If you want to start strength training, your goal is probably to build muscle and reduce body fat. You can only reduce your body fat percentage as a whole. Where and how much depends primarily on your genetics. So it's no use doing 1000 sit-ups in the hope of losing belly fat.
In fact, it's counterproductive: if you only train a certain muscle group, the new muscles will only push the fat further out
The actual muscle growth takes place while you sleep. So if you have the opportunity to take a short nap after training, all the better. Your body needs between 24 and 48 hours for regeneration. Ideally, the next impulse should come after that, because...
...muscles are only a luxury for the body, you don't need them to survive. So if you train a certain muscle group and then stop for a certain time, these muscles will also be broken down again.
My recommendation: train 3 times a week, every other day. In addition, of course, a lot of exercise and 1 time a week for about 30 minutes of endurance training.
In order to address every muscle again after 48 hours, it is recommended to do compound exercises. This will target a particularly large number of muscles.
Especially in the beginning you need a stable base to be able to train harder later on. So slowly work your way up to the individual exercises. In each training session you try to increase your performance. First increase the weight and then the number of repetitions.
Example: 10x with 5kg deadlift, 3 sets
Compound exercises:
- Squats
- chin-ups
- Shoulder press
- Hip Thrusts
- Crucifixion
If you still feel like training your arms after your workout, you are welcome to do so. But only afterwards, so that you don't waste your energy there.
In order for the body to build a lot of muscle, we need a certain total volume (weight x repetitions) in our training in addition to heavy compound exercises with a high mechanical load. A higher training volume definitely correlates to a certain extent with better muscle building.
However, if we focus exclusively on a low recovery range but high training volume, then we will get relatively little total volume in our training and this is also difficult to increase over time.
The biggest lever to improve total volume in one's training is the multiplier of repetitions. For this reason, it is important that we additionally include exercises and sets in a slightly higher repetition range for muscle building in order to increase the total volume. (for example 5x5 sets)
If you get stuck, simply increase the weight and reduce the number of repetitions again
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Even if you don't train at all for 4 weeks, the muscles you have built up are not gone - the only thing that decreases is the glucose in the muscle, which makes it appear bigger.
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