The primary aim of many new trainers is to increase Muscle Mass while reducing Body Fat.

This goal is synonymous with the first time or returning trainer and quite achievable in the initial stages of training, with adequate planning. Periodization, i.e. adding muscle or stripping fat will be employed later down the line when a foundation has been built, but for now the new trainer can exploit what is deemed the ‘honeymoon period’, reduce body fat and increase muscle girth and strength at the same time.

The notion of ‘feeling the burn’ and ‘no pain, no gain’ also have to be eliminated from the mindset of the trainer in order to make the best progress. 


The plan will be a simple three day weight training plan with a cardio schedule included. It will be free of ‘ego work outs’, it will exclude training to failure on bicep curls and will not have the trainer doing 500 sits up a day and running on soft sand before downing 10 raw eggs. This is simply the bread and butter for the new or returning trainer.



For the new trainer, any weight training stimulus will have an effect on muscle strength and size


Regardless of what the trainer does, they will increase mass and strength. Although this is the case, it certainly doesn’t mean the trainer has a licence to indulge in suboptimal training routines, littered with ill thought out exercises and rep/set schemes. These gains will slow and stop if progression and adequate exercises are not employed.


The common mistake of the ‘newbie’ trainer is to head to the chest press, the bicep machine and finally the ab cruncher; this alone will cause muscular imbalances and also hinder the aesthetic appeal of a ‘complete’ physique.



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