Strength training can be extremely frustrating when you're just starting out. It takes some time for you to see signs of change in your body, and most beginners have absolutely no idea what they're doing at the gym. You must learn how to train with the proper technique and understand how your body gains strength and volume before you even start. But, if you've already started and feel frustrated by the lack of results, know that it's never too late to turn things around. Here are some strength training tips all beginners should live by.
Supplements are one of the most helpful things for any person who has just started training. You can get results with food only, but supplements will help you get there faster. They can also improve your performance in the gym and make your training sessions more satisfying.
You could try combining some time-tested supplements plus a few lesser-known ones too and see what works for you. The two top supplements everyone should consider are creatine and protein powder. Protein powder will supplement any protein you are missing from your diet and creatine will increase volume, endurance, and performance.
Another supplement we suggest you look into is turkesterone. While it is now getting a lot of attention, it has been studied for years and the results are promising. If you want to learn more about it, you can find out all about turkesterone in this very detailed overview.
One of the worst things you can do as a beginner is “ego lifting”. We understand that you might be embarrassed by your small bench press, but everyone has to start somewhere. This is why you need to start any new exercise using the bar only. You need to focus on form first. Unless you train with proper form, you will never be able to target the areas that should be targeted by the exercise. You also run the risk of injuring yourself.
Another major mistake beginners make is training way too much. We believe that overtraining is the single most common reason for people reaching plateaus. They often assume that training more should result in more strength, when it could be the opposite. When you train a muscle, you are creating small tears in it, and it can only become stronger once it has fully healed. It’s actually the scar tissue resulting from this process that makes the muscle look bigger and makes them stronger. This is why you need to give each muscle group you work at least two days to recover. This can be done with a carefully scheduled split routine or by spacing out full-body workouts.
If you’re doing “bro splits” where you train one part of the body at a time, we would suggest that you switch to compound movements instead. Compound movements use multiple muscles at a time and are just more efficient at building overall mass and power. Some examples of compound exercises include the deadlift, the barbell row, the overhead press, and the squat. If you’re looking for a great program that integrates these movements, we suggest you check out 5 X 5 stronglifts. This is one of the best programs to build strength fast and allows plenty of time for rest too, so you won't have to worry about overtraining or hitting a plateau.
The beginning is often the toughest part when training, but once you get past it, things become easier. However, it’s important to start on a solid foundation and stay consistent.
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