How to start gym workout How should a beginner start at the gym? How do I start training at the gym?

Progressive workout

Today we're going to be writing about progressive overload because it's such a critical component in building strength and muscle progressive overloading is all about doing a little bit more each time so whether that's lifting a little bit more weight or doing another rep we're really testing our body's capabilities by doing this slowly but surely and consistently over time we're going to get stronger as our body adapts to the ever-increasing demands without overload there is no adaptation in progress when we challenge our body it responds in turn several different ways by increasing neuromuscular coordination by increasing bone and muscle mass there is improvement in the connective tissue strength and there is increased lactic acid tolerance so you can see there's a host of benefits just by increasing the difficulty of your workouts over the weeks and months.

There are a lot of different ways that you can increase the challenge of a workout from day to day and week to week first off and most obvious would be increasing the weight i will talk a little bit later about how to do that but that's one of the most classic ones another way to increase the difficulty of a workout is to increase the number of reps that you do so say you did 10 reps of the exercise last time maybe you do 11 this time another great way to increase the difficulty of the workout is to increase the number of sets that you do so maybe you did three sets of ten push-ups last time maybe four sets of ten push-ups this time you can also increase the frequency of your workouts to make things more challenging.

So say you're working out twice a week on Monday and Thursday you can increase it to working out on Monday Wednesday and Friday.

This will give you more total work for the week and be a little tougher you can also look to decrease your rest time in between your sets so you'll have the same weight same reps but just the period of time you rest between sets will decrease this may be a good option for some based on your goals and your schedule for those of you progressing bodyweight exercises look to see if you can do a more difficult variation or a more difficult angle for that exercise it's a great way to make things more challenging and for any exercise.

You can also adjust the tempo at which you do that exercise so maybe slow down a little bit in part or all of the exercise you can even hold at the bottom or most difficult section of that exercise you know you're ready to increase the weight or intensity when you're able to do all the prescribed sets and reps for an exercise and you still feel like you can do a few more reps when you're just starting off you'll adapt quickly a lot of this adaptation comes from just increased coordination and comfort with the exercise that means that you'll be able to progressively overload much more frequently you might be increasing your difficulty between each workout or every single week it's important to understand that progressive overloading doesn't just increase upwards forever for example if you started benching 45 pounds and you increased 5 pounds every week you'd be benching over 500 pounds in less than two years that would be insane and that's not how this works after a while progress will go slower and slower you may even plateau and stay at the same intensity for several weeks or more and that's totally fine how long you stay on those plateaus is going to be dependent on a lot of factors your training your nutrition your recovery and even your age we recommend going up in small increments when adding weight to an exercise for barbell lifts five pounds or about two and a half kilos to each side of the bar is a pretty good rule of thumb that would mean a total increase of 10 pounds or about 5 kilos to the entire lift so you might go from benching 75 pounds to 85 pounds for some upper body lifts that might be too much of an increase for you if that's the case we recommend adding two and a half pounds or about one kilo to each side of the bar so that would make for an increase of five pounds or two kilos for the entire lift if even that is too much of an increase there's even smaller fractional plates that you can buy that will increase the weight by even smaller amounts for lower body lifts we might want to add a little bit more weight so you might want to add 10 pounds or about 5 kilos to each side of the bar that would make for an increase of 20 pounds or 10 kilos for the entire lift so you might go from dead lifting 135 pounds to deadlifting 155 pounds the biggest danger with progressive overloading is simply just pushing too hard and too fast before your body can properly adapt can you do handstand push-ups or a 315-pound deadlift sure there's nothing inherently dangerous with those exercises but i've seen a lot of people jump too far too fast and that's when they hurt themselves.

Start your training by doing it less than you think even perhaps lifting only the bar or even a broomstick when you do increase in weight do so in small increments there is no rush now do you always have to be progressively overloading always adding weight and reps and difficulty to your exercises and workouts no it's totally fine and just to hold steady where you're at you're still getting tons of great benefits just by moving around we made this video for those of you who had heard the term progressive overload but weren't quite sure what that meant as well as those people who had wanted to increase the difficulty of their workouts but just weren't quite sure how so there you have it in order to get strong and progress you need to progressively overload adding more weight to an exercise is one of the most common methods but remember we can increase difficulty in a number of different ways we can increase the reps increase the sets increase the frequency of our workouts during the week decrease our rest time we can pick a more difficult variation we can also play around with the tempo of the exercise slowing down part of the range of motion or even holding it just remember to make small changes it'll take time for your body to adjust and adapt and rushing it is just asking for trouble alright that's it for now everyone stay strong stay nerdy.

I think you should start with warmup like run on the treadmills for at least 20 minutes. Start with normal walk and then speed up and then slow walk than start run again and so on.

Picture: Triceps Workout one of the most popular workout in the gym

Treadmill walks and run is the best workout for you heart also. You have to more workout. So, you should not run and fast walk more than 20 minutes.

Then you should start some dynamic stretching. Start with hand movement, leg movement, hip movement, shoulder movement etc. and then you can take a stick and start workout like the picture below.

Picture: Basic Exercise with Sticks

After warmup you should do some abs workout like crunches, hanging leg raise with hand support and try to hang and up your knee and try to touch your abs.

Workout Tips:

Don't shy to ask your instructor and take an effective workout routine and ask questions when required.

After abs workout you should do some cycling to blood flow in your body and before heavy workout.

Before any heavy workout you should do some knee support pushup and then full pushup. Pushup may be a gear up for light to heavy workout.

Always remember, follow progressive workout means you have to increase the weight slowly for example start with 5 kg and then increase the weight 7.5 kg and then increase the weight 8 kg and so on. Similarly, decrease the weight sequentially and complete the full sets.

Remember that you have to complete the sets where one set equals to 10 to 12 repetitions. So, you have to complete at least 4 sets to get the good results.

How to start my Heavy workout:

Your warmup is done, your stretching is done, your pushup with full repetitions is done. So, I think you are ready for heavy exercise.

Step 1:

Drink little water like 4 spoons and go for heavy exercise.

Step 2:

Wear gym belt with medium tight to safe you lower back injury, wear gloves or ready your grips and then wear wrist support, better wear knee support.

Steps 3:

Do some lunges workout before going heavy squat; In the lunges workout you can take little weight pair dumbbells.

Step 4:

Start barbell squat with 5 kg barbell plate in both sides of barbell bar. Don't seat full and seat like a chair seating during squat. Increase the weights as per your capacity and try to squat and try to complete the sets. If you think it is heavy, then drop your weights and complete the sets to fulfill your goal. So, you did your quadrics muscles which is upper top position of the legs.

Workout best Tips hidden secrets:

Look at the mirror during exercise and target your muscles is working properly or not and look at the bodybuilder to get benefit and try to get some free advice from him or her.
Use body spray or powder before start workout. So, your friends will come close to you.
Suppose you have one machine, but the problem is you are three people want the same machine, in that case control yourself and wait until finish of your other friend, don't start fighting with others.
You have to take rest for at least 1 minute after one complete set.
You should drink little bit water during workout like bicep workout done and use you towel to clean your sweating and then drink little bit water and rest for at least one minutes and go for triceps exercise or shoulder exercise.
You must use separate towel better 2 one for floor and another for face and body cleaning.
Music is a nice gym motivation. So, you can use your headphone to listen your nice music collection which you like best.
Try to learn from gym members who are especially senior. Always smile face.

Step 5:

You should do some hamstring legs workout by gym machine because your mission is to complete the sets and reps. Leg muscles are the bigger muscle groups in human body.

Step 6:

You can do some calf exercise by using gym machine to compete your leg exercise just after leg press.

Our body weights depend on our legs. So, lower body parts exercise means legs workout is very important.

Gym Tips:

You cannot complete your all body part workout in a same date. So, you should divide your workout schedule. For example, you can do upper body workout in a single day. Choose another day for lower body workout and choose a specific day for your abs and back.

You should do abs workout before cardio like treadmills, cycling, cross treadmill etc.

Some experts said that cardio is the last part of the gym to get good result and fast weight loss, or fat lose whatsoever you say.

Step 7:

Now we should come to the next step which is back workout and start with cable row by using Lat pull down machine and then you can do some Lat pull down. I am choosing cable row to ready my back for back exercise and try to squeeze your back muscle.

After Lat pull down the best workout is chin up, but it is difficult to do for someone. So, they can choose assisted chin-up and triceps dips. Assisted chin-up will support you to do chin-up to improve your back muscles.

Pre-cautions:

Don't start the chin-up workout suddenly without any preparation by watching other experts without any preparation. If your body weight is heavy then sudden chin-up exercise is causes shoulder injury. At first you have to hand any where and try to carry your full body weights. Then step by step you can start with assisted chin-up machines to get supports.

I am writing the gym workout steps, but you cannot compete all the gym workout steps in a single day.

So, you divide your workout session as per your interest. For example, you have more interest about Bicep Workout and then Triceps workout because those muscles groups are small but visible in front of you.

Most of the young people are doing reverse like start with bicep and triceps and most of them interest about chest and shoulder workout which are also good ways just after push up exercise.

You can do the same no problem. I am just writing step according to rule but most of seniors and juniors also do not follow the routine and they do whatever they like best. They are actually not professional bodybuilder and they come just for fun and cure from diseases and show off.

Step 7:

You can do more back workout like T-Bar Row, Standing cable pull down, hyper extension by roman chair, Barbell or dumbbells' Bent over row, deadlift, face pull, kettle bell swing which are also more effective back exercise. You can see whenever you do back workout your bicep, shoulders will be involved. So, your bicep workout half done. To remember gym workout follow me and you have to open this link everyday during workout like workout apps.

Best gym tips ever:

When you do deadlift or bent over row then follow the steps and you must wear gym belt and wrist support and better grips or gloves to go for the safe side.

Now it is the time to drink little bit water. If you want to grow muscle faster, then you can try best branded proteins power for pre or post work out and try to avoid supplements.

I found some accident occurs during charring heavy dumbbells. So, as a beginner you should start with machine support all types of workouts like chest, shoulder, cable chest fly, pictorial fly machine workout.

I know you are not agreeing with me because you are used to heavy dumbbells. And some bodybuilders think that by using dumbbells' is more flexible than machine workout.

As a professional or normal bodybuilder, you must use heavy dumbbells' as per your capacity or daily habits after using light weight which is called progressive workout, but I just say don't slip it causes major injury during pull over or bench press or triceps workout period.

Important gym workout tips:

Change your target muscles every day for example one day for back and other day for leg. You should not do the same exercise everyday. However, if you want to improve the target muscles then you can do the same workout everyday for example chest workout.

Step 8:

You should start upper body workout after lower body workout.