What should a training programme for beginners look like? How many times a week, how many series when to go for the next training if you muscles are still sore?

It is difficult to decide unanimously as training is composed of many factors which have to be taken into consideration. These factors can be: general condition of the organism, aim of the training, time limits etc. For sure the training for beginners should: 1. take into consideration proportional development of all muscle parts (take into consideration that red muscles are less reactive to stimuli – training so there has to be more exercises to deep muscles of the back and emphasis on the eccentric phase of those exercises as it is more stimulation than concentric one; 2. initially you have to perform more repetitions about 12-14 in 3 series (more with smaller weight); 3. maximally 3 training a week with a day rest so as to have time for regeneration.

Summing up you should take up general fitness with the focus on the back in series 3x12-14; 3x a week with an emphasis on day 1 and 3 and 2nd training does not have to be so demanding.

Orma