Best PUSH Workout for Beginners: 4 Phases of Weight Training

Описание: This video is about the best push workout for beginners and the 4 phases of weight training that you should know about during your first year in the gym. According to the National Academy of Sports Medicine (NASM), the 4 phases are: stabilization, endurance, hypertrophy, and maximum strength. There are actually 5 phases, the fifth one being “power”, which is not covered in this video.

If you’re new to lifting weights, it’s not a good idea to copy an advanced push day routine. The main priority at the start is not building muscle or strength. It's building a stable foundation that helps you build muscle and strength in the future (stabilization). Once you can stabilize your body during exercise, the next step is to hold tension in the muscles for an extended period of time (endurance). After improving stabilization and endurance, this is when you can focus primarily on building muscle (hypertrophy) and strength (maximum strength).

During your first year lifting, the exercises you do and the training methods you use will look different than what other people are doing. Since there’s a different goal for each of the 4 phases, it’s best to train specifically for the phase that you’re in. Also, going through each phase in order reinforces good training habits and helps you progress in the best way possible.

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TIMESTAMPS
00:00 Best PUSH Workout for Beginners: 4 Phases of Weight Training
01:10 Training Phase #1: Stabilization
04:29 Training Phase #2: Endurance
04:57 Endurance PUSH Day Workout
06:54 Training Phase #3: Hypertrophy
09:00 Training Phase #4: Maximum Strength