Best App For Gym WorkoutSimple Steps to Building Beginner Workout Programs. EVERY NEW CLIENT IS DIFFERENT. They come from different backgrounds, have different challenges, and therefore have different needs. As a trainer developing your clientele, the goal is to make your clients feel comfortable and safe with exercise as quick as possible. In addition, its important as a trainer to stay consistent with your programming in order to establish your reputation. A common problem for new and experienced trainers is that they dont know how to program workouts for beginner clients. You have likely been working out for years and may have a difficult time putting yourself in the clients shoes. If youre a beginner looking for a great Womens Beginner Workout. This Strength building Womens Beginner Workout Plan is. This workout for. Best Glutes Workout for Beginners. The Muscle Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there. Gym Workout Routine' title='Gym Workout Routine' />A make or break period exists with new clients where the trainer has to get them to buy into their program quickly. Usually, introductory packages are small and the trainer might only have 2 3 weeks to impress the client and entice them to commit. The Focus System is a simple, straightforward system thats specifically designed to create effective workouts for beginner clients. With this program you will be able to cover all the bases and design a great program easily and quickly. By following the six steps below, you will be able to program an effective beginner routine in less than 3. Chest Gym Workout' title='Chest Gym Workout' />The 6 Steps to Creating Beginner Workout Programs. Step 1 Rep Range The Great DeciderIn the Focus System, rep range is the deciding factor. As soon as you have established your clients goals, you should know the rep range they need to be working in. For example, if they want to train for power, their rep range is 1 5, muscle endurance 1. The rep range dictates the number of sets and exercises in a workout. If a client is training in the 1 5 rep range, their sets are going to be higher than in the 1. To take this point one step further, if the client is doing multiple sets in the 1 5 rep range they will be completing fewer sets over the course of the workout. Faster more dedicatedfocused sets are more important when improving power. In the 1. Efficiency of movement is also less important when working muscular endurance. There will be less of a focus on perfect form, and neurological fatigue isnt as much of an issue as it is with the power workout. Rep range will also dictate the type of exercise that you will include. If the workout includes exercises that sit in the 1 5 reps range, you probably will not include biceps curls. You would opt for power exercises perhaps a deadlift or squat variation. Although you may need to perform power training on isolated muscle groups for certain sportsits just not the norm for the average client. Tempo to a degree is also determined by rep range. A power exercise may include a 1 0 1 1s eccentric 0s pause 1s concentric. When trying to improve muscle endurance, there are a number of different tempos that can be useful. Pausing under tension will increase the stress on the muscle and is a good way to push the client that extra 1. The most common tempo thats used is the 3 0 1 for muscle gain during hypertrophy workouts 6 1. Gym Workout Plan For BeginnersLastly, you can easily determine what rest intervals are appropriate based on rep range. A power reps range of 1 5 reps will require 2 3 minutes to replenish the creatine phosphate system. Your goal is to train the client efficiently. If the client is fatigued, the training will be counterproductive. Muscle endurance, on the other hand, requires much shorter rest intervals. The goal is to improve the clients recovery, so thats the system that you need to stress. This article is quite thorough and detailed. In response to demand, Ive made it available as an Ebook for free download. Enter your email in the box at the bottom of this page to get that Ebook sent to your inbox. Step 2 Primary Exercises. The primary exercises are the focus of the workout. You can expect the client to get their gains primarily from these. Dumbbell Exercises, Core Exercises Daily Exercise for Beginners Exercise Programs. Golds Gym teach you exercise programs that take a minimum of. Are you new to weight training Then this beginners muscle building workout using gym machines is ideal for you. Its designed to hit the whole body in one. Fitness Plan' title='Fitness Plan' />Looking to improve track your workout Download JEFIT, the 1 Android and iPhone workout bodybuilding app. Largest range of FREE workout routines available Need a workout you can do in a hotel gym with limited. The Ultimate 8 Week Workout for Beginners. Are you new to working out This post outlines the perfect beginners workout plan for new lifters stepping foot in the gym for the first time. Therefore progression is measured based on the clients performance on the primary exercises. If theyre getting stronger at the front squat, then watching for progression on the leg extension becomes a moot point. That said, you should still track all the sets and reps of each workout. To pick the primary exercises, I use a combination of intuition and knowledge. I do an analysis of the clients body type, and in combination with their goals and assessment, decide on the MOST IMPORTANT exercises. These exercises are exclusively large multi joint exercise and are usually some variation of the squat, deadlift, lunge, chin up, row, or chest press. The reason for so much emphasis on the primary exercises in the Focus System is two fold Beginner clients cannot get good at more than 2 4 exercises at one time. Writing a workout containing 1. The client will not learn the form effectively and wont build up the supporting structures to continually progress. Its much easier to sell a client on 2 exercises than 2. Heres an example using the reps schemes described above In a power workout where the client would be working within the 1 5 reps range, two primary exercises might be the sumo deadlift and bench press. In the 1. 2 1. 5 muscle endurance reps range two primary exercises might be the Goblet squat and alternating row. Step 3 Secondary Exercises. New Dark Salvation Download 2017 - Free And Full Version more. The secondary movements are where you can have the greatest flexibility and the most fun. These can be programmed as supersets or circuits. Although form is important, it is not necessary to be as picky as with the primary exercises. At this point in the workout, the client will be mentally and physically tired since the primary exercises demand constant focus. The exercise selection here has the biggest variance. Remember that your purpose with secondary exercises is to support the primary and take the client one step closer to his or her goal. This is where you can include things like single joint movements, abdominal work rotation, flexion, anti rotation, and single leg exercises. In a power workout where the primary exercises are the sumo deadlift and bench press, you might choose barbell glute bridges and dumbbell skull crushers as secondary exercises. For the muscle endurance workout, the example primary exercises were the goblet squat and alternating row. The secondary exercises could be a single leg squat and dumbbell cross body hammer curl. Step 4 Tertiary Exercises. Tertiary exercises can be built into one of two different spots in the Focus System. They can either be used as active rest in between sets or after the secondary exercises if there is time left in the workout. Also, have some prehab exercises on hand if time allows. When I originally designed the Focus System, the tertiary exercises were purely rehabilitative in nature. Ive now expanded the term to include prehab. Some clients will need enough rehabilitation that prehab will have to wait. Rehab does not necessarily mean that the client has an injury it could be an imbalance that needs to be addressed. The unique aspect of the tertiary exercise is that it wont change depending on the type of workout. If the client needs rehab exercises or to fix an imbalance, it doesnt matter whether theyre training power or muscle endurance. Prehab exercises vary depending on the different stresses that primary exercises place on the body. Step 5 Cardio. I am not a big proponent of cardio.