Instructions on the most effective gym training methods for beginners

Gym training brings many benefits to the body, helps burn excess fat, and reduces the risk of cardiovascular diseases, obesity, diabetes, etc. In addition, sports and bodybuilding training also help increase muscle and maintain shape effectively, helping you to own the body that you have always dreamed of. Through today's article, California will introduce you to gym training methods that beginners should refer to and practice. Let's explore now.

Traditional weight training method

When mentioning effective gym training methods for "newbies" who are new to sports and bodybuilding, it is impossible not to mention traditional weight training exercises. This is one of the popular exercises that many gymgoers love to apply. The key point of this classic method while practicing is to gradually increase the weight of the weight, while gradually reducing the number of lifts.

Before starting traditional weight training, you need to clearly determine the heaviest weight that your body can withstand 1RM (One-repetition maximum). This is a term that refers to the heaviest weight that you can perform at most 1 time or the maximum weight you can lift. The calculation of RM is also quite simple. For example, if you can bench press a maximum of 60kg, then your 1RM is 60kg.

After determining 1RM, you proceed to practice 4 sets for each exercise. In which, sets 1 and 2 will be the warm-up movements, and sets 3 and 4 are the two main training sets. The rest time between each set is from 90 - 120 seconds.

• Set 1: Warm up from 12 - 14 times with weight lifting movements with a weight of about 40 - 50% of 1RM.

• Set 2: Do 8 - 10 reps with a weight equal to 50 - 60% of 1RM.

Set 3: Reduce the number of repetitions to 6 - 8 reps with a weight equal to 70 - 80% of 1RM.

Set 4: Do 4 - 6 reps with a weight equal to 80% of 1RM.

Super-set method

One of the most effective bodybuilding methods for beginners, Super-set is defined as a form of training that combines two exercises together performed continuously and sequentially from one exercise to another without any rest in between. Super-set is a suitable suggestion for beginners who do not have much time because when performing this method, you do not need to spend hours practicing but the effectiveness of increasing muscle and burning excess fat is still guaranteed to the maximum. With Super-set, you can combine two exercises for separate muscle groups, opposing muscles, or even within the same muscle group. Therefore, depending on your training goals, you can flexibly combine two different exercises, creating variety and novelty for each training session. For example, Bench Press and Dumbbell Fly or Biceps Curls and Triceps Kickback are common combinations that you can refer to.

Drop-set method

One of the gym training methods that those who are new to this sport should apply is Drop-set. This is a type of exercise that helps strengthen and consolidate muscle development in a short training time. In Drop-set, you will choose to perform any exercise, in which the weight lifted will gradually decrease until the muscles are exhausted, at the same time, the number of sets will be gradually increased and stopped when you can no longer lift. Note, that you should only take a short rest between each set, preferably 10-15 seconds, equal to the time it takes to reduce the weight.

A drop-set will typically consist of 4 sets, specifically as follows:

Set 1: Use all your strength to push the weight with a weight of about 80% of 1RM.

Set 2: Lift a heavy weight about 70 - 60% of 1RM.

Set 3: Push all your strength with a weight of 50 - 60% of 1RM.

Set 4: Push all your strength with a weight of 40 - 50% of 1RM.