Maximize Your Workouts: Achieve the Body You Have Always Wanted by Implementing the Fitness and Diet Secrets that All Top Trainers Live by by Dylan Metala & Ryan Herda

Author:Dylan Metala & Ryan Herda [Metala, Dylan]
Language: eng
Format: azw3
Published: 2021-05-10T16:00:00+00:00

One of the first questions many people have when they start working out is how they should split up their workout. It’s natural to feel overwhelmed with all the different options. How many days a week do I work out? How many rest days? Should I split the muscles in large groups, or do many days targeting individual muscles?

With so much uncertainty and so many options, one of the mistakes people make is to look up a professional weightlifter and just adopt their workout. I can understand the thinking: if I want to look like them, I’ll train like them! However, they look and train like they do because they are professionals, and they have spent years building up their workout routine and their body. As a beginner, you should not follow a professional’s routine, you should start off slowly. It is important to get your muscles used to the movement, and it is important to give your body time to build itself slowly and steadily. Without the foundation, you will never see the progress you want and may quit out of frustration.

When you are starting out, your focus should be on achieving the correct form and mastering your muscular coordination (Aceto, 2003). Both are required for continual growth. A beginner might be able to perfect their form, but if their muscle coordination is lacking, they will not be able to execute the movement when they start working with heavier weights.

You should also use this period of your training to master your mind-to-muscle connection. Because you are training with lower weights and with less intensity than you will later on, it is the ideal time to fully focus on feeling your muscles when you work out. As you progressively add more weights, it becomes harder to focus on the muscle you are working, as you are only able to focus on pushing the weight and finishing the rep. But if you have already mastered your mind-to-muscle connection as a beginner, you will naturally focus on feeling your muscle because you have made it a habit. The more time you give yourself in the beginning to solidify your base, the better you will progress in the future. You will be able to build the body and strength you have always wanted, it just takes time.

So, what is the ideal workout split for beginners? When you start, you should be aiming to train 3 days a week. For each of the three workouts, you will focus on two different body parts. For those two body parts, you will perform two exercises each. This allows you to have a rest day in between each workout. So, you would work out one day, take off the next, workout the day after that, and so on. This allows your body to get used to the movements and the weights, without overloading it. Remember: The rest days are an important part of this schedule.

There are two different ways to split the muscle groups you would work in each day.

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