FIVE PIECES OF ADVICE FOR BEGINNERS

Do you have the persistent feeling that most articles about training and diet are aimed at those who "have known the ropes for ages"? That nobody writes for you, who are just starting out with exercise? The lines that follow will put you right. We do think about beginners. And we won't stop at the well-meant advice to hire an experienced trainer and train with them. Try counting how many times you've already heard or read that! No wonder this recommendation can raise your blood pressure. We're not distancing ourselves from it. A trainer's supervision is valuable and in many respects irreplaceable. But even if they help you put together a session, practise correct technique and understand the rules of eating, they won't be with you 24/7 and, above all — they won't think for you. The mindset and its cooperation with the activated muscle are, meanwhile, absolutely key to achieving good training results. So what should every beginner know? 1. BEGINNER TRAINING CAN'T BE SKIPPED You wouldn't ski straight down a black run either, so why think you can come into the gym and copy Ronnie Coleman's training programme? As a beginner you have your duties; you should: work the whole body in a single session two or three times a week; devote enough attention to practising the correct technique of the exercises; concentrate on the area being loaded while exercising; put correct execution before the size of the load; leave your ego in the changing room. 2. ALL MUSCLES NEED WORKING Nobody denies that what you mainly want is huge biceps and a well-built chest. But a great physique stands above all on the balanced development of all areas. You surely don't want to look like a botched caricature of yourself! What matters is growth in volume across the whole body, with emphasis on the large muscle groups (legs, back, chest). From that three basic exercises clearly follow – the pillars of training for beginners – squats, pull-ups and the bench press. Basic exercises activate a whole range…