TRAINING PROGRAM - BEGINNERS

This training program consists of three types of training: endurance, hypertrophy and strength.

The program begins with endurance training, which serves as an introduction to the overall training regimen. Its primary objectives are to familiarize us with the training process, acclimate our bodies to the stresses involved, and reduce any inflammation as a response to resistance training. This type of training consists of auxiliary exercises that are easier, less heavy, with higher number of repetitions and shorter rest periods between sets. Endurance training lasts 2 weeks.

Hypertrophy training 1 follows endurance training and spans a duration of four weeks. This phase involves fundamental exercises that engage multiple muscle groups, with repetitions falling within the hypertrophy range (typically 8-12 repetitions), and slightly longer rest periods of about 60 seconds between sets. The primary objective of hypertrophy training is to stimulate muscle growth.

Strength training for beginners is relatively short, lasting just two weeks, and is characterized by a more ‘mild’ approach, with repetitions typically in the range of 6. In advanced stages of training, you may reduce repetitions to as low as 3, but for beginners, this is not necessary. The muscles and tendons in a beginners’ body are not strong enough which can cause an injury. If you’re a beginner I suggest that you don’t test maximum strength or strength at one maximum repetition. Be patient and give your body enough time to grow and adjust.

In the beginner’s strength phase, use only basic, heavy exercises such as squats and deadlifts, with repetitions in the range of 6-12, and with breaks between the sets of 120 seconds. It’s a classic low-volume, high-intensity workout.

Hypertrophy 2 comes after strength training and its objective is to refine and optimize the gains you’ve made during your strength training phase. Having established a solid foundation, you are now in the training phase, and during hypertrophy 2, you can reach your full potential for muscle growth within a four-week timeframe.

In hypertrophy 2, there are modifications to certain exercises compared to hypertrophy 1. For example, you will be doing the loom instead of the inclined bench, rowing in a forward bend instead of rowing on the lower wheel. The repetition range remains between 8 and 12, but there’s an increase in the rest periods between sets, typically at 90 seconds for most exercises.