Guides
What to do in the first week at the gym: how to put together a workout, how many sets, essential exercises and mistakes to avoid at the beginning.
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Direct answer: The goal of the first month is not to gain mass, not to lose fat, not to lift a lot of weight. It's about learning technique, creating a habit and adapting tendons, ligaments and the nervous system.
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Day Training ------ Second Full body A Third Rest/walk Fourth Full body B Fifth Rest/walk Friday Full body A Saturday/Sunday Rest or light leisure
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Mastering these 5 patterns already covers 80% of the basis of any training.
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Week Volume Intensity (RIR) --------- 1 2 séries por exercício LAUGH 4–5 2 2–3 séries LAUGH 3–4 3 3 séries LAUGH 2–3 4 3 séries, aumentar 1 kg LAUGH 2–3
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More details in Protein per day for hypertrophy.
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More details in Protein per day for hypertrophy.
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First Workout at the Gym: Practical Guide for the Absolute Beginner
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