RUTINA PARA PRINCIPIANTES GYM | PROGRESA CON POCO MATERIAL DESDE EL PRIMER DIA

RUTINA PARA PRINCIPIANTES GYM | PROGRESA CON POCO MATERIAL DESDE EL PRIMER DIA


Normally,when we want to start in the gym lifestyle there are plenty of doubts.We don’t know how to train, we don’t know how to feed us,and if we add to that the lack of means that usually there is, then as a result we don’t progress. I’ve realized after reading your messages that normally always there is something in common, and it’s that although “this or that” exercise can’t be trained in the gym,at least all of you guys own a 10kg dumbbells. In this video,what I want to do is to show you a specific progression, and a very appropriate routine,using only the 10kg dumbbells, that almost all of you have, Why? Because I’ve realized that the most of the times we don’t know how to progress using just this equipment,and well, my objective is make us really progress using such equipment, and also prepare us for a following phase,a phase which is really going to be productive and which will make us put lots of intensity,which is our phase at the gym. I’ve proposed a routine which can be trained 3 and 5 days a week, the fact of training 3 or 5 days a week will mainly depend on our sensations, it means that if we start training 3 days but little by little we see that we can train even more days then increase the training days, train 4 or 5 days without a problem. The 3 day allocation will be the next: A,(then) rest day, B,rest day,A if we train for four days the allocation would be:AB rest day,AB,and if we train for 5 days,the allocation would be: AB, rest day AB,rest day, A, and the following week,to balance out the musculature it would be the opposite: BA,rest,BA,rest,B. I’ve splitted the routine in two days: On the one hand Day A and on the other hand Day B, this way it’s quite graphic and you can perfectly understand it. In the day A,we would start doing weighted push ups, that is push ups adding a weight on our back, you can see in this video, which theme is the bench press because it’s very similar and with lots of transfer,so you understand it and consequently apply it. Secondly we’ll do dumbbell row and it’s very important for you to understand that we have more strength than kilos to lift or the opposite. If we are not very strong usually we can train a two handed row, but if on the contrary, we have more strength than the amount of kg to lift then we’ll have to load all the weight in a dumbbell and do the row using one arm Military press, exactly the same than the other,you can check here the videos of the barbell row and military press so that you can check them out, and it happens the same,if we aren’t strong enough we can do military press using both arms, but if we once more are stronger than kilos to lift we have,then we’ll have to do ONE ARM MP. Barbell chin raise,that is :raise the dumbbells yo our chin, biceps curl, which doesn’t need to be explained, but just in case, we grab the two dumbbells, and we lift them bending our elbow, and dips between benches,that is, we put our legs on top of a chair, elbows back, and we extend our elbows. During the day B we would mainly do dumbbell squat,here you can watch a video in which I explain the squat technique which is very applicable and similar, dead lift,using dumbbells,it happens exactly the same, here you get a video in which I show you how to deadlift properly, lunges,that is ,we grab the two dumbbells and we do long steps, hip thrust,glute bridge,in which you can see here a video which shows how to train the glutes so that you can get an idea of the exercises,and hip raises, that is, we just grab the dumbbells,and we lift our heels, we remain on tip toes. Without a doubt,the effective part of a routine relies on its proper load progression. At first glance,this progression loos like complicated, but the truth is that it’s very simple,in my personal opinion It makes me furious to see how other personal trainers,directly create routines for the beginners but without a proper load increasement progression, that’s ridiculous, mainly because if you always lift the same weight you’ll always achieve the same result, that is NOTHING, then,the fact of developing a proper load progression equals to a progressive adaptation of your body to new stimulus,and consequently you’ll progress.That’s the ideal. Like I said,though it looks complicated ,in reality it’s very simple, taking as a reference the exercises that I’ve just showed you, we’d start from the beginning we do 2 sets of 5 reps, and the progression is very simple, whenever it happens that we repeat twice the same (letter) training, then on the third one we’d add a set and we’d start again, that is, 3×5,then we’d do 3×5 3×5,4×5 4×5,4×5,5×5. 5×5,5×5,6×5, and we’d have to it this way until we reached 10 sets of 5 reps. In this process,what we are doing is amass an amount of work doing low reps, for what? fistly to automatize correctly the technique, and secondly to end up lifting as much weight as possible, the max weight we have,which in this case are the 10kg dumbbels. Once we are done with this part of the mesocycle, and we’ve achieved 10 sets of 5 reps, we’d start again to do the mesocycle,but this time we’d add a rep, that is,if we’ve started doing 2×5, we’d start doing the same process, but doing 2×6, so, 2×6,2×6,3×6, 3×6,3x,6,4×6. 4×6,4×6,5×6, and that way, steady until doing the cycles again and end up doing 10 sets of 12 reps. Once we’ve finished this process,and we are able to do 10sets of 12 reps using the weight which had already been determined,that is 2x10kg dumbbells, if you take a look you’ll see that it’s not a child game, we’re training with a very very respectable amount of work, considering the 10kg we’ve started working with it’s a very important work volume. Well, we have different options, the first one if we DON’T want to spend money yet, it consists in in continuing the progress but increasing the density, that is, making the rest shorter, or some other options that I’ll explain later. Well,I’ve mentioned that to start all this process, we have to use an appropriate weight,that is, we can’t obviously use the same weight for doing squats, than for doing biceps curl, we just adapt it and that’s all, because having a 10kg dumbbell doesn’t mean that we have to use it to do everything, that’s ridiculous, so the rests periods will always last 90 secs. They will last 90 secs, until for whatever the reason we decide to increase the density,and then we’ll decrease progressively doing all the mesocycle the way I explained before, until we rest just 30 secs between sets, once we rest for 30 secs and we’ve done all this process until doing 10×12, we would move to the next stage. Did you think that during your whole life you’d train using 10kg dumbbels and that you’d progress? You were very mistaken,in the end,if you want to progress and you want gains,then you need density,you need weight, by doing this progression,we’ve exhausted the way to progress by increasing the volume and density, but that’s not all,at the end you’ll have to add kilos to the barbell if you really want to progress. We are in a point in which we have two options, the first one,which I think is the most efficient, that is join a gym, or buying more kilos, and the second one that consists of increase the complexity and consequently increase the intensity by this process. It simply means that been based on these exercises, we’ll change them for some other more complex, for example, rather than doing weighted push ups, do weighted dips, instead of doing dumbbell rows do pull ups, and rather than doing military press do for example dip handstand. Intead of squats do pistols,that is one leg squat,you can watch videos of it in You Tube, rather than deadlift, do one leg deadlift, rather than lunges,do weighted lunges, so, to sum up,increase the complexity, In the end,in my opinion, the most optimal is that once we’ve done this progression which is very effective, and you are fit enough to go one step further then join a gym,because is in the gym where you’ll really progress adding all the weight you want, so that’s my recommendation.Well, that’s all what I wanted to tell you about a very functional routine and that really provides gains to the beginners,I hope you liked it,I hope you to try it and I hope you find it useful, If you liked it I’ll be waiting for your thumb up and that you subscribe to my channel, Hugs and see you on the next videos.

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