How can a beginner build muscle at the gym without a coach ?

Let's see what Xiaomeng from the V-Line Alliance has to say about muscle-building plans at the gym.

I. Warm-up and Stretching

The purpose of stretching is to maximize the extension and expansion of the body's ligaments and muscles, improving muscle mobility during the movement process so that each muscle contraction or extension is fully stimulated. This ultimately achieves twice the result with half the effort and also demonstrates muscle control.

Time: Keep it around 5 minutes.

For specific stretching methods, please refer to: Fitness Warm-up | Stretching is Important! How to Stretch Correctly Before and After Exercise?

II. Aerobic Exercise

This is an essential step in any gym workout. Many people skip warming up and stretching before starting to use the equipment, which is very dangerous. This is because the human body needs time to transition from a resting state to an active state.

You can use treadmills, exercise machines, and other aerobic exercises to accelerate blood circulation and achieve the effect of sweating and warming up. This will allow the functions of various organs in the body to be fully mobilized and avoid muscle damage during exercise.

Time: It is best to keep it around 15 minutes.

See below for: What are some aerobic exercises? We'll tell you a few weight loss secrets!

III. Strength Exercises

Gyms have a lot of equipment. There are fixed machines, dumbbells, barbells, and other heavy free weights, and they are quite complex. For people who are new to gyms, it's hard to know where to start.

Here, I suggest beginners start with fixed machines, because when you first come to the gym, your strength is not yet stable and you lack a clear understanding of your own strength. You need to observe your progress while exercising with fixed machines and then gradually transition to free weights.

Time: Keep it between 40 and 50 minutes.

Below are the training standards for different muscle groups. You can choose to train according to your own situation!

01

Target muscle: pectoralis major

action:

Flat dumbbell flyes: 6 sets x 10 reps

Flat dumbbell bench press 5 sets x 12 reps

Push-ups: 6 sets to failure

Play GIF

02

Target muscle back

action:

Single-arm dumbbell row 7 sets x 12 reps

Bent-over dumbbell rows: 5 sets of 12 reps

Straight-leg deadlift: 6 sets x 12 reps

Play GIF

03

Target muscle shoulder

action:

Dumbbell press 5 sets x 10 reps

5 sets of 10 bent-over flyes

Single-arm dumbbell front raise: 5 sets of 12 reps

Upright rowing: 5 sets x 12 reps

Play GIF

04

Target muscles in the arms

action:

Alternating dumbbell curls 3 sets of 8 reps

Concentration curls 3 sets x 8 reps

Chest single-arm curl 3 sets x 12 reps

Close-grip bench press 3 sets x 8 reps

Single-arm overhead triceps extension, 3 sets of 8 reps

Behind-the-back triceps extensions, 2 sets x 12 reps

Play GIF

05

Target muscular legs

action:

3 sets of 10 reps each of scissor squats

Kneel with your back straight for 4 sets of 10 repetitions

Frog jumps 2 sets x 30 reps

High knees 3 sets x 120 reps

Supine hip raises: 3 sets of 30 reps

Play GIF

06

Target muscles: chest, waist, and abdomen

action:

2 sets of parallel bar dips to failure

3 sets of push-ups to failure

Flat dumbbell flyes 3 sets x 10 reps

Flat dumbbell bench press 3 sets x 12 reps

2 sets of crunches to failure

Waist twists 2 sets x 40 reps

Side crunches, 2 sets x to exhaustion

3 sets of 12 reps each for weightlifting lateral bends

Play GIF

07

Target muscles: back, waist, and abdomen

action:

2 sets of pull-ups to failure

Single-arm dumbbell rows: 3 sets of 10 reps

Bent-over dumbbell rows: 3 sets of 10 reps

Straight-leg deadlifts 3 sets x 12 reps

2 sets of crunches to failure

Waist twists 2 sets x 40 reps

Side crunches, 2 sets x to exhaustion

3 sets of 12 reps each for weightlifting lateral bends

IV. Mealtime

Make sure your body gets enough nutrition. Fitness involves not only exercise but also proper nutrition. Consume enough carbohydrates before and after your workout to maintain your energy levels.

Eat smaller, more frequent meals, with increased protein intake at each meal to promote muscle synthesis. Use fitness supplements appropriately. Don't worry about side effects; normal use will not cause problems. It's undeniable that fitness supplements can promote muscle growth in a relatively short period.