A common question I get asked by untrained people is “What is a good beginner bodybuilding routine?”. This is actually a very smart question to ask, simply because bodybuilding workouts should be different for untrained and experienced lifters.
Generally bodybuilding workouts for experienced trainers will have to much volume and intensity for beginner bodybuilders. Therefore a beginner bodybuilding routine should be altered to suit.
That is not to say that beginners cannot do more advanced bodybuilding workouts, but you will not get the same (or any) muscle gains. A beginner bodybuilding routine will give you far better results, than with intermediate to advanced muscle building routines.
Beginner Bodybuilder Routine
Beginner bodybuilders have one great advantage of being untrained. Therefore, whenever you begin weight lifting you body will automatically add muscle, no matter the bodybuilding routine. This is because it is a new stimulus to your muscles, so your body “panics” by wondering what is happening to it, then adds muscle to compensate.
With that being said, you can get even better results with a proper beginner bodybuilding routine, designed for your experience level. Rather than mess about in the gym, not really focusing on anything. With that in mind, let’s have a look at beginner bodybuilding workouts.
Beginner Bodybuilding Workouts
Beginner bodybuilding workouts tend to have less volume on your muscles during a workout, compared to more advanced bodybuilding routines. Simply because your muscles do not need much stimulation to get them to grow. However to speed up the muscle building process, you will be using more frequency on your muscles with 3 full body workouts.
These beginner bodybuilding workouts will hit your muscles three times a week, which means you will be forcing your muscles to grow three times a week. You can get these workouts below:
Beginner Bodybuilding Workouts
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 6-10 |
| Stiff Leg Deadlift | 3 | 6-10 |
| Standing Calf Raise | 2 | 10-20 |
| Cable Chin Ups | 3 | 10-12 |
| Barbell Bench Press | 3 | 10-12 |
| Dumbbell Overhead Press | 3 | 10-12 |
| E-Z Bar Curl | 2 | 10-12 |
| Close Grip Bench Press | 2 | 10-12 |
| Crunches | 3 | 10-20 |
I would urge you not to be fooled by this beginner bodybuilding workout or to be lured by other advanced workouts promising massive muscle gains. This workout will provide you with the best gains for your level of experience. If you do not know what the exercises are, you can do an internet search for them to show you.
Take around a minute between sets, if you are fairly fresh then use shorter rest periods and use up to a minute if you have tired yourself out.
Do not use rest periods to chat to that sexy blond thing beside you! Use as little as rest as possible then move on.
Do not use rest periods to chat to that sexy blond thing beside you! Use as little as rest as possible then move on.
Start by using the lower rep range number, then each week try to do more reps with the same weight. Then once you can do the upper range of reps, add more weight to the bar to drop your reps down to the lower end. Keep doing this, as this is the most important element of any bodybuilding workout routine, which is something called Progressive Overload.
Beginner Bodybuilding Routine: Progressive Overload
You must be following a progressive overload!
This means that every week you must be adding more weight to your lifts or doing more reps with that same weight. Whenever we lift weights for so many reps, our muscles adapt and grow to that training stress. If you then do the same weight, sets and reps in your next session you will only be maintaining your current level of strength and muscle mass. As your body has already adapted for that stress.
If you neglect the above information you will not get any bigger or stronger, but stay the same size as before.
Beginner Bodybuilding Routine: Nutrition
Nutrition is a massive part of muscle building and should form a integral part of any beginner bodybuilding routine. Simply put, of you do not eat enough, you will not grow and add muscle. Think of it this way; you could not building a wall without any bricks, so how can your body grow muscle without adequate nutrition. There are many numbers which you can work to for amounts of protein and other things which you can work to.
But for now I do not want to complicate things, so try to eat as much health food as possible and always eat protein with every meal. I’ll give you some good foods below.
But for now I do not want to complicate things, so try to eat as much health food as possible and always eat protein with every meal. I’ll give you some good foods below.
Beginner Bodybuilding Routine: Muscle Building Foods
Protein foods: Lean beef, chicken, turkey, eggs, cottage cheese, tuna, fish and whey protein.
Carbohydrate foods: Oatmeal, sweet potatoes, beans, brown rice, lentils, whole grains, fruits and vegetables
Essential fatty foods: Olive oil, fish oil, almonds, flax seeds/oil, coconut oil and salmon
Beginner Bodybuilding Routine: Rest
You may or may not know but your muscles do not actually get bigger or stronger during a workout (apart from temporary swelling due to increased blood flow). They grow afterwards when your are resting and more so when you are sleeping. Therefore make sure you get plenty of rest after your beginner bodybuilding workouts and get plenty of sleep, at least 8 hours a night. Your body produces more testosterone and growth hormone while you sleep, so do your best to get plenty of it and do not be afraid to get some naps in during the day.
Beginner Bodybuilding Routine: Conclusion
Muscle building is a long hard process so do not be expecting over night results. Most of the time if something is not working it is not necessarily the bodybuilding workout, but the whole bodybuilding routine. This means to make sure you are getting enough food and rest to recovery and grow from your actual workouts.
Thankfully if you work hard, you will make some great muscle gains, so please make use of this beginner bodybuilding routine and let me know if I can help you with anything else.
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