My Take on Absolute Beginners #1

Posted: December 31, 2013 in My Take
Tags: , , , , ,

Hey there.

So if you are a beginner exerciser or sedentary individual, here is what in my opinion, you should do before jumping into intermediate training programs. I am not an advanced trainee. I do not even consider myself an intermediate trainee. However, I am going to share what I feel an ABSOLUTE beginner should work on before they try programs such as split routines, Starting Strength, Stronglifts, 531, and the slew of other programs you will find on the internet.

As a beginner or novice, the first thing you should try to work on is evaluating your posture and find out if you can hinge at your hip without rounding your back. I feel it will help you in the long run. IMO, if you have a rounded back, overextended lumbar spine, or do not know how to squeeze your shoulder blades together, then you should not attempt to do big movements such as deadlifts or squats. It could lead to injury or having to relearn an exercise from scratch.

Arnold may have been great. But Low back flexion is no good.

Arnold may have been great. But Low back flexion is no good.

Another aspect of training that you should consider before doing any program is learning to foam roll and stretch. For me, Foam rolling was an excellent way to relieve tightness in the muscles and roll out some of those knots I might have. When it comes to stretching, I like to do this after I workout. Stretching over time helps increase flexibility, however there is no research that states it can prevent injuries. So if you are going to stretch, do not do it in the hopes it will prevent injuries, because that has not been established. However, it doesn’t hurt to be extra flexible and mobile.

Anytime, you start exercising or doing a certain movement, concentrate on the form and technique. Be proactive. USE THE TECHNOLOGY WE HAVE! use google, youtube, or THE LIBRARY. Record yourself. Check out your form. Get a training partner. There is only one person responsible for your body. And that is yourself. No trainer or coach, is going to be able to tell you how to train YOUR BODY. They might be able to help you with form, with motivation, and point you in the right direction, but in the end, you will decide how you will train yourself. Be PROACTIVE and EXPERIMENT. I will use myself as an example. According to Starting Strengh deadlifting heavy once per week for a set of 5 is enough. To be honest, I never liked doing sets of 5 for deadlifts. For myself I always felt doing 6 sets of 3 or 5 singles was more beneficial to my progress. Same thing for bench press. For bench pressing I felt doing 5 sets of 2 was the way to go. And the same idea goes for your form. I do not do my overhead press according to textbook. I do it probably wider than most, because it FEELS better. Find what is best for you. And do as much research as possible.

That is more like it!

That is more like it!

Work on the fundamentals first. If you can’t bend over without rounding your back or do not know how to squeeze your shoulder blades together, you should NOT be deadlifting or squatting with weight.

These are my thoughts based on my experiences thus far.

“Do not let some one else be responsible for what you learn” – Some guy

All done. Peace out guys!

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Comments
  1. nbuchan says:

    Couldn’t agree with this more! A lot of time sedentary guys starting gym programs are just taking already dysfunctional or at very least under practised movement patterns and adding load to them…not a good combination for getting results or staying injury free!

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