetitions with long one
or 15 reps with shorter, add 2,5kgs on each side.
Again, stick with the lower weight to get used to it.
How to stretch your biceps https://www.youtube.com/watch?v=_e1hQUxTAHc after every set.
Watch this first https://www.youtube.com/watch?v=9_TsNeX2IXo
Hanging knee rises https://www.youtube.com/watch?v=7qPYYw3lPSA
Sit ups (have a good form!) https://www.youtube.com/watch?v=y5BpvYGyVb0
Crunches (first one from the vid) https://www.youtube.com/watch?v=5ER5Of4MOPI
Medicine Ball (or plate of weight) side twists https://www.youtube.com/watch?v=hRIdAjDs08Q
(careful here if you have spine injury like scoliosis, dont do it!)
You will do each of ab excercise one after another is one set! of 15 repetitions each!
then rest 2 minutes and do it again for a final round. (Abs are very strong muscles
and can withstand a lot, even for beginners) Abs are the same for each workout,
you can add speed (with good concentration) repetitions and weight or another excercises
if it will feel easy overtime, but do them!
If you do them properly and fast enough it is kind of replacement, or the bonus
for the cardio, because after those two supersets you will really sweat…
How to stretch Abs https://www.youtube.com/watch?v=D-RW-8lqtnw
Do this after finishing 2 rounds or inbetween.
**Back + Triceps + Abs.
Learn to do them properly with perfect form, its one of the greatest excercises.
I highly recommend to watch this and learn every bit of information from this video https://www.youtube.com/watch?v=hCDzSR6bW10
Its easier than it seems, you just need to learn the movement.
Start only with straight bar, maybe add 5-10 kg on each side, learn perfect form first,
watch yourself in the mirror from different angles. Next week you will add 2,5kg on
each side until you reach 100kg, from there on add only 1,25kg on each side each week.
I really advise to try this out, he is really great coach and knows what he is talking about
Again, learn the fundamentals, do 3x15x5kg
*Assisted Pull-Up Machine
Here it depends on your weight, if you weight 70kg you will do 35kg on the machine,
machine works like counter weight to yours. So you will lift 35kg.
3x12x50-75% of your weight
How to stretch lats https://www.youtube.com/watch?v=6V5tSn9oEJg
*Seated Cable Row
3x15x10kg is a good start
How to stretch rhomboids https://www.youtube.com/watch?v=ca5j-33Bn6c
*Assisted Pull-Up Machine – for triceps https://youtu.be/8zFcJWD9Y_E?t=1m5s
3x12x50-75% of counter weigt
Again this is harder to master but pays of later on, each week add 2,5 at the beginning and 1,25kg on each side later on. Depends on you.
How to stretch triceps https://www.youtube.com/watch?v=7a1XqHpsVF0
**ABS as above
Again, learn them to do properly with great form, pays of later on!
You can start with shorter bar for 3×15 just to get the feeling of
the weight on your shoulders and progress from there to the longer bar
adding each week 2,5kg on each side and 1,25kg later on.
*Seated Leg Press https://www.youtube.com/watch?v=IZxyjW7MPJQ
You can do this excercise before squats for getting some blood in your legs
and prewarm stretch those muscles, you will squat easier.
3x15x10-20kg maybe even more, but learn good form first.
*Seated Leg Curl https://www.youtube.com/watch?v=ELOCsoDSmrg
If you have trouble with squats and leg press, you can start with this excercise
to strenghten your legs first before you feel comfortable.
3x15x5-10kg go slower here contract those muscles, feel the burn, its easy weight.
Quad stretch https://www.youtube.com/watch?v=2hKbghN2fUE
*Prone Leg Curl https://www.youtube.com/watch?v=1Tq3QdYUuHs
Hamstrings stretch https://www.youtube.com/watch?v=u1sfPfsESDQ
*Dumbbell Shoulder Press https://www.youtube.com/watch?v=qEwKCR5JCog
Do not forget to add weight each week as explained in prevous exercises.
Stretch for all thre heads of the shoulder https://www.youtube.com/watch?v=KBLsNbolr_c
*Dumbbell lateral raises https://www.youtube.com/watch?v=FeJP4E4Z-PY
Go from 5kg 5 reps to 4kg 5 reps and 3kg 5 reps in one session (drop set)
3×5/5/5×5/4/3 Remember to slow the weight down from upper position. Control
it as you were robot.
*Seated Rear Delt Machine https://www.youtube.com/watch?v=93hN6wbjmK0
Try to really isolate that little muscle, feel it, bring your attention to it, if you do it
correctly you will know
*Abs as above
It is really not that hard as it seems, repetition is mother of learning.
When you follow this guide you should definetely see results and have general understanding of how to progress and of what to focus next, i highly recommend doing this for three months, no rush, get used to equipment, new surroundings, different kind of people which are not different at all, its just seems so. Dont be scared to ask for help as many will gladly help you. Gym should be kind of escape from the outer world, focus on what you do, keep your phone in the flight mode, listen to music, have a stopwatch and you can write your lifted weights there as you progress. Generaly do not get distracted. You will feel much better afterwards whedssan you focus. Good luck!
Oleg Babiy – Czech Republic – Instagram ➡ olegh_babiy
Ambassador for Fitness Mentor Online