Well, I promised a program template for a rank beginner, so here it is. By no means is this an end-all, be-all template for exercise – rather, consider it a jumping off point that should be tweaked to your individual concerns.
I don’t think you’ll get any argument over the idea that you need to (at some point) work your entire body. Not only are you preventing injury and discomfort from muscle strength imbalances, but all the girls will laugh at you if you have big biceps and tiny little chicken legs.
There are two main ways to arrange exercises: Body region (or muscle groups), or by function.
Most programs you see will be arranged by muscle groups. “Here’s an exercise for legs. Here’s one for chest,” etc. This is ok and will take you reasonably far, but I tend to think of exercise programs in terms of muscle function. Here’s why:
1. First, cliche as it is, form follows function. Muscles have a job to do, and the most efficient way of improving strength and muscle health is to increase their capacity to do their unique jobs. Without getting into a lot of boring science stuff, the best way to do this is progressively overload them in their most effective lines of pull (the muscle group’s “function”) because in that range muscles can handle the greatest amount of weight with the largest margin of safety.
2. By thinking of function first and not muscle groups, your emphasis is on improving performance, which is a lot easier to track than aesthetics (which largely depend on your efforts at the dinner table). Also, it’s good to be as strong as you look.
3. Last, and certainly not least, by working all the main functions of the body, you work all the major muscle groups. Since time is a strong consideration for most people (read: non-athletes), efficiency is key. Maximum effect for minimum investment.
The main 8 functions I look at for newbies are:
- Lower body Push
- Lower body Pull
- Upper body Push (vertical)
- Upper body Pull (vertical)
- Upper body Push (horizontal)
- Upper body Pull (horizontal)
- Trunk flexion
- Trunk extension
Now, are there more than these 8? Of course. Paul Chek identifies 12 main movement patterns. I choose these 8 because they comprise the main movements most folks need to be “strong all over.” In individual cases, such as athletes with a specific goal or individuals with rehab issues, there will be more than just these 8. Nor must a program consist of at least these 8. If you’ve sustained a severe spinal injury, you may only be able to work with one or two functions pain-free – so be it.
Next we’ll tackle putting exercises into this template and getting ourselves a proper program.
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