My suggestion for beginner program

If you are just starting out and you have decided to give this system a go there are some very expensive experiences that i have had that will save you alot of time and hazle.

Its all up to you – and if you are going to the gym you have my undying respect.

My first beginner mistake was that i thought i could just go all in full body with no plan. Once the DOMS sets in the next day you will know why that is not a good idea. Also resistance training should always be backed up by a plan. Just doing a little of this and a little of that is okay – at least you are doing something – but it will not amount to visible results fast.

If you are looking at youtube you will find alot of videos marked “dont do this over 40” or “train full body over 40”. Forget about it – i dont have time to listen to a 25 year old influencer on youtube that has zero idea about how life over 40 is.

1. Start simple – do a push – pull – leg cycle light weight.
Push – Pull – Legs is very well described in literature – however the main thesis is that you train your push excersizes on one day and this includes chest, triceps, shoulders. Pull excersizes in day 2 this includes Biceps, lats, back. On the 3rd day you train legs. Do this cycle light weight and do it 2 days a week to begin with.

2. When you start in the gym after years and years of inactivity you need to expect the muscles to get sore. Dont worry by using them again (even though it hurts) you are actually reducing this reaction very much. It will be completely gone in a week or 2.

3. Never train on a empty stomach. I did that the first 4 months and it gave me zero results. I know what you are thinking. Training with an empty stomach must bring me results faster. This is WRONG – it does not – it stresses your body and it can reduce your metabolism. So eat something before gym, e.g 2 slices of toast with peanut butter and a fruit (apple or banana) will give you alot of energy for your workout.

LIGHT WEIGHT BABY … if you have ever followed bodybuilding back in the day you may remember Ronnie “the king” Coleman shouting this mantra just before doing a gazillion pounds of lateral chest raises.
Well he wasnt wrong.

If you do light weight excersizes at least for the first month or until you can feel that you can do more repetitions than when you started you are preparing your joints for what is to come. This is key to maintaining good lubricated joints during your workout.

I hope that i have given you a little help with this article if you are considering starting up in the gym – and if so throw a comment or a like below.