A Beginner Workout Routine To Build Muscle
This outline for a workout routine to build muscle has been devised for people just starting out in weighttraining. It is simplistic in it’s approach which is also why it is very effective for building muscle mass.
The key to proper weight training is to establish a good foundation in which to build upon much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house as time goes on the house will become weaker and less sturdy. Same thing with weight training.
Keep it simple. It is so much easier to focus effectively on a few tasks exercises than to spread yourself thin on many different ones.
This has been devised to follow for approximately 46 months which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this the more you know does not necessarily mean better results when it comes to trying to build muscle.
I have met very learned weight trainers who have been doing this for years but physically appear as though they don’t put into action what they have “learned.” It’s not so much “what you know” as it is how you “put into action” what you do know.
Keep your routine simple follow the suggested exercises most have descriptive sheets that show you how to do a specific exercise for approximately 6 months and i guarantee you will start to build more muscle as a result.
Step 1. From the following muscle groups pick two that you will be working out on day 1 of weight training.
ChestBackShouldersLegsBicepsTriceps
Day 1 _________ and __________
Then for day 2 pick two different muscle groups.
Day 2 _________ and __________
Finally day 3 will include the last two muscle groups.
Day 3 _________ and ___________
Here is your three day weight training routine. Monday Wednesday Friday is good or maybe Tuesday Thursday and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your nonweight training days. Your week may look like this:
Monday: back chestTueday: cardioWednesday: legs shouldersThursday : cardioFriday: biceps tricepsSaturday sunday ff
Step 2. Depending on which muscle groups you are training pick 23 exercises for each muscle group from among the following list.
Chest
Flat bench press with barFlat bench press with dumbbellsIncline bench press with barIncline bench press with dumbbellsDips
Back
Dumbbell one arm lat rowCable lat pulldown to frontSeated back row on machineDeadliftsBent over back rowsLower back extensionChinups PullupsShrugs for Traps Dumbbells or barbell
Shoulders
Seated military press with barSeated dumbbell shoulder pressesdumbbell side lateral raisesBentover dumbbell raisesFront dumbbell raises
Legs
SquatsLeg pressLeg curlsLeg extensionStiffleg deadliftsLungesCalfraises/presses
Biceps
Alternate dumbbell curlsStraight bar curlsCable curlsHammer curls forearms and bicepsEz curl bar curls
Triceps
Triceps extension lying down SkullcrushersClosegrip bench pressCable triceps pushdownsDumbbell kickbacks
Abdominals
Lying crunchesLeg raisesCable crunchesStability ball crunchesCrunches on incline bench
Now plug each exercise into the appropriate spot on the next page to give you the whole week’s routine. As a beginner you only need to do 23 exercises per muscle group but do them well with intensity.
Doing two exercises with intensity and focus is better than doing 34 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 46 months. It’s up to you.
Monday: muscle groups ______________ _____________
1st muscle group___1st exercise____________ x 3 sets2nd exercise____________x 3 sets3rd exercise if applicable____________x 3 sets
2nd muscle group______1st exercise____________x 3 sets2nd exercise____________x 3 sets3rd exercise if applicable____________x 3 sets
*include 2 sets of 2 abdominal exercises
Wednesday: muscle groups ____________ _____________
1st muscle group ________
1st exercise ________________x 3 sets2nd exercise_______________x 3 sets3rd exercise if applicable____________x 3 sets
2nd muscle group _________
1st exercise ______________ x 3 sets2nd exercise _______________ x 3 sets3rd exercise if applicable____________x 3 sets
Friday: muscle groups ________________ _________________1st muscle group __________1st exercise ______________ x 3 sets2nd exercise ______________ x 3 sets3rd exercise if applicable____________x 3 sets
2nd muscle group __________1st exercise _______________ x 3 sets2nd exercise _______________ x 3 sets3rd exercise if applicable____________x 3 sets
Include 2 sets of 2 abdominal exercisesYou will be doing 3 weight training workouts per week.
You will be doing two muscle groups per workout ex. Biceps triceps. You will be doing two to three exercises per muscle group. ex. Flat bench w/ bar incline bench w/ dumbbells
You will be doing 3 sets per exercise.
1st set10 reps warmup2nd set8 reps weight acclimation3rd set6 reps heavy set
On each set try to progressively add a little more weight each time.
Keep records of your weight lifts so you can try to outdo progress each and every workout! You can do abdominals twice a week spaced apart a few days.
This beginner’s workout routine to build muscle will soon have you blasting past others in the gym.
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