Magnus Lygdback has helped movie stars like Ben Affleck and Gal Gadot get in superhero shape, but he also share insight on his YouTube channel on how beginners can get started in the gym. In a new video, Lygdback breaks down the principles he uses when putting together a new training program for somebody who is at the start of their own fitness journey.
Before you get started, Lygdback believes it’s worth asking yourself some simple questions, like how much time can you realistically invest in this process. “The more time you have, the more you can split your training up into specific muscle groups and even specific training,” he says. “On the other hand, if you don’t have a whole lot of time, you might want to combine your exercises and modalities, and maybe even do full-body workouts every single session.”
Another important factor is how much experience you have prior to starting. “If you’re a beginner, you should probably focus a lot on basics, building a strong foundation and good habits,” says Lygdback. “You might not want to go to extremes in the beginning, or put too much pressure on yourself.”
When it comes to the actual programming of your training routine, there are three more specific questions that Lygdback will ask: What do you like to do, what do you need, and what do you want to get better at? “Those three things will determine what your program looks like,” he says.
And in terms of how to program a workout, Lygdback advises training every muscle in your body once or maybe twice a week, and this will depend on how much time you are able to spare for your workouts. If you can only train twice a week, then you might want to do full-body workouts both times, or an upper body workout one day and a lower body workout on the other. If you can train three times a week, then you might split between upper body, lower body, and upper body again, then switch the ratio the following week. Alternatively, you might decide to do a lower body, chest and back, and arm and shoulder day split.
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