4/2/2023 0 Comments Workout goalchart for beginers![]() ![]() Either find a 10 kg bar (or 22 lb) or use a pair of light dumbbells until you build enough strength and technique to use the standard bar. As a woman, you might need to go even lighter.Add a few kilos to the bar if it seems too light. For a man, an empty standard barbell weighing 20 kg (or 45 lb) is often a good starting point.This is necessary for optimal technique learning and will put you on the path to making good gains later on. You shouldn’t be anywhere near failure in these sets, and you should have total control over the bar. The goal is to find a weight with which you can easily do three sets of ten reps. Your very first workout is all about trying the exercise out and establishing a starting point. ![]() You will take a step forward in weights or repetitions (reps) every workout. Temper yourself for the first few weeks of light training, and you will have a much easier time getting the technique right. I know you’re eager, but things will get heavy really fast. About twice a week is a good mark for quick improvements in strength and technique while still keeping the risk of overuse injury low. Getting a good start in your bench press training is all about learning and practicing the technique while getting your muscles, joints, and connective tissues accustomed to the load. This is not a bad program for the beginner, and quite similar to what I’m going to suggest that you do. They started with a light weight and increased it as they got stronger. Their program was simple: three times per week, they bench pressed three sets of ten repetitions. Seven untrained male beginners increased their bench press 1RM by 52% in 24 weeks on a simple but effective program. ![]()
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