{"id":11759,"date":"2016-10-12T13:27:25","date_gmt":"2016-10-12T17:27:25","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=11759"},"modified":"2022-08-17T01:38:43","modified_gmt":"2022-08-17T05:38:43","slug":"beginners-guide-gym","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/beginners-guide-gym\/","title":{"rendered":"Beginners Guide To The Gym"},"content":{"rendered":"<h2><img decoding=\"async\" class=\"aligncenter size-large wp-image-11997\" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-1.jpg?lossy=1&strip=1&webp=1\" alt=\"image1-1\" width=\"1\" height=\"1\" \/><strong>\u00a0A Beginners Guide To The Gym<\/strong><\/h2>\n<p>First time gym user? Don\u2019t be nervous. If you\u2019ve never exercised before and want to hit the gym, I have a game plan for you! Let me show you around the gym and guide you to the lean, athletic physique you desire. This easy-to-understand progression is safe, effective and will have you two piecin\u2019 in South Beach in no time! <span style=\"font-weight: 400;\">Before you put my game plan into action, remember one thing, you can\u2019t out-train a poor diet. If you need a diet plan to go along with this program, enter your email in the field below and I will send it to you!<\/span><\/p>\n<div>\n<p><script type=\"text\/javascript\" src=\"https:\/\/app.e2ma.net\/app2\/audience\/tts_signup_refresh\/1823341\/24e3d28869773a4015692cde0a91f7ce\/1773004\/\"><\/script><\/p>\n<div id=\"load_check\" class=\"signup_form_message\">This form needs Javascript to display, which your browser doesn&#8217;t support. <a href=\"https:\/\/app.e2ma.net\/app2\/audience\/signup\/1823341\/1773004\/\"> Sign up here<\/a> instead<\/div>\n<p><script type=\"text\/javascript\">signupFormObj.drawForm();<\/script><\/p>\n<\/div>\n<p>Follow the below phases, programming, and exercises to create a foundation of strength over a 90 day period.<\/p>\n<p><strong>Phase 1 \u2013 Muscular Stabilization Phase (30 days)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To reach your goals, the key elements are longevity and consistency in the gym. Starting with weights too fast can lead to injury. If you are injured you cannot consistently lift weights and reach your goals.\u00a0<\/span><\/p>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\">Begin with body weight only for the first 30 days. These four movements will give you a foundation of strength you need to add external resistance while keeping you safe. Repeating the same movements in the first 30 days is important to the next 60. Your muscles need to be conditioned to add resistance. If you are already efficient with <\/span><span style=\"font-weight: 400;\">body weight exercises, skip to phase two.<\/span><span style=\"font-weight: 400;\"><br \/>\n<img decoding=\"async\" class=\"aligncenter size-large wp-image-11769\" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/09\/IMG_7326-2.jpg?lossy=1&strip=1&webp=1\" alt=\"img_7326\" width=\"1\" height=\"1\" \/><\/span><img decoding=\"async\" class=\"aligncenter wp-image-11923 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-5-1-e1475851004817-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"586\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11914 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-7-e1475851119384-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11925 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-3-e1475851219822-1024x1004.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11919 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-12-3-e1475851688705-1024x1003.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"588\" \/><img decoding=\"async\" class=\"aligncenter wp-image-12013 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-1-9-e1475848281360-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"586\" \/>Week 1: MWF 10 Reps x 5 rounds<\/p>\n<p><span style=\"font-weight: 400;\">Week 2: MWF 20 Reps x 5 rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 3: MWF 25 Reps x 5 rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 4: MWF 30 Reps x 6 rounds<\/span><\/p>\n<p>Phase two you will begin the Muscular Endurance Phase and build your physique with external weight,\u00a0adding resistance to your body.<\/p>\n<p><strong>Phase Two \u2013 Muscular Endurance Phase (30 days)<\/strong><\/p>\n<p>During phase one you will feel <a href=\"https:\/\/burnbootcamp.com\/foam-rolling\/\">extreme soreness <\/a>in the first couple weeks and a subsiding \u201cdull soreness\u201d as you progress into weeks three and four. It is important, especially going into month two, to take your full recovery time. Consequently, adding weight in phase two will cause you to revisit the \u201cI can barely sit down\u201d type of soreness.<\/p>\n<p>This phase will allow your body to move an external load thus recruiting deeper fibers. Because repetitions between 15-30 per set will promote a lean, hard, striated physique<\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" class=\"aligncenter wp-image-11910 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-11-e1475849660433-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><\/span><img decoding=\"async\" class=\"aligncenter wp-image-11912 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-9-e1475851926512-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"586\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11921 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-10-1-e1475848753366-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"586\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11962 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-6-2-e1475853119784-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"587\" \/><img decoding=\"async\" class=\"aligncenter wp-image-12015 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-8-1-e1475848572974-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/>Week 1: MWF 15 Reps x 5 rounds<\/p>\n<p><span style=\"font-weight: 400;\">Week 2: MWF 20 Reps x 5 rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 3: MWF 25 Reps x 5 rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 4: MWF 30 Reps x 5 rounds<\/span><\/p>\n<p><strong>Phase Three \u2013 Hypertrophy Phase (30 days)<\/strong><\/p>\n<p>During phase two you will feel soreness throughout the entire phase. Recovery is important, especially when you are only 60 days into your first run at the gym. Hypertrophy training allows you to gain maximum lean muscle tissue with each workout. Phase four is only if your goals are to gain bulk mass.<\/p>\n<p><span style=\"font-weight: 400;\">Phase three is also known as the \u201cfailure phase\u201d and one of the few times in life where failure is your goal. Each set should leave you barely being able to complete the last rep with maximum efforts. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will also be adding Tuesday and Thursday isolation days. Hence, to build a physique, each muscle group must reach the hypertrophic state each week. So, as you progress in Hypertrophy, you will continue to stay in the same rep range and increase the weight with each workout to achieve complete failure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After 30 days of the following this programming you will no longer be a beginner in the weight room. As a result, you will then switch your routine up and no longer do the same workout twice. Your programming should be much more intricate to continue the results exponentially. <\/span><\/p>\n<div>\n<p><script type=\"text\/javascript\" src=\"https:\/\/app.e2ma.net\/app2\/audience\/tts_signup_refresh\/1823355\/24e3d28869773a4015692cde0a91f7ce\/1773004\/\"><\/script><\/p>\n<div id=\"load_check\" class=\"signup_form_message\">This form needs Javascript to display, which your browser doesn&#8217;t support. <a href=\"https:\/\/app.e2ma.net\/app2\/audience\/signup\/1823355\/1773004\/\"> Sign up here<\/a> instead<\/div>\n<div class=\"signup_form_message\"><script type=\"text\/javascript\">signupFormObj.drawForm();<\/script><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-11910 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-11-e1475849660433-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11928 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-9-2-e1475853358795-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11962 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-6-2-e1475853119784-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"587\" \/><img decoding=\"async\" class=\"aligncenter wp-image-12015 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-8-1-e1475848572974-1024x1006.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"589\" \/><img decoding=\"async\" class=\"aligncenter wp-image-11921 \" src=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2016\/10\/image1-10-1-e1475848753366-1024x1001.jpg?lossy=1&strip=1&webp=1\" width=\"600\" height=\"586\" \/>Week 1: MWF 12 Reps x 5 rounds<\/p>\n<p><span style=\"font-weight: 400;\">Week 2: MWF 12 Reps x 5 rounds (increase weight from week 1)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 3: MWF 12 Reps x 5 rounds (increase weight from week 2)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 4: MWF 12 Reps x 5 rounds (increase weight from week 3)<\/span><\/p>\n<p>Week 1: T\/TH 15 Reps x 5 rounds<\/p>\n<p><span style=\"font-weight: 400;\">Week 2: T\/TH 20 Reps x 5 rounds (increase weight from week 1)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 3: T\/TH 25 Reps x 5 rounds (increase weight from week 2)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Week 4: T\/TH 30 Reps x 5 rounds (increase weight from week 3)<\/span><\/p>\n<p>This program will get you through the beginner phases of the gym to knowing the foundational movements like a pro! Therefore, these workouts may seem repetitive, and this is on purpose. Since you are new to working out, or have never worked out before, you have to first condition your major muscle groups to fire properly and be strong through the entire range of motion.<\/p>\n<p><span style=\"font-weight: 400;\">At <\/span><span style=\"font-weight: 400;\">Burn Boot Camp<\/span><span style=\"font-weight: 400;\"> we follow this almost to a tee. Since you are under the supervision of the world\u2019s best trainers at Burn, we will change your movements more often. It is not our goal to run you into the ground and flex our tough trainer muscle. However, our goals are to get you fit, keep you safe, and exceed your goals!\u00a0<\/span><\/p>\n<p>Be sure to check us out on <a href=\"https:\/\/www.facebook.com\/burnbootcamp\">Facebook<\/a> for live informational videos and a bunch of other great things!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0A Beginners Guide To The Gym First time gym user? Don\u2019t be nervous. If you\u2019ve never exercised before and want [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":12064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[776,790],"tags":[],"class_list":["post-11759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-devan-kline","category-fitness"],"acf":{"hide_blog_author":false,"publication_link":"","print_circulationviewership":"","unique_monthly_visitors_":"","before_image":false,"after_image":false,"location_page":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.9 (Yoast SEO v21.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginners Guide To The Gym - Burn Boot Camp<\/title>\n<meta name=\"description\" content=\"A Beginners Guide to the Gym from Burn Boot Camp. 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