Newbies's guide to resistance training

I get motivated to share my knowledge whenever people appreciate what i do & whenever you guys tell me your progress. With my limited knowledge, i shall talk a bit on training.

You should know by now, there are tons and tons of training methods for all kinds of fitness goal. I shall write about general training. It's suitable for all beginners who are interested to engage in resistant training, but have zero idea on what to do.

In part 1, i will cover the following.
1) Training of movement, not "just" muscle.
2) Choice of weight/set/repetition.
3) Some errors.
4) Some other advices.

1. Training movement, not "just" muscle
I believe in training every part of your muscle.
I believe in total body workout.
I believe in trainings that will be useful to everyday life. (Functional training)

Don't believe? Read the following and see if you agree with me.

1) Over training of chest, shoulders and arms. (Many guys)
They hunched.

2) Over training of abdominal muscle. (Many people)
They experience lower back pain.

3) Over training of upper body. (Many guys AGAIN)
Huge body with chicken legs.

Instead of focusing all these "small" muscles, engage in the following 8 movements. You will know that all muscles will be covered by these 8 movements. (2 examples of exercises each)

Upper Body
1. Horizontal Push (Bench press, DB press)
2. Horizontal Pull (Seated row, BB row)
3. Vertical Push (Military press, shoulder press)
4. Vertical Pull (Pull up, Lats pull down)
Lower Body

Quad Dominant (My favourite - squats)
Hip Dominant (Deadlift)
Knee Dominant Flexion (Reverse leg curl)
Knee Dominant Extension (Lunges)

*Adapted this movement thingy from Peter Rouse.


2. Choice of weight/set/repetition
2.1. Choice of weight
If you are working 10 repetitions, choose a weight which you will be able to perform the exercise with 10 reps with good form. (Maybe last rep or 2 which you will struggle)

On in this case, if you are doing 10 reps of squats.
a) you are able to perform 7 reps only - the weight is too heavy, go lighter.
b) you are able to perform 14 reps - the weight is too light, go heavier.

2.2. Choice of set
For general training, 2-5 sets will be very good enough. In 1 workout session, do about 12-20 sets. That will be very very good already.

2.3 Choice of repetition
For general training, go for 8-12 reps.
For muscular strength training, go for 6-8 reps.
For muscular endurance training, go for 12-15 reps.

Please note that more muscle hypertrophy (growth) occurs at endurance training.

3. Some errors
I) Doing countless repetitions.
I will not say much about this. You see people doing 30 reps training, look at them yourself. If you think they have a nice body, go ahead and follow them.

II) Doing countless sets.
Same as I

III) Engaging in bodybuilders' trainings.
We are not bodybuilders. I just do these general training, and i think my body is desirable enough. It's the same with all my clients.
If you engage in arnold's press in hope of building big shoulders, go ahead. I can forsee you getting elbow injury 5-8 years down the road. (faster if you are WEAK)


4. Other
See those 8 exercises above? Engage in them in a training session. 2 sets of 15 is a good start for most beginners. You will be doing 16 sets of exercises in a workout.

Think squatting countless times in an hour while you watch TV is good workout? Yeah it's a good workout BUT, high volume training = high muscle hypertrophy. Do not complain when you get "thunderous" thighs.

ps: it's not easy to gain that much of muscles for everyone. but ladies do have more hypertrophy in lower body, just take note of this.

Do not use machines. Use free weight for all exercises. (cable work is considered free weight)
Will not be explaining why though. Just skip machines if you believe in me.

Avoid treadmills etc.

End.
All right, that's the end.