Kolumne 25 | Aller Anfang ist schwer - Demo-Frey-Nutrition

Column 25 | All beginnings are difficult

January 10, 2024 Samvel Grigorian

THIS IS ESPECIALLY TRUE IF ONLY LIMITED EQUIPMENT IS AVAILABLE.

Column 25 - All beginnings are difficult

I am 19 years old, weigh 75 kilos and have been training for three months. As I am currently in prison, I cannot train in a gym. The following equipment is available to me: flat bench with dumbbell rack, dumbbells, barbells and a pull-up bar. I would be happy if you could create a training plan for me with which I can build muscle mass and develop my body well in general.

ANSWER

If you were training at home, I would recommend a gym for optimal workouts, but in your particular case, you need to try your best to use the equipment you have at your disposal.

The execution of the movement should always be controlled!

I would like to help you with some tips and a training plan. Since you are still at the beginning of your athletic development, a so-called four-split, as used by advanced athletes, is not necessary.

Instead, stick to a two-day split. That means you train your upper body one day and your legs and abs on another.

Four training days per week are enough - you train your entire body twice a week. You should divide your training into muscle groups and weeks as follows:

Monday: Chest, shoulders, triceps, back, biceps
Tuesday: legs, calves, stomach
Wednesday: Break
Thursday: chest, shoulders, triceps, back, biceps
Friday: legs, calves, stomach
Saturday: Break
Sunday: Break

Each repetition of a set should be performed cleanly and in a controlled manner.

Let’s now look at the individual training units and the muscles that are trained during them:

TRAINING DAY 1:

BREAST:

three sets of barbell presses on the flat bench
two sets of dumbbell presses on the flat bench

SHOULDERS:

two sets of shoulder presses with dumbbells
two sets of lateral raises with dumbbells

TRICEPS:

two sets of dumbbell kickbacks

BACK:

three sets of pull-ups
two sets of dumbbell rows

BICEPS:

two sets of dumbbell curls

TRAINING DAY 2:

LEGS:

five sets of barbell squats
three sets of deadlifts with straight legs with the barbell

CALVES:

five sets of standing calf raises with the barbell

BELLY:

five sets of crunches

"The optimal training should not last longer than 60 minutes!" (Quote: A. Frey)

FURTHER TIPS:

Make sure your training is clean and controlled! Avoid cheating on the repetitions.
Do eight to twelve repetitions per set! When you reach the twelfth repetition in a set, increase the weight the next time, for example by 2.5 or 5 kilos.
Always train intensively and until muscle failure!
Your training should be finished after a maximum of 60 minutes.
During each repetition, perform a quick positive movement followed by a slow negative movement.
Rest two minutes between sets.

I hope that with this plan and the important guidelines I have given you a good foundation for effective training under the given circumstances and I wish you much success!