what are the characteristics of a good beginner workout routine I think there are three bases it should cover first it should be effective that's self-explanatory we don't need to

一個好的初學者訓練計劃的特徵是什麼？我認為它應該涵蓋三個基礎。

elaborate second it should be scalable or Progressive if Mr beginner wants to gradually increase his work commitment that should be easy and convenient to do

首先，它應該是有效的，這是不言而喻的，我們不需要詳細說明。

the beginner routine should be able to evolve into the expert routine third and most importantly it should promote adherence the reason everyone is walking around leaning muscular is not because

其次，它應該是可擴展的或漸進的，如果初學者想要逐漸增加他的工作承諾，這應該是容易和方便的。

they've never been to the gym it's because at some point they stopped going and then there is actually a fourth consideration and that is the balance

初學者計劃應該能夠演變成專家計劃。

between these factors you see the most effective routine on paper might not be easy to adhere to in real life and if you don't stick to it it's not that

第三，也是最重要的，它應該促進堅持。

effective and if it's not scalable it's not that effective over the long term which means you're less like to stick to it and there's all these synergistic

每個人走來走去，瘦弱，肌肉發達，不是因為他們從未去過健身房。

reciprocal relationships but you get the idea a holistic View view point is required and we might have to make some tradeoffs here and there now I expect

這是因為在某個時候他們停止了去，然後實際上還有第四個考慮因素，那就是平衡。

you've got a life to get to maybe a Spaniel and a 6% variable so I'm just going to immediately show you an example of what I think constitutes a great

在這些因素之間，你看到紙上最有效的計劃在現實生活中可能不容易堅持。

starting routine for somebody who is new to lifting and wants to improve their body composition and then I'll elaborate and explain all of my logic later in the

如果你不堅持它，它就不那麼有效，如果它不可擴展，從長遠來看它就不那麼有效。

video so if you do just want to get the goods and dip out you can although I will feel somewhat used first I'd start with three training days instead of the

這意味著你不太可能堅持它，所有這些協同的相互關係。

typical Push Pull leg split which is pretty popular and still a good choice I'd do a horizontal Push Pull day a vertical Push Pull day and a leg day

但你明白了，需要一個整體的觀點，我們可能必須在這裡和那裡做一些權衡。

I'll explain why later I'd actually do the horizontal Day first and then the leg day and then the vertical day with at least one rest day between each

現在我期望你有生活要過，也許是一隻西班牙獵犬和一個 6% 的變數。

training day so ideally something like this for day one I'd start with a flat dumbbell press when you first start lifting any imbalances you have will

所以我只是要立即向你展示一個我認為構成一個很好的開始計劃的例子。

feel more pronounced so a unilateral movement will help you recognize these and start ironing them out from day one it's also quicker to set up and probably

對於一個剛開始舉重並想要改善他們身體組成的人，然後我會在視頻中詳細說明並解釋我所有的邏輯。

safer than a barbell press at a time when you might not have a spotter and might not be great at judging what you're capable of we're then going to

所以如果你只是想得到東西然後離開，你可以，雖然我會感到有點被利用。

stay on the same bench and do some incline dumbbell rows it's a quick transition from the last exercise the incline will help emphasize the upper

首先，我會從三個訓練日開始，而不是典型的推拉腿分割，這很受歡迎，仍然是一個好選擇。

back and traps rather than the lats and it's an exercise that is pretty hard to get wrong in terms of technique next we'll move to a chest fly and we're

我會做一個水平推拉日，一個垂直推拉日，還有一個腿部日。

going to use the PC deck machine for that you can watch this video if you want to know why I think that's one of if not the best chest fly movement but

我稍後會解釋為什麼，我實際上會先做水平日，然後是腿部日，然後是垂直日。

we're also choosing it because it's a quick and convenient transition into our next exercise the reverse pec deck this is going to hit our rear delts as well

每個訓練日之間至少休息一天，所以理想情況下像這樣。

as any exercise could and that's a muscle group that I think is often overlooked and underrated when it comes to the overall aesthetic of a

對於第一天，我會從平啞鈴推舉開始。

well-rounded physique at least in my opinion finally we'll finish up with some plain old dumbbell kills a solid exercise with no setup or equipment required other than the dumbbells that

當你第一次開始舉重時，你擁有的任何不平衡會感覺更明顯。

you use using so it's not something you're going to be sat around waiting for and that's your first Training Day it should be a quick workout you won't

所以單側運動會幫助你識別這些並從第一天開始糾正它們。

be in the gym forever but you're still going to get some really good return on investment for the time you do spend training day two is a straightforward

它設置起來也更快，可能比槓鈴推舉更安全，在你可能沒有保護者並且可能不太擅長判斷你能做什麼的時候。

leg day starting with your compound movement the leg press now there are many options here for leg press squat lunge movements but in terms of the time

然後我們要留在同一個長凳上，做一些上斜啞鈴劃船。

commitment and technique learning curve you're best starting off how most of us did with the humble leg press further down the line you can move to more free

這是從上一個練習的快速過渡，上斜會幫助強調上背部和斜方肌，而不是背闊肌。

weight movements but right now you just simply don't need those to start building muscle and a lot of those do come with a much greater time commitment

這是一個在技術方面很難出錯的練習。

for one reason or another next we'll hit some seated leg curl for hamstrings this will give you quads a rest from all the work they did during the leg press so we

接下來我們會移動到胸部飛鳥，我們要使用 pec deck 機器。

can get more out of your next exercise the leg extension pretty much the only quad isolation exercise so this should feature somewhere in most programs if

如果你想了解為什麼我認為這是如果不是最好的胸部飛鳥動作之一，你可以觀看這個視頻。

there's space for it next standing C phay you could use a Smith machine for these if you prefer but if you do use a step or a ramp if you can eventually you

但我們也選擇它，因為它是快速方便的過渡到我們的下一個練習，反向 pec deck。

might want to include a seated car pH to but whilst we're keeping it simple with one or the other the straight leg should come first we'll finish up with some

這會擊中我們的後三角肌，就像任何練習一樣，這是一個我認為在整體美學方面經常被忽視和低估的肌肉群。

hyper extensions which can progress into weighted hyper extensions when you're ready again if we're talking time commitment fatigue and learning curve I'd say these are the best place to

一個全面發展的身材，至少在我看來。

start for a beginner hip hinge movement day three we'll start with pull-ups if you can do multiple sets of five or more but that might be a stretch for most

最後，我們會用一些普通的舊啞鈴彎舉完成，這是一個穩固的練習，除了你使用的啞鈴之外，不需要設置或設備。

beginners so some assisted pull-ups would likely be your first exercise we' then go into our Vertical Press movement I'd use a seated Smith machine here but

所以這不是你會坐著等待的東西，那是你的第一個訓練日。

on a flat bench I really like this as a shoulder press as it has a similar bar path to your free bar overhead press but

它應該是一個快速的訓練，你不會在健身房待很久，但你仍然會在你花時間訓練的時間上獲得一些非常好的投資回報。

with the advantages of a Smith machine for Speed and stability which often means that you can press more weight it's also really good for pumping out

訓練日二是直接的腿部日，從你的複合動作開始，腿部推舉。

some extra partial reps after you've hit failure on your final set if you are that way inclined then we're going to move to some straight arm pull Downs for

現在這裡有很多選擇，腿部推舉、深蹲、弓步動作，但就時間承諾和技術學習曲線而言。

our lat isolation movement these are one of very few lat isolation exercises but they're pretty much easier and all around better than the Alternatives then

你最好從我們大多數人開始的方式開始，謙虛的腿部推舉。

for our lateral Rays we'll use a machine if you have access to one I think this is the best lateral raise for everyone regardless of experience but beginners

進一步，你可以移動到更多的自由重量動作，但現在你根本不需要那些來開始建立肌肉。

in particular can struggle with the technique on dumbbell lateral razes finally for a tricep isolation we'll do some overhead extensions with a rope no hunting around for dumbbells easy

很多那些確實需要更大的時間承諾，出於一個或另一個原因。

technique and simply more effective than the push down alternative so a few things to mention about this split we're alternating between muscle groups like this to reduce the fatigue that lingers

接下來我們會做一些坐姿腿部彎舉來鍛鍊膕繩肌，這會讓你的股四頭肌從他們在腿部推舉期間所做的所有工作中休息。

from the first time you hit a muscle to the second you can swap biceps and triceps here if you want that's fairly irrelevant I've put biceps in the

所以我們可以從你的下一個練習中獲得更多，腿部伸展，幾乎是唯一的股四頭肌孤立練習。

horizontal day because I think pull-ups work your biceps more than row but it's probably marginal feel free to do what you want we could swap around our first

所以這應該在大多數計劃中的某個地方出現，如果有空間的話。

two exercises and therefore our next two if we wanted to prioritize hitting a particular muscle group first in the workout but because of how the exercises

接下來是站姿小腿提踵，如果你願意，你可以使用 Smith 機器來做這些。

are grouped together it wouldn't actually make more much difference I've put the leg day in the middle so I could break up the two upper body days with as

但如果你這樣做，如果可以的話，使用一個臺階或斜坡，最終你可能想要包括一個坐姿小腿提踵。

much space as possible while still having at least a day in between every session so why this over a typical Push Pull leg split splitting your upper body

但當我們保持簡單，一個或另一個，直腿應該先來。

sessions into a horizontal and vertical rather than a push and pull is going to mean three things one better performance for each individual exercise because of

我們會用一些超伸展完成，當你準備好時，可以進展到加權超伸展。

less crossover fatigue you'll overhead press more after a pull-up than you would after a dumbbell press you'll grow more after a press than you would after

再次，如果我們談論時間承諾、疲勞和學習曲線，我會說這些是初學者髖關節鉸鏈動作的最佳起點。

a pull-up Etc second less muscle soreness which is something that will be at an all-time high when you're just starting out and it can be quite

第三天，我們會從引體向上開始，如果你能做多組五次或更多，但這對大多數初學者來說可能是一個挑戰。

inconvenient this will come partly from the fact that you're effectively doing less work per muscle per session but also from number three increased frequency you see even though you hit

所以一些輔助引體向上可能是你的第一個練習。

biceps directly with your horizontal day you're still hitting them when you do pull-ups same for triceps same for Rear delts Front delts and some back muscles

然後我們會進入我們的垂直推舉動作，我會在這裡使用坐姿 Smith 機器。

that are involved in both pull movements this means not only are they getting work to some extent more often but due to that they'll acclimate faster and

在平凳上，我真的很喜歡這個作為肩部推舉，因為它有一個類似於你的自由槓鈴過頭推舉的槓鈴路徑。

experience less soreness or at least you'll get over that sess stage quicker now we could have run with this theme and split up our leg workout across

但具有 Smith 機器在速度和穩定性方面的優勢，這通常意味著你可以推舉更多重量。

multiple days and pretty much ended up with something that we'd call a full body split but because many of the leg muscles have much more distinct and

它也非常適合在你最後一組失敗後，如果你傾向於這樣做，做一些額外的部分重複。

unrelated actions I don't think you need to the maximum number of exercises any individual muscle group contributes to significantly in this leg day is two

然後對於我們的背闊肌孤立動作，我們會做一些直臂下拉。

same as our other days now compare that to a typical push or pull day which could get to three or four and we're still kind of in keeping with that

這些是極少數背闊肌孤立練習之一，但它們幾乎更容易，並且在所有方面都比替代方案更好。

opposing muscle group theme when we think about a leg extension and a leg curl still a full body type split is a really good alternative if you're

然後對於我們的側平舉，我們會使用機器，如果你可以使用一個。

training 3 days a week and I'm not saying PPL splits are bad I'm just saying they're probably better when you training more often now I mentioned at

我認為這是對每個人最好的側平舉，無論經驗如何，但初學者特別可能在啞鈴側平舉的技術上掙紮。

the start that a beginner routine should allow for progression so I want to give some guidance on how you could adapt this routine over time one way would be

最後，對於三頭肌孤立，我們會用繩子做一些過頭伸展，不需要到處尋找啞鈴。

to increase your sets to begin with I'd start with a very low number per exercise for most I'd say stick to three this is quite minimal but for complete

簡單的技術，比下拉替代方案更有效。

beginners it's enough to make some good progress I'd work up to four sets per exercise and eventually to five sets for some exercises or possibly even for all

關於這個分割要提到的幾件事，我們在肌肉群之間交替，像這樣，以減少從你第一次擊中肌肉到第二次的疲勞。

of them if you have the time at that point you'll be hitting 10 sets per per workout for some muscles and for most people doing straight sets with normal

如果你願意，你可以在這裡交換二頭肌和三頭肌，這相當無關緊要。

rest periods that should be viewed as an upper limit that means the next step would be increasing the number of training days if you wanted to move from

我把二頭肌放在水平日，因為我認為引體向上比劃船更能鍛鍊你的二頭肌，但這可能是邊際的。

three to four training days actually wouldn't change the split at all I just do four days in a week and then keep rolling over into the following week so

隨意做你想做的，我們可以交換我們的前兩個練習，因此我們的下兩個。

week one might look like this week two like this week three like this and so on I'd only change the split if and when you eventually move to 5 days at that

如果我們想優先考慮在訓練中首先擊中特定的肌肉群，但由於練習如何組合在一起。

point I'd add an upper day and another leg day so the split would look like this the leg day would look similar to the first but it's worth getting a bit

它實際上不會有太大差異，我把腿部日放在中間，這樣我可以用盡可能多的空間分開兩個上半身日。

of variation in there and the upper day could reflect your priorities but would generally look like a bit of a hybrid between your horizontal and vertical

同時仍然在每次訓練之間至少有一天，所以為什麼這比典型的推拉腿分割更好。

days another way to adapt this program is by changing some of the exercises although they're all pretty good exercises straight out of the gate some

將你的上半身訓練分成水平和垂直，而不是推和拉，將意味著三件事。

of them are chosen at least in part for their convenience because we're still thinking about adherence at that beginner stage but eventually you might actually want to spend longer in the gym

一，由於較少的交叉疲勞，每個個別練習的表現更好。

so you can dedicate the time and energy to those exercises that take a bit more setup but are ultimately worth it in the long run I have quite a few videos

你在引體向上後會比在啞鈴推舉後做更多的過頭推舉，你在推舉後會比在引體向上後成長更多，等等。

talking about exercises and which I think should make up the core of a program so you can check out those in the description below the final thing to

二，較少的肌肉酸痛，這在你剛開始時會達到歷史最高水平，這可能相當不方便。

mention is tracking your lifts of course if the goal is to build muscle you should always be trying to get stronger in rep ranges that promote muscle growth

這部分來自於你實際上每個肌肉每個訓練做的工作更少，但也來自第三個，增加的頻率。

so whenever you can complete all of your sets on the given weight increase it next time then stick on the new weight until you complete all of your sets and

你看，即使你用你的水平日直接擊中二頭肌，當你做引體向上時，你仍然在擊中它們。

so on it might be a bit of an arduous task to track every single lift if you're a beginner so either just choose a few I would suggest these or you can

三頭肌相同，後三角肌、前三角肌和一些在拉動動作中都涉及的背部肌肉相同。

use my app for which there is a free 7-Day trial in the description J Lenny is my hero

這意味著不僅它們在某種程度上更頻繁地得到工作，而且由於這一點，它們會更快地適應。