Strength training for beginners – Training: After setting in you will work out your muscular endurance for 2 months (15 to 20 training sessions) not changing the exercises. Now you pursue 2 to 3 sets with 15 to 25 repetitions each. Choose your load (weights) accordingly. Each set will be aborted before exhaustion at a rate of perceived exertion of medium-to-hard (soft training). As soon as you are able to go 25 or more repetitions on a set it is time to increase the load. You should be able to go an approximate of 15 repetitions with the new load.
Strength training for beginners – Training
After your muscular endurance training you go for muscle building for another 2 months (15 to 20 training sessions). You still keep your exercises but complete them in 2 to 3 sets of 8 to 15 repetitions. At a rate of perceived exertion of medium-to-hard the set should be aborted. You should increase the load as soon as you are able to go 15 or more repetitions per set to a load that you can manage for about 8 times.
After this period you should change the exercises of your circle. Stick to machines with clearly defined motion sequences if you work out at a gym. Also, keep switching between muscular endurance and muscle building programs every 15 to 20 training sessions. You will approach the advanced level if you train in that way for approximately 8 to 10 months.
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