What Men Should Avoid To Achieve The Best Workout Plan

The best feeling is when you get to work hard and get a reward for your efforts simply because you deserve it. It’s therefore very important to follow the right direction during your workout routine. The best workout program is one which never wears off your smile; you enjoy every bit of it.  It takes confidence and determination to achieve the best results. The following are the key things men should evade during a workout program;

Avoid ignoring your body

The worst you can do is to disdain your body when working out. It’s the only way you get to know if the workout is too much to handle or not. Your body could feel off when you really need rest probably because you didn’t sleep well last night. Paying attention to your body helps avoid health risks such as injury. Any incorrect arching and abnormal pains can hence be detected early enough and the necessary precautions taken. You should focus on your breathing to improve your performance. This doesn’t mean avoiding exercises that challenge you. At the end of the day these exercises make your body stronger and more balanced with fewer injuries.

Never skip workout sessions

The best workout programs are the ones planned and followed to the latter. You should be the one to set out your routine and ensure you stick to it. Aligning your routine to your current physical conditions is one way to guarantee you’ll not skip any session. Neglecting some reps and weights takes you longer to get good results and chips away any improvements made. You definitely won’t like the results when you miss workouts; your progress fades away very fast. Endurance is the key.

Refrain from skipping your warm up

We all need an extra push when working out; whether you’re this new skinny guy at the gym or the elephantine gymaholic. Warming up prepares your muscles for vigorous exercises. Skipping your warm up can delay your progress and make you prone to injuries. You need to increase your performance during any workout exercise and warm ups will give you exactly that. Stretching as often as you can helps keep your muscles flexible and above all assists you to recover. The best workout plans are the ones you can stick to and still make progress. Taking care of your body assures better results, therefore never overwhelm yourself.

Avoid focusing on one body part

Incorporating a total body workout plan in your schedule is equally important. You can’t afford having strength imbalances in your body. The more you knuckle down on one part of your body the more you’re in jeopardy of getting injured. If your main focus is on one body part ensure you inform your trainer to advise you accordingly how to go about it. Beneficial workout plans do not concentrate on parts of your body but the entire body.

Avoid overworking 

It’s substantial to embark on what you can handle. Else you’ll always find yourself exhausted or else performing very poorly. You should start off by trying out the various equipments to identify which among them you enjoy using. No one can stand using something that is not fun for a month of Sundays. We are all different; some can work out for 2 hours without resting while others can’t stand 30 minutes. Whichever the case, doing too much at a go is the major cause of injury among other issues. Beginners often start at a very slow pace but time improves your skills. Pushing yourself harder doesn’t guarantee better results; it’s actually the worst plan.

The Best Exercise Programs For Beginners

There are certain guidelines that work best for nearly all beginners. Any exercise programs for beginners have to follow these guidelines; higher frequency, full body split, low volume, a little exercise, basic compound exercise no advanced techniques and much focus on consistence in progress. Here is a complete 4 weeks gym program for beginners.

Week One – Whole in One

In the first week, it’s about full body training split, where you have to train all the major parts of the body in every workout. Train for three days only out of the first week as you will need to perform only one exercise for each body part in every session. You need a resting day for the body to recuperate. Monday, Wednesday, and Friday will be good days for training leaving Saturday and Sunday as days of resting. 

Week Two – Split Decision

Note, you are just a week old in this program, however you start training various parts of the body in different days but ensure a 2-days training split. The whole body have to be trained in two days unlike one in week one. This time, four days of training out of the whole week and the split is 2-days (Monday/Thursday) for upper body and 2-days (Tuesday/Friday) for lower body with each part of the body trained twice. The remaining days are for body recovery. 

Week Three – Three on Three

The program is now stepped up into 3-day workout split; you train all the pushing body parts like shoulders, chest and triceps. On the first day, work out the pulling part of the body such as back and biceps. On the second day, hit the lower body on parts like glutes, calves and hamstring and like week two, work each part of the body twice so you will be at the gym for six days and rest on Sunday. 

Week Four – Turning Up the Volume

In this week, you train for four days only in a way that works each part of the body just once. You train fewer lower body parts like 2-3 a week giving ample attention to the muscle group, thus allowing you to train with higher volume. Triceps and chest paired like back and biceps and quads with hamstring. Shoulders are worked out on their own while calves and abs are alternated. No new exercise is introduced in this week, so you only have to get serious on the already learnt exercise programs for beginners. And now, you are not a beginner. 

Gym Workout Schedule For Beginners

If you are looking forward to packing some serious mass & carves on the abs, there is need to have some realistic goals. No matter how good your gym workout for beginners is, it is important to avoid expecting some overnight miracles. However, the good news is that you will need to learn the right form as well as the basic safety rules to ensure that you do not get injured later as you start to push some heavier weights.

Training

When working put as a beginner, it is advisable to ensure that you train more frequently as compared to the intermediate as well as advanced trainers. This is because as you gain more experience, it will be possible for you to push the muscles harder and cause some damage that can take longer to recover. The beginners will usually become sore but they will bounce back as the muscular damage will not be very severe.

In case you are flinching as a result of the word damage, you need not to worry. As a bodybuilder, getting some little muscle damage will do you no harm as this will serve to nudge the body to not only recover but to also overcompensate as a preparation for the future workouts. In fact bodybuilding involves making a single step forward and another one backwards . This is the reason why sleep and rest are quite important as this is the time that the body engage in the steps forward.

Therefore, rather than training each of your group of muscles once in a week, it is advisable to begin with a schedule for twice in a week. This is on top of the fact that you can split your body into 2 separate days. During the first day, you can workout the upper body with the exception of the abs. On the second day, you can workout the power body. Since the goal is to train each of your muscles twice in a day, it means that you can do day 1 & 2 on Monday & Tuesday, for instance.

You can again workout on day 1 & 2 on Friday and Saturday and leave the rest of the days for relaxation and rest. For the following week, you should begin with the Monday-version of your first day. Do not forget to include water as part of your workout. In case you get dehydrated, this will affect your ability to function in the right way.

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