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How To Start Building Muscle (For Beginners)Muscle growth workout plans for beginners -
The thing is, you don't have to train like a bodybuilder or competitive weightlifter right from the start. Let's walk through the first three months of a solid muscle gain program.
Read enough studies on muscle-building exercise programs and a general pattern emerges: When the subjects are novice trainees, the vast majority of studies find no significant difference between one program and the next.
Basically, any effort to build muscle is better than no effort. Eventually, you will need a more optimized program. However, for the first few months, pretty much everything works. You just need to get the ball rolling by following a few key principles. Your task: Pick just two or three workouts to rotate between for the next few months.
Oh, and don't worry about technical terms like periodization, 'pyramid' rep schemes, drop sets, or any of that stuff. Stick with straight sets and very approximate rest periods. Beginners require a pretty low weekly training volume to make strong progress — around 30 to 50 sets per week.
SPARTAN by Power Systems Strength Band. Not to mention, newbies often experience enough post-workout muscle soreness to make daily workouts pretty unappealing, anyway. Typically, soreness subsides as time goes on and you become more familiar with the exercises in your workouts.
To start, train two or three days a week, and include fifteen to twenty sets think three or so sets of five or so moves per workout. Novices tend to worry a lot about safety , so I want to address it. If you lift consistently, your muscular strength can easily double, triple, or even quadruple as time goes on.
Your connective tissues, like your joints, ligaments and tendons, can get maybe only 50 percent stronger. That said, there are a few exercises to avoid. High-speed exercises — like jump lunges or kettlebell swings — can still be dangerous, because you can hit yourself with a weight or twist an ankle.
Plus, some complex exercises — like kettlebell snatches — can be risky for newbies, since you can easily move your joints particularly your shoulders beyond their safe range of motion. Plus, since beginners can make good progress regardless of which rep range they use, don't push yourself too hard to lift heavy.
For now, keep things a little lighter and focus on form. Finally, though you may instinctively want to avoid more 'technical' exercises, like squats and bench presses, don't! Since lifting weights is safer now than it will be in the future, I recommend learning these movements early on.
One surefire way to maintain motivation : Keep a journal of your workouts. Log what exercises you did, how much weight you used, and how many sets and reps you performed. Another: End every workout with something you enjoy. Whether it's saving your favorite exercise for last or spending a few minutes in the sauna, come up with a satisfying way to end your workouts.
How did you overcome it? The first visit to the gym for a new lifter can be one of his fondest memories, although at the time it may seem like a nightmare - a bunch of people with great physiques striding confidently from machine to machine, lost in the tunes blasting out of their iPods.
The smell of sweat and iron mingle in the air with grunts and echos of steel plates slamming together. It's enough to make a newbie feel as if he's stumbled into the modern Mount Olympus; god-like figures are all around. If getting huge is your goal, this seems to be the place.
But what's the best way to start when everyone else already seems so far ahead? Don't sweat it - beginning on the journey to the body of your dreams doesn't have to be difficult.
What Workout Program Would You Design For Them? I believe that the ideal program for a beginner is a simple, 3-day split that focuses on compound lifts. This gives the lifter plenty of recovery time and makes use of exercises that activate a large number of muscles at one time, rather than isolation exercises that focus on one or two.
Compound lifts pack on muscle, giving a beginning lifter a great base to start from. While some may recommend 4-day splits, I think the extra day off is important for beginners because their muscles and central nervous system have not yet been properly conditioned to handle such a load.
Such splits are susceptible to overtraining. In addition, a beginning lifter may be overwhelmed and feel that lifting is taking over his life if he's at the gym too frequently.
I've also placed the more strenuous days on Monday and Friday so there is plenty of space between them. Cardio will vary depending on one's goals; in order to minimize fat gains, 30 minutes of cardio on off days will be helpful, but not necessary.
The beginner may also be involved in other sports, which would constitute sufficient cardio in themselves. Ab work can be added at the end of workouts or done on the weekends.
Beginners should remember to warm-up with stretching and two warm-up sets before each lift to ensure that they have the proper form and range of motion down, as well as to gauge how much weight they can handle.
Click Here For A Printable Log Of soundcheck's Monday Workout. Click Here For A Printable Log Of soundcheck's Wednesday Workout. Click Here For A Printable Log Of soundcheck's Friday Workout. What Should A Beginner Avoid When Just Starting A Training Program?
Ego Lifting. This is an easy trap to fall into. With so many other, more experienced lifters surrounding a newbie, he may become obsessed with the numbers on the weights rather than the quality of the lifts.
However, if form is compromised for the sake of putting up heavier weights, by putting one's back and legs into dumbbell curls, for example, the target muscle groups are not being sufficiently stimulated and the risk of injury is high.
These consequences are counterproductive and should be avoided at all costs. It's important to remember that everyone has to start somewhere, and there's no shame in using lighter weights if you're working hard. A common complaint from new bodybuilders is that they just can't seem to put on mass.
Often, this arises because they don't realize that eating big is necessary to get big. This can be difficult to get used to, and many newbies may underestimate how many calories they need - enough to compensate for the expenditure in the gym plus a surplus to grow.
The fact that most newbies are young and have naturally quick metabolisms doesn't help either, creating a lot of "hardgainers. Remember when your mother told you too much of anything wasn't good for you? You probably didn't realize she was talking about weight lifting, did you?
Some newbies can become so enamored with training that they want to do nothing but. In other cases, they may think they can speed up progress by logging more time at the gym. However, excessive volume will only hold one back, and training too often won't provide enough time for one's body to recover.
Muscles grow OUTSIDE of the gym; don't skimp on rest. Over Supplementation. While some supplements Besides, those just starting out can always count on "noob gains" at first.
Don't get me wrong - supplements are valuable, but a newbie should exercise for a while on his own to figure out what's lacking and can be covered by extras. That said, I would recommend using whey protein and supplementing with a multivitamin.
Believing Everything Joe Bro Says. When one is unfamiliar with how things work, he may look to someone more experienced for advice.
A beginning lifter will find many muscular, potential role models at the gym, and it can be tempting to follow everything they say to the letter. This isn't a good thing though - these experienced lifters have found out what works for them personally, and everyone's body is different.
Newbies should see how their bodies react to things rather than trusting the advice of others. A lot of misinformation and "broscience" tends to be spread around the gym, and there is a high potential for harm to enjoyment and health.
Avoid self-appointed 'experts' and question the illogical. What Additional Tips Would Aid A New Gym Enthusiast To Long-Term Success?
Educate Yourself. There's nothing wrong with not knowing much when you first begin, but there's no reason to remain ignorant, whether the matter is on lifting, nutrition or anything else. Asking other people at the gym can be helpful, and consult a trainer if there is one available.
Most people love to share their knowledge, and no one will criticize you for trying to better yourself. If you're too shy, don't worry - there are thousands of articles on Bodybuilding. com to answer all of your questions.
And if you still can't find what you're looking for, check out the Forum for additional advice or just to chat and make some new friends. Find A Partner. It can be intimidating to walk into a strange, new gym by yourself, so why not go with a friend? This will make you more relaxed and comfortable, and will also give you someone who can critique your form and share ideas.
Partners are also excellent at keeping you motivated and challenging you to pump out a few extra reps. Partners can help you get through tough days and share in your moments of glory, and you'll never have to worry about finding a spotter on short notice.
Get Adequate Rest. Beginners may feel that muscles are made in the gym, so the more time spent there, the better. Unfortunately, that's not how it works, or I'd be at the gym right now instead of writing this!
Your muscles need time for growth and repair, especially when first starting, because your body isn't used to the trauma. Try to get 8 hours of sleep every night and give your body some relaxation time. Eat Up! It can't be said enough - eating big is the key to getting big.
But even if you don't want to pack on mountains of mass, you're going to need extra food just to fuel your workouts. The more food you eat, the more intensity you'll be able to bring to the gym, and the more success you're likely to see. You'll need a surplus of calories to develop muscle, so don't worry about eating 'clean' all the time, just use common sense.
If you're confused about how much to eat, look for an online calculator, such as Berardi's Massive Eating plan. Be Patient. Enthusiasm can easily turn into frustration if results don't come as quickly as you want. Remember - bodybuilding is a process, and it takes time to reshape your physique. Setting goals can keep things in proper perspective, and logging workouts is a good way to judge progress if you can't tell by the mirror.
Be Well-Rounded. With ridiculous media portrayals all around, it can be tempting to concentrate on hot spots such as biceps and abs and forget everything else. However, you will see the biggest gains if you train all parts of your body; big lifts like deadlifts and squats can shock your core just as effectively as crunches.
If you neglect some areas now, you'll find yourself with some asymmetry or lagging parts later, and that can be difficult to correct. What Helped You Get Over Your Initial Fear Of The Gym And Lifting Weights?
My first real gym experience was tough - it was my freshman year at college, and I knew absolutely no one. I had only lifted a few times with buddies on my hockey team in high school, so I was completely out of my element.
Everyone at the gym seemed massive to me and also appeared to know one another. I was afraid I'd look like a fool because of my inexperience. However, I kept training and my hard work spoke louder than my inexperience, and the other lifters seemed to appreciate it.
Because we were all lifting around our class schedules, I tended to see the same people a lot of the time and got up the courage to start some conversations and ask for help. Thankfully, everyone was friendly and I came to be a lot more comfortable at the gym, which made lifting much more enjoyable.
I also did a lot of reading on my own so I could educate myself and have something to share with others. This helped me form a bond with others and allowed me to be at ease, which is conducive to success.
Now I just enjoy myself as much as possible and look for others to help progress. Best Routine For A Newbie. Oh Yeah. The first day at the gym. It is just one of those things in life that involves so much of a mental factor, that it creates a lasting impression - one that will surely last a lifetime.
But you are ready to enter a gym and give exercising a try. That itself puts you ahead of the millions of lazy people around the world, who would never do such a thing.
But that is just step one. Now let us ensure that your time in the gym is not wasted. First, start off with a very light warm-up. This should take about 10 minutes and I would recommend the following -. Click Here For A Printable Log Of big game hunter's Warm Up. This light warm-up is done in order to get your body ready for the heavier sessions that lie ahead.
It is important to note that you do not go to failure on any of the warm-up sets. This would leave you exhausted for the main workout.
This procedure ensures that your muscles are not cold when you stretch them. They are already warmed up a little. This helps prevent injury. Precede every workout with one warm-up set with moderate weights. Do one warm-up set with about 15 reps. Click Here For A Printable Log Of big game hunter's Day 1 Workout.
You can perform incline bench dumbbell flyes or parallel bar dips instead of flat bench dumbbell flyes. You can choose any one for a particular week and another one for the next if you like.
Click Here For A Printable Log Of big game hunter's Day 2 Workout. Click Here For A Printable Log Of big game hunter's Day 3 Workout. Click Here For A Printable Log Of big game hunter's Day 4 Workout. Click Here For A Printable Log Of big game hunter's Day 5 Workout.
Click Here For A Printable Log Of big game hunter's Day 6 Workout. There are several things that a newbie needs to avoid. I can only hope to cover a few of them here in this section. But please take note. What Helped Me Get Over My Initial Fear Of The Gym And Lifting Weights? I have never lacked the desire to get fit and stay fit.
I have been a fitness freak and athlete basically all my life. I always wanted to be at my best at whatever sport I took up as a kid and the same is true even today. This was a big advantage when I went to the gym the first time. Obviously the decision to join a gym did not happen overnight.
Every person ponders joining a gym over a period of time before making the decision. In that period of pondering, I did my research on weight training - the benefits, challenges and the demands of it. I finally decided that it was something I needed to try. The day I joined, I must admit that I was nervous and did not know what to do in there.
And at the time, I was in a new state where people spoke a totally different language which I did not know a word of. But my mental focus and my desire to get over the challenge pushed me on Bodybuilding and fitness really does improve you physically and mentally.
In my case my mental toughness came from my experience as an athlete. Once in there, I took my first week just to learn the names of the exercises and equipment Luckily the names people use all over the world are pretty much in English. At this point I knew no more than a dozen words of the new language people spoke.
The following 2-to-3 weeks, I learned from a well experienced coach by use of sign language and the dozen words I already learned, how to perform every exercise and what routine I need to follow. It was tough, but I knew I was tougher. And the coach was always ready to help and pass down his knowledge and experience.
That was it.
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