As a beginner, what do I have to keep in mind when I start training?

Don't expect miracles. Growing your muscles means hard work and doesn't happen overnight. Going from doing nothing to regular training is tough. Be persistent and set yourself small and large-scale goals such as: Next week I'm going to lift 1 kilo more, and I'll be able to do 10 chinups in 6 months. Important for beginners: Don't overestimate your physical power, otherwise you're guaranteed to hurt yourself. Executing movements in a controlled way is more important when you're starting weightlifting than when you're lifting heavy weights later on. Errors that creep in now are difficult to fix later. Start with weights that are too small so that you can perform the exercises cleanly, even for the last rep.

Training FAQs

  1. Is an proper warm-up absolutely necessary?
  2. How do I know whether I'm doing an exercise correctly?
  3. What is a rep or repetition and what is a set?
  4. What weight and how many reps result in optimum muscle growth?
  5. As a beginner, what do I have to keep in mind when I start training?
  6. I often seem to be pumped after training. Why is this?
  7. Is there are rule for breathing when you're working out?
  8. Does training with free weights mean faster results?
  9. I don't have much time. Which type of training types give me the greatest muscle growth in the shortest time?
  10. How does pyramid training actually work?
  11. What is hypertrophy training?
  12. Do you need to train every muscle group in every workout?
  13. Work takes up a lot of my time. Suggest a quick workout.
  14. What is a TrH program?
  15. What are the advantages of maximum strength training?
  16. How does the HIT program work?
  17. Are super-sets useful?
  18. Is it normal that my pulse increases when I'm doing strength training?
  19. Does training become more effective if I keep squeezing for a few seconds after the last rep?
  20. Is posing in front of the mirror useful?
  21. Is a cool-down recommended after a workout?
  22. Do I need a weight-lifting belt?
  23. How do I make my torso V-shaped?
  24. How do strength training intensity techniques work?
  25. What about physical imbalance?
  26. Why is it always recommended that I also train my lower back?
  27. What are the most common mistakes when doing biceps curls?
  28. Are there tricks for making the workout more intensive (pro tips)?
  29. I'm always doing the same barbell exercises. Do you have any tips for variety?
  30. Is muscle soreness a good or a bad sign?
  31. How do you deal with pain after hard-core workouts?
  32. Does pain in a muscle always mean you should take a break in training?
  33. Can muscle regeneration be accelerated by cooling your muscles down?
  34. Although I train regularly, my muscle size has only increased slightly. What am I doing wrong?

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