Workout Plan For 18 Year Old Male – Are you out of the gym because you’re not sure where to start and how to approach it?
I am not one not two But I’m going to break down three beginner exercise steps that will keep you busy for the next few months.
Workout Plan For 18 Year Old Male
More importantly, You will understand the 10 movements required for a complete and well-rounded beginner full-body workout.
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Before getting into the exercises for this full-body workout for beginners, I want to explain how everything is structured to develop healthy habits in your training.
It all starts with different fitness levels based on the complexity of the movement patterns.
The first stage is called the reaction period. These basic moves are for absolute beginners, meaning some will be bodyweight exercises. When using weights, The exercise will not be complicated to perform.
Phase 2 goes beyond the beginner period and involves exclusively using weights, while Phase 3 has a strong emphasis on increasing neuromuscular performance so that you can handle more technical exercises.
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During phase three, you’ll progress to more advanced movements, especially compound movements that target multiple muscle groups at once. for example, It’s Barbell Back Squats; You’ll find more advanced exercises like the Barbell Bench Press and Barbell Deadlifts at level three.
These steps and associated exercises are planned in a way to maximize neuromuscular development. increase in strength; You will also see increased fat loss and muscle growth.
Starting at Level 1 and working your way through each level, you’ll correct muscle imbalances and set the stage for performing bigger lifts correctly.
No matter what level of “beginner” you are. I recommend starting from level 1 and progressing through each level. I want to do this because if I try to make big promises, I might miss some important progress.
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It doesn’t matter if you have zero or some experience in the weight room. Better to start over and get it right. Finally, You may have muscle imbalances that you are not aware of.
As mentioned above, We’ll go through each exercise step based on the complexity of the movement.
After that, I will give you 3 months of training based on the same exercises. No surprises here – just a stupid training program.
Now that you know what to expect, let’s begin by reviewing each exercise in Phase 1 of the Best Full Body Beginners Guide.
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I know you’re excited to get started, However, there are important points for each step that you should be aware of before getting the manual.
The first movement pattern is something called the Horizontal Push. Here we have shoulder, Chest and triceps are used.
I like the Standard Pushup as a Level 1 exercise because it requires building scapular control while placing the hands firmly on the ground.
Sit in a plank position with your palms flat on the ground and shoulder-width apart. Your feet should be hip-width apart. From this pushing position, To do the Modified Knee Pushup, you can either keep your legs straight or bend your knees. The latter is best for those who cannot do pushups with perfect form.
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Bend your elbows and lower your chest to the ground and press back up to the starting position. Remember to keep your core tight at all times.
Most of us are talking about the shoulders and triceps, which perform the overhead vertical push.
It’s easier to move with one hand at a time and gives you the perfect opportunity to spot those right-left imbalances. In addition, By using only one manual at a time, there is less to worry about core control.
Hold a dumbbell in one hand and rest the other hand on your hip or shoulder level. Bring the dumbbell to shoulder height and hold it straight while leaning slightly forward.
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In other words, don’t let your shoulders roll back. Make sure the shoulder favors forward motion. Press the dumbbell overhead until your arms are straight. Finally, lower the dumbbell back to the starting position and repeat. Then, once you’ve completed all your responses, switch to the other side.
Then we look at the next movement pattern; Go to horizontal scroll. For this model, We’re talking biceps and back. I want to start you off with a chest squat.
When you get into this position, there is no demand on the lower back. Instead, We can focus on our ability level to strengthen muscles and develop traction.
Place a pair of dumbbells on the floor in front of a bench. Lie down on the bench and pick up the dumbbells. As you pull the dumbbells up, focus on contracting your back. Pause when your upper arms are parallel to the floor and slowly return to the starting position.
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Another has the Vertical Pull movement pattern. There is no better exercise for weightlifting beginners than the Lat Pulldown.
Sit on the Lat Pulldown machine with your knees bent and feet flat on the floor. Grasp the bar with both hands, shoulder width apart. Lean back slightly and lower the bar to your chest with your elbows. Remember to focus that contraction on the house.
If you don’t have access to the Lat Pulldown machine. You can make a band version of Pulldown by simply using a band on the pulldown.
You will use the same movement indicators as above, But I’ll use a resistance band attached to a pull-up bar or similar stable surface.
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Hold a rope attached to the cable machine with both hands. Walk until the weight leaves the pile. From here, You focus on hanging the hips back and use strong hip flexors to drive yourself back into a vertical position.
We’ll move on to the Squat movement, which emphasizes the ability to move your body up and down in a specific position.
Since our end goal is the Barbell Squat, We want to start with an easier model. I recommend the Dumbbell Drop Squat.
What I love about this workout is that it teaches beginners the exact body position when doing squats. This is because the dumbbell falls straight through your center of gravity, bringing your body into a proper squat position.
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Hold the top of the dumbbell with both hands. Keep your feet shoulder width apart. Look at the corners of your toes and turn them around. Roll your hips back by lowering your hips straight down. Pause at the bottom and focus on the contraction in your quads as you come up.
As an athletic strength coach; I can tell you that the Lunge is one of the most overlooked yet incredibly beneficial forms of movement you need to master.
In this first step, You don’t have to worry about using a heavy weight or a light weight. Here you don’t use any weights.
Keep your feet shoulder width apart. The goal is to move the body up and down in space, just like in a squat, to extend one leg in front of the other. Starting with the left knee in front, pass the rep and then switch sides.
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Again, you want to focus on just your body weight, and for this style I chose the Reverse Lunge.
If you have existing knee problems, I like the Reverse Lunge because it is more forgiving on the knees. Walking Lunge is great, but only if your knees are strong.
Start with both feet on your hips. Move your feet hip-width apart. Maybe a little more depending on size and build. Step the right leg back and hold the left leg.
As you step back, lower your hips until your legs are bent at about 90 degrees. The front knee should be directly above the ankle and the back knee should be close to the ground.
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Keep your upper body upright and engage your core. Press through the front heel to straighten the left leg and bring the right leg forward and return to the starting position. Repeat on the other side.
Spinal flexion and pelvic rotation are essential in learning to contract the abdominal muscles correctly.
This is a Pilates movement that not only teaches you how to get off the ground, but also how to lower yourself back to the ground and control your core movements part by part.
Our final movement pattern is Carry. I would argue that this is another one of those incredibly important but often overlooked forms of movement.
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Why? It helps you learn how to build grip and hand strength so you can move with agility.
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