The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**

Summary

This video outlines the essential characteristics of a beginner workout routine, emphasizing effectiveness, scalability, adherence, and balance among these factors. The presenter proposes a three-day training split focusing on horizontal and vertical push/pull, along with a dedicated leg day, designed to minimize fatigue and enhance performance. Each workout includes specific exercises targeting major muscle groups while allowing for progression through increased sets and potential variations. The guidance aims to help beginners establish a sustainable routine that fosters muscle growth and long-term commitment to fitness.

Takeaways

• 😀 A good beginner workout routine should be effective, scalable, and promote adherence.
• 🏋️‍♂️ The routine must allow for gradual increases in workload to accommodate a beginner's progress.
• 📅 A typical structure includes three training days: Horizontal Push-Pull, Leg Day, and Vertical Push-Pull.
• 🏆 The horizontal push-pull day emphasizes exercises like the Flat Dumbbell Press and Incline Dumbbell Rows for balanced muscle development.
• 🦵 The leg day should start with a Leg Press and include exercises for both quadriceps and hamstrings, like Seated Leg Curls and Leg Extensions.
• 🧗‍♂️ The vertical push-pull day features Pull-Ups and Seated Smith Machine Presses, focusing on upper body strength.
• 🛠️ Exercises should be selected for their effectiveness and convenience, promoting adherence by minimizing setup time.
• 🔄 As progress is made, beginners should aim to increase the number of sets, starting from 3 and potentially moving to 5 over time.
• 📈 Tracking lifts is crucial for muscle growth, encouraging continuous improvement by increasing weights as capabilities grow.
• ⚖️ A balanced approach considers the interrelationships between effectiveness, scalability, and adherence to create a sustainable routine.

Q & A

What are the three main characteristics of a good beginner workout routine?

The three main characteristics are effectiveness, scalability or progression, and adherence. The routine should effectively help beginners achieve their goals, be easy to scale as they progress, and promote consistency in their workout habits.

Why is scalability important in a workout routine for beginners?

Scalability allows beginners to gradually increase their workload and adapt their routine as they become more experienced, ensuring that the program remains challenging and effective over time.

What is the significance of adherence in a workout routine?

Adherence is crucial because even the most effective routine will not yield results if the individual does not stick to it. A routine that is enjoyable and fits into a person’s lifestyle is more likely to be maintained.

What type of workout split does the speaker recommend for beginners?

The speaker recommends a three-day split consisting of a horizontal push-pull day, a leg day, and a vertical push-pull day, spaced out with rest days in between.

What exercises are included in the first training day for beginners?

The first training day includes a flat dumbbell press, incline dumbbell rows, a chest fly using the pec deck machine, reverse pec deck for rear delts, and dumbbell skull crushers.

Why does the speaker suggest starting with a leg press for leg day?

The leg press is suggested due to its effectiveness, manageable learning curve, and lower time commitment compared to more complex free-weight movements, making it a suitable choice for beginners.

What is the rationale behind alternating muscle groups in the workout?

Alternating muscle groups helps reduce fatigue from previous exercises, allowing for better performance and less muscle soreness, which is especially important for beginners who are just starting to adapt to resistance training.

How can beginners progress their workout routine over time?

Beginners can progress by increasing the number of sets, adding training days, changing exercises for variety, and consistently tracking their lifts to ensure they are getting stronger.

What is the recommended approach for tracking lifts?

Beginners should focus on tracking a few key lifts. When they can complete all sets at a given weight, they should increase the weight for the next session to continue promoting muscle growth.

What is the importance of using unilateral movements for beginners?

Unilateral movements help beginners identify and correct any muscle imbalances, allowing for a more balanced development of strength and muscle across both sides of the body.