What you need to know before you start weight training! Beginners should start by learning BIG3

The most important exercises for weight training beginners at the beginning are the BIG3 (squat, deadlift, bench press). The first year after starting weight training is the most efficient time to gain muscle mass. As long as you manage your diet well within the first year and train according to the plan, you will have a good chance of successfully transforming your body and surprising those around you. It would be a waste if your training plan only included beginner equipment during your most productive period.

BIG3, also known as Compound Movement, is the most efficient training method in sports that use many joints and muscles. If the load is too heavy, there is a possibility of injury, but as long as the posture is correct, there is no need to worry too much. It is recommended that after joining the membership, you can find a personal trainer and tell him, "Please teach me the BIG3 training method thoroughly. Do various training methods twice a week for a total of three weeks, so that I can lay a solid foundation." After that, you don't need to spend money to hire a personal trainer. Just ask someone to help check your posture occasionally, such as "Can you help me check if there is anything wrong with my posture?" Just treat it as an initial investment and learn the BIG3 well.

Next, let’s introduce the initial training menu. Focus on squats (feet), deadlifts (back), and bench presses (chest), doing 5 sets of movements, 6 to 15 times in each set (not counting warm-up exercises). Then use various equipment to do other 2 to 4 movements, 3 sets of each.

【example】

Day 1: Squats (5 sets) + other foot exercises (leg press, leg extension, leg curl, etc.) (about 12 sets in total).

Day 2: Bench press (5 sets) + other chest exercises (incline bench press, dumbbell flyes, parallel bar curls, etc.) (about 12 sets in total).

Day 3: Deadlift (5 sets) + other back exercises (barbell rowing, pull-ups, back pulldowns) (about 12 sets in total).

Day 4: Rest.

In this example, the fourth day is set as a rest day. The actual plan can be determined based on personal physical condition. If your muscle pain is severe, you can rest for three days to recover your strength; if you feel fine, it is okay not to rest on the fourth day. However, squats and deadlifts are both full-body exercises that use repetitive muscles, so it is recommended not to do these two exercises two days in a row. As for the intensity of weight training, if the average rest day per week is less than one day, it means that the intensity of weight training is not enough.

While doing weight training, it is best to also pay attention to nutritional supplements. Protein powder is an indispensable item when weight training. Some people may find it a little repulsive, but protein powder is definitely not a suspicious food. Protein, which means protein in English, is one of the three major nutrients. It has no magical effect and will not harm the body. Protein powder is just to make it easier for people to take in protein. There are many different types of protein powdered foods, such as whey protein, casein, soy protein, egg white protein, etc., and I recommend using whey protein.

The human body absorbs whey protein very quickly and efficiently, so it is the most popular protein powder in the United States. Contains many essential amino acids, including a large amount of BCAA, which is the most important amino acid for muscle recovery. In order to quickly replenish protein, it is usually consumed immediately after exercise. In addition to whey protein, nutritional supplement companies also sell other types of protein powders under various names, but basically just ignore them all and just drink whey protein. Faster-absorbing proteins, such as casein, also have their advantages, but you don't need to worry about them when you first start weight training.

Whey protein can also be divided into two types: WPI (whey protein isolate) and WPC (whey protein concentrate). WPI is the purest type of whey protein and is absorbed the fastest, but it is also the most expensive. In comparison, WPC contains more impurities, but studies have shown that because WPC contains other nutrients, it is better for the body. People who experience stomach pain after drinking protein powder usually do so because of lactose. All they need to do is switch to WPI, which has lactose removed during the manufacturing process.

This article is from Shimao Publishing's "The Strongest Japanese President in Muscle Training: 99% of Life's Problems Can Be Solved by Muscle and Protein"