BOOKS OF PERSONAL IMPROVEMENT AND MOTIVATION

• This is a routine that is structured in a way that is generally functional for beginners. It is called this way because over time you can structure your own routine so that it is functional for you, adapted to your lifestyle, practice of another sport, among other circumstances.

• Remember that no exercise is harmful, you can only get injured due to lack of adaptability and poor technique/execution. (The weightlifting belt commonly used in lifting in the gym does not prevent injuries, it is only an aid to increase strength due to intra-abdominal pressure).

• Frequency and rest: frequency is the number of times a muscle group is trained weekly, for example; If you train back and biceps 2 times a week you are at frequency 2 with that muscle group, if you train pectorals and triceps 1 time a week it is frequency 1. It is important that the muscle rest since its fibers enter during the training process. healing of those tears that make our muscles grow (muscular hypertrophy). It is advisable to rest for 2 days and retrain those muscle groups, otherwise you can overtrain and atrophy your muscles.

• It is not necessary to train 6 or 7 days a week. Not all people have the same physical and genetic abilities or handle the same level of stress, etc. More is not always better. (It all depends on many factors, if you train 3 times a week you can distribute those 3 days in pushing, pulling and leg, frequency 1).

• Don't change your routine frequently, you have to have an exercise plan and focus on improving them.

• Focus on improving your technique every time and not on lifting weights that you don't control. This does not mean that you do not demand from your body, it is necessary to bring the muscles to certain stress levels for them to grow.

• Take this path and/or lifestyle as calm as possible. Everything is a process. Over time you will learn to keep your rest times between each series, your maximum weights, which exercises stimulate certain muscles the most, which are approach series, effective series, and so on consecutively.

Below we will leave you a routine with which you can start or continue it over time, since what defines you as beginners and/or advanced is the good execution of each exercise and applied knowledge, which means that it is not time, nor the routine, for example: there are people who have been in the gym for years but do not perform their routines well, the changes when you do not have a very active physical activity life will be noticeable, since the muscles have not been previously stimulated , but over time it will become more and more complicated and what we are looking for is to progress over time. Also a list of fitness influencers who can help you with a lot of high-value content.