Full Body Workout For Beginners – Start Resistance Training Now – Free Beginner Workout Routine

Full Body Workout For Beginners – Start Resistance Training Now – Free Beginner Workout Routine


Whenever I talk to people about my Dutch book “The Flexible Diet and Resistance Training”, I have to explain why resistance training
is a must for efficient fat burning, not so much during the workouts, but due to building more metabolic active tissue. Most people understand this, but do not know how to start. That’s why many ask me for a practical beginner’s workout routine. Welcome to my channel! Who’s dr.Fox? The Lifting Dermatologist … In my book, you can learn all about how to
set up your personal workout routine, considering repetitions, the most efficient rep ranges,
sets, periodization, deloads, and so on. But the average beginner soon thinks of this as way too complicated. And actually it is. Here, a practical, well thought-out workout routine, made by a lifter with lots of experience, comes in very handy. As a warm-up 5 to 10 minutes of light cardio are usually enough, to get the blood flowing. Next, as a beginner, you should follow a full body workout routine, hitting each muscle group with 1 simple basic exercise, preferably a big compound movement, stimulating a lot of muscles at the same time. As a beginner you should never exaggerate, in the training frequency, the number of exercises, the weight on the bar. Focus on learning and performing the movement technically correct, before using extra weight later on. If needed, ask advise from someone in your gym. Choose the most simple exercises, that don’t need sophisticated machines or material, that usually isolate the muscles way too much for a beginner. Do not train in the lower rep ranges (less
than 6 repetitions, since that demands the usage of more weight, which in people with not a lot of technique and experience will only lead to injury). On the other hand, do not go over 15 to 20
repetitions, because then you will be using not enough weight to stimulate muscle growth, you will only train your endurance. I will now provide you with a workout routine, which you can perform 3 times a week. A higher frequency is not necessary, and even not desirable, because this will interfere with recovery. And yes, this can be 3 times the same workout, because in the beginning repetition is key to learn the technique properly. You can always introduce new exercises later on. Warm-up: 5 to 10 minutes of light cardio Front delts: Here you have to learn the first important compound exercise, the Standing Barbell Press Start with 3 sets of 8 repetitions, with a light weight. Once you can do this easily, you take more weight. This is called progressive overload, within
the same rep range. So do not start to perform more reps with
the same weight. Back-Vertical Pull:
If you can perform 5 pull-ups, try 3 sets of 5, and gradually work up to 3 sets of 8. If you can do this, you can overload by adding weight to a belt. If you can not perform any pull-ups, you can learn this movement by doing cable pull downs, with a lighter weight, 3 sets of 8, and gradually up the resistance. Chest: we start with the most basic exercise, the Flat Barbell Bench Press: 3 sets of 8 reps. Back-Horizontal Pull: here we can choose from
a wide variety of exercises, but preferably we choose something simple and efficient to
start with. The One-arm Dumbbell Rows are ideal for this. Alternate the left and right arm, performing
3 sets of 10 to 12 repetitions. Side and rear delts: Dumbbell Lateral Raises
and Dumbbell Bent-over Raises are great exercises. Perform 3 sets of 10 to 12 repetitions of
each exercise. Legs: Concerning training the legs, I propose
you start with one very basic compound exercise, that stimulates almost all the muscles of
the legs, that is Squats. Technically difficult to learn. So start with the advise and help of someone
next to you in the gym, a very light weight on the bar, or sometimes even just the bar,
and perform 3 sets of 8. If this exercise is too difficult to perform
for you, Leg Presses on a specialized machine, are a good alternative, although this exercise
isolates the quadriceps more than the squats, stimulating the other muscles of the legs
a bit less. As a beginner, you don’t have to worry about
exercises for the calves and other more specific leg muscles. That is for later. Same goes for the traps, and forearms. These get more than enough stimulation from
the other exercises you already perform in this routine. And the same goes for the biceps and triceps. You do not have to perform any isoltation
exercises for these, since the biceps are already worked with the pull-ups, and the triceps
are worked with the shoulder press and bench press. We try to keep it as short, simple and efficient
as possible. 2 more things. For the lower back and backside muscles of
your legs: deadlifts. Just like the squats, difficult to learn,
but a very important basic compound exercise, that stimulates a lot of muscles at once. Again start with a very light weight on the
bar, an experienced partner next to you in the gym, and perform 3 sets of 10. Abs: a lot of mistakes are made training the
abs, not so much technically, but on the number of sets and reps performed. Most beginners perform way too much repetitions,
without really using enough resistance. Better to perform 3 sets of 12 to 15 repetitions
weighted, than 5 sets of 20 without much resistance. Ab exercises that can easily be overloaded
are for example weighted crunches, with a plate on the chest or in the hands. I hope that you don’t think of this as too
overwhelming as a beginner, and that you are motivated to give this efficient routine a
try. As a beginner you will notice muscle growth
very rapidly, together with the augmented fat burning effects. Success!

48 thoughts on “Full Body Workout For Beginners – Start Resistance Training Now – Free Beginner Workout Routine

  1. I am definitely saving this to my workout playlist. I need to start lifting and I just keep getting so discouraged. I do a lot of planking and resistance training but I never seem to be able to motivate myself to get serious.

  2. Great advice. I've seen loads of lads and lasses trying to lift weights way too heavy for them and they end up with injuries because they have incorrect posture and form.

  3. I love how colorful your bar is๐Ÿ˜‚itโ€™s so decked out

    Thereโ€™s no way you only work out 3 times a week๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

    You can almost bench as much as me๐Ÿ˜Ž

    I despise lateral raises with a passion

    Really cool workout plan!

  4. Great advice my friend! Iโ€™m studying for my NASM CPT exam and I am learning a lot about what you are saying here. ๐Ÿ™‚

  5. Thanks for the routine. Best training video ever. I subscribed your channel. Hopeyou support me back. Stay connected for ever

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