GETTING STARTED WITH BODYBUILDING 2015

GETTING STARTED WITH BODYBUILDING 2015

bodybuilding 2015

If you’re just beginning with bodybuilding then you have to have a basic plan. Take a look at your body and focus on what you really need to do to it.  One of the biggest mistakes made is trying to bulk up right away.  Bulking up was a term used in the 60’s by some of the older bodybuilders who wanted to put on size fast.

This is usually done by experienced bodybuilders, and not to be used by beginners. Of course you want to gain size and weight, but it has to be the right type of weight with quality muscle.  It may come slower, but will look better and last much longer.

bodybuilding 2015

One of the reasons 3 days a week was picked was because in the 60’s most gyms had certain days for men and certain days for women. Men’s days were Monday, Wednesday and Friday bodybuilding, Women’s of course the alternate days.  They didn’t train together, which meant you only had 3 days to train, unless you did it at home.

bodybuilding and fitness

Many felt that if 3 days worked then 4 days should be better.  Actually this does work better. This way you can split the parts up so each one is worked twice a week.  On the 4-day program you can escalate the intensity a bit and add a few more sets.  Start with 4 sets of each exercise and 3 different exercises per body part.

bodybuilding 2015

This has always been one of my favorite routines as it allows 3 days off to rest and grow. This can also be a mental problem with many, because on rest days you have a tendency to feel that you’re doing nothing when in reality you’re growing.  Nothing sometimes amounts to something and in this case it's so true.

bodybuilding

If you’re just starting out, it’s really going to depend on your work schedule and hours that you can train, but I would suggest to try and get in 3 days a week and split them every other day.

bodybuilding and fitness

For example, when doing shoulders use one pressing movement and then one lateral raise movement. If you go to chest, use a flat bench press and dumbbell flies.  Some of the other body parts are worked while doing these, so even if you’re doing chest, it’s affecting some of the delt workout.  That’s why you’re not adding too many exercises at this point.

Working the back would include a pull down movement and then a seated pull in movement. Same sort of bodybuildingsets and reps as before. This too works the other parts of the body indirectly.

bodybuilding

For arms, I like supersets such as cable curls supersetted with triceps pushdowns, 3 sets of 10 each. This is great for beginners and you don’t need much as you already have used your arms for the other body parts.

bodybuilding and fitness

Legs are pretty simple by doing leg curls, leg extensions, and leg and calf presses. 3 sets each and 12 to 15 reps should be enough to exhaust you.

bodybuilding

For abs, one of the best exercises is hanging abs leg raises with the straps. It works the entire core and will really bring out definition.

When you feel ready and have the time, you can escalate your workout to 4 days a week and add some more sets and reps as stated above. You’ll reach new levels in your training and some nice changes in the mirror.

bodybuilding and fitness

The other thing about training is also what you put in your mouth. If you train hard like this and keep eating bad foods, the results won’t come near as fast, bodybuilding and you’ll become discouraged. It takes discipline and hard work both at the gym and in the kitchen.

bodybuilding and fitness

Reduce your amount of carbs and cut out sugars, white flour products and fried foods. That alone will make a huge difference.  Then when you want to tighten it up more, increase your protein to at least 5 times a day and spread it out at 2 ½ hour intervals.  With your high protein meals, which should consist of chicken, tuna, egg whites, steak, and fish, you can add a salad, small portion of rice, oatmeal or baked potato. 

bodybuilding and fitness

Diet will be a very important part of your training and getting in to shape. It accounts for about 80% of it, so be on the mark with it.  You can have one cheat day, which is usually a Sunday and have some things that you enjoy eating.  Diet in training isn’t really enjoyable bodybuilding, but you’re eating for results, not for pleasure. Remember, you are what you eat!

Gym workout intensity Bodybuilding

Gym workout intensity Bodybuilding

muscle building workout

Let’s come to the point at once. The main gym workout efficiency criterion is its intensity. It includes the following three major parameters:
1. The Amount of Weight used
2. Duration of Rest Between Sets and Exercises
3. Repetition Velocity (method and speed of performing exercises)
That means the following: the heavier workout weights are, the shorter rest intervals are – the HIGHER gym workout intensity is.
In the very beginning you need to set exactly the first point as your main priority. Regular increase of basic weights guarantees growth and increase of intensity of your gym workouts. In bodybuilding everything is about workout overload: when increasing it you force your muscles adapt to new loads and, consequently, grow. But when increasing workout weights we are to keep the correct exercise movement biomechanics and perform the required quantity of reps, that we had already talked about. If you increase weights but sacrifice performance technique your intensity does not increase because you deceive your muscles by an easier way of performing  workout exercises.

muscle building workout

You need to work harder and harder with each new gym workout session. Only in this case it’ll mean that your load intensity is increasing; and increase of workout weights is the most appropriate time-proved way of intensity growth.
Another way of training intensity increase is shortening of rest intervals (and the duration of the whole gym workout session in general). More rapid training rate will force you rest less during rest intervals; and it’ll be exactly the increase of workout intensity. If you remember, we decided to stick to one-minute’s rest intervals; and this is quite a short time; that’s why it would be unreasonable to shorten it even more at the current stage. If you do it than your training will become less of power and more of endurance character; and that will not allow you to build muscles.

muscle building workout

The third method to increase intensity concerns the most technically correct way of performance of each workout exercise movement. These techniques are extremely dangerous; you need to use them very carefully because they can easily cause over-training state of your organism.
I’ll describe these gym workout techniques in brief in order you know about this matter; but what comes to their mastering – I advise you to use only positive failure.
Do or Die! Intensity techniques
POSITIVE FAILURE
CHEATING
FORCED REPS
PARTIAL REPS
REST-PAUSE
STRIPTEASE
STATICS
NEGATIVE REPS

muscle building workout

So, let’s start. The first station of our journey is POSITIVE FAILURE. It’s not difficult to reach muscle failure when performing a particular workout exercise; the thing you need to remember is that you are to be sure in efficiency of this failure.
What else can you do? – CHEATING. It’s idea lies in the following: you assist your muscles to overcome the most difficult points of an exercise with the help of your whole body. You force muscles to complete 2-3 more reps in excess to muscle failure and by doing this you additionally stimulate muscle fibers. This gym workout technique is not for beginners because it’s extremely difficult and dangerous.
Cheating is followed by FORCED REPETITIONS which you should to do together with your partner (spotter) after your force has ‘died’ completely. For example, when performing Bench Presses on reaching positive failure your partner helps you to complete several additional reps.
The next gym workout technique is PARTIAL REPETITIONS. It’s absolutely clear: you limit an workout exercise trajectory, for example, by a third or a quarter of its amplitude; and due to this you can ‘squeeze’ out of yourself several additional reps in excess to muscle failure. It would seem that the rules of intensity increase prescribe you to increase this amplitude but not to reduce it; but you shouldn’t forget that after muscle failure you are almost a dead man. And for a dead man partial reps are just the right thing to do.
We go on: REST PAUSE WORKOUT. Do you feel it – something starts burning. It’s your muscles – you wanted it, didn’t you? So, the procedure is the following: on finishing a set you put the working weight back on a rack or just on the floor and rest right on the spot for about 20 seconds; then you start working with the weight till you are no more; than again – 20 seconds of rest… and again… and again…

muscle building workout

Now we switch to STRIPTEASE (it is not about my occupation))). In the beginning of an workout exercise you should load the barbell with maximum weight but don’t put on locks in order your partners can easily ‘pull’ off the barbell plates according to your command. Start performing the workout set; as soon as you reach muscle failure, command to remove two plates; than again work till failure and command to remove the next two plates – and so on till there are no plates on the bar.
Finally we came to the most difficult gym workout techniques. The first of them is STATICS (static failure). It’s performed like this: after reaching failure you lift or lower (depending on the exercise) an apparatus by several inches or leave it in the upper point of the exercise trajectory and try to keep it there for as long as you can.

muscle building workout

And the last one is for those who have no restraints – NEGATIVE REPETITIONS. After you reached failure your partner helps you to lift the weight to the upper point but you are to lower it absolutely on your own and to do it slowly, deliberately slowly. Did you manage it? – Well then, – UP once again with the partner’s help… and so on, till you reach one more (this time absolute or negative) failure when you will be able to move the weight not by one inch.

Gym Workout Tips
In gym try to use each rest interval in an active way: stretch the muscle you are training, imitate the exercise workout without weight to train its performance technique, take a small walk, rub worked muscles with your hands. The main idea of  time between sets is to make rest more efficient.
– When do gym workout exercise, you should  follow two  rules:
1. Don’t be worry  by anything unimportant;
2. Everything but the training is unimportant.
Such psychological set will help you to gain the required mental mood for gym workout.

muscle building workout

– Speed of an workout exercise movement should be average. Weight lifting (the positive phase) should be quicker than its lowering (the negative phase). While the first one lasts approximately 2 seconds, the second one – approximately 3-4 seconds. Breathe out during the positive phase; when lowering the training weight, breathe in slowly through your nostrils. Don’t reduce an workout exercise amplitude; don’t help yourself by ‘jerks’ of the whole body (don’t cheat). It’s better to reduce the weight but to perform an exercise in the required way. Correct biomechanics of an workout exercise  excludes hurry.

When do gym workout exercise, it’s very important to reach muscle failure. Remember: “What does not destroy me, makes me stronger”.  That means that having completed a set, you are to be sure that your last repetition was the last one you were able to do correctly. If you are not sure in this, it means that you are trying to deceive yourself and need to increase the basic weight. When do gym workout exercise, always remember about the overload principle. I can often hear such excuses like ‘I just do fitness’ but I think that this case represents no fitness but self-admiration. Any kind of activity (including fitness gym workout) needs to have its final goal; but if your goal is just to visit a gym and show other people what a great person you are – it’s no useful for your body.

muscle building workout

- Use your rest intervals between gym workout exercises  also to write down in your workout schedule log the weight and quantity of reps you managed to perform. Compare the current numbers with the previous ones and get ready to overload them. Don’t be sad if your present weights are rather light; think about how good it is that you are sticking to this system and understanding your progress. With such persistence you’ll be able to catch up with local fitness gym favourites who got used to work with heavy weights but haven’t changed them for years and leave them far behind in short time. In comparison with them your gym workout achievements will be constantly increasing. Still, it’s very important that you never lose your self-confidence.
SEQUENCE OF GYM WORKOUT EXERCISES
Muscles building better if we workout them  in a certain sequence.

muscle building workout

You need to start a gym workout with compound (multi-joint) exercises and finish with isolation (single-joint) ones because strength growth is especially important for muscle building. These two parameters appear to be in direct proportion; and if you tire one of muscles that participate in a compound exercise by performing an isolation one you’ll not be able to achieve the maximum result. For example, if you’d trained front deltoid muscles by means of Dumbbell Shoulder Raises before performing Bench Press they will limit your basic weight for this exercise because it engages not only chest muscles but also triceps, biceps and front deltoid muscles as well. Remember the following rule: ‘The strength of a chain is defined in accordance with the strength of its weakest link’.
Always start your gym workout exercise  program with big muscles groups that are the following: legs, back, chest; small ones – deltoid muscles, biceps and triceps. Here is the descending body parts size list:
1. Legs
2. Back
3. Chest
4. Shoulders
5. Arms

muscle building workout

GYM WORKOUT EXERCISE: HOW MANY SETS?
The question about the quantity of gym workout exercise sets is rather important. Some body builders  say that 1-2 sets till muscle ‘failure’ are enough for muscle growth and all additional sets will only spoil it. Others are sure that an efficient  gym workout training requires numerous sets. Who is right, after all? – Nobody is, as usual. The truth always lies somewhere in the middle.
There are people who need only 1-2 sets; there are others for whom 5 sets isn’t enough. It all depends on genetic and (even more often) on psychological features that allow an athlete to get ready for maximum efficiency of the only but the most important gym workout set. The absolute majority of people (and especially beginners) are not capable of such 100% efficiency.
Besides it, even if you are a lucky man who can workout effectively performing such a limited quantity of sets, you’ll have to do at least two more sets to warm up (otherwise you’ll definitely traumatize yourself). Ligaments and muscles are to be warmed up before hard gym workout; besides it, light-weight warm-up sets prepare not just our body but also our mental state for maximum efforts.

muscle building workout

From a practical point of view, you shouldn’t run to extremes. You should do neither minimum nor maximum quantity of an workout exercise sets: stick to the middle. For example, do 2 warm-up sets, then 3 basic ones – it’ll be enough for the first exercise. So, if your basic weight for 8 reps of Bench Presses is 250 lb  it’ll look something like this;
Bench Presses
120 lb X 15 reps (warm-up)
200 lb X 10 reps (warm-up)
250 lb X 8 reps (the major workout exercise set)
250 lb X 6-8 reps (the 2nd workout exercise set)
200 lb X 10 reps (the last workout exercise set (‘pumping’))
The first two sets we complete with reduced weight and numerous reps. This technique assists safer and more efficient warm-up of muscles and ligaments. This warm-up is followed by the first workout set. It is the most important one. Try to increase the barbell weight for this set regularly. The following (the 2nd workout) set is also a power one; it additionally stimulates your working muscles. Most probably, you won’t be able to complete the same quantity of reps in this set because you muscles are be rather tired after the previous one. The third (the last workout) set is the finishing one; here you should increase the quantity of reps in order to feel your muscles and pump them with blood to the maximum extent. To do it you’ll need to decrease the barbell weight because the working muscles are extremely tired.

muscle building workout

Compound exercises in your training
Actually, it is possible to progress without basic exercises; in other word without compound exercises, during the execution of which, the work includes several muscle groups and multiple joints.
The main arguments of adherent of basic exercise is the assertion that compound exercises involve a large number of muscle fibers, thus contributing on increase muscle mass and strength. But in order to grow, the body must receive a constant load. And if for quite a long time to provide the same load, at the end your body will not respond to the training. Besides getting used your mind is overloaded, and this is much worse. You may overtrain or lose interest in training. Generally, performing basic exercises is easy to undermine your energy source, because powerful movement not only involve a lot of muscles, but also require a lot of energy.
Another negative aspect of the basic exercises is high risk to get injury. Exercises must be performed technically correctly. Therefore, beginners should not immediately get involved in this system.

muscle building workout

So, you have in the arsenal a huge selection of isolation exercises, that is, those which involve in the work only one muscle group. But movement whiles this workout can be seemed only in one joint. For example, the extension of the legs while sitting in an exercise machine loaded quadriceps, but the motion is seemed in the knee joint; dumbbells fly loads pectoral muscle but motion is seemed in the shoulder joint. It is believed that the isolation exercises are not suitable if you are going to gain some mass, their purpose is form and relief. But if that were the case, it would not be the main exercise in bodybuilders’ workout. This conclusion is important, because many people believe that isolation exercises create only the illusion of exercise and are not suitable for serious training.
For example, let’s take a tall man who believes that the only way to increase mass would be for him squat. But, in a time, he will find out that after the hard work the main pain occurs not at the quadriceps, but on the glutes and lower back. A good alternative will serve the hack squat machine. Goldenmuscles.com assures you in this case about hypertrophied buttocks and expanded waistline you can forget.

muscle building workout

Now let’s talk about chest muscles. Regardless of a growing breasts from this exercise or not, most athletes start training with the Bench Press. But the main burden falls on the front deltas and triceps, but not on the chest muscles.

Exercises for back

When training the back, we must remember that the back muscles – are the largest and are designed for heavy workload throughout the day. So just need to train with large weights and train on the conscience! Argued that from heavy exercise increases waist, buttocks and lower back and buttock becomes wider than shoulders, but this is a complete nonsense. Of course, the waist is growing too, but with proper technique a spin grows much faster and your upper body becomes so massive that the waist seems even smaller, even is added another couple of centimeters.
Chin-up wide grip
These popular exercises have effects on muscles. At the same time “pump” your biceps and forearms. Chin-up “to the breast” develops a lower region of the broadest, but pulling “over head “- the upper region.

muscle building workout

When performing chin-ups, make sure not to swing or jerk as momentum will make the exercise less efficient and promotes injury. During the chin-up, the lats, teres major, rear delt and traps contract to bring the arms down (or body up). The biceps contract to bend the elbow. The lats are the largest muscles of the upper body and the most powerful movers of the shoulder joint. Over developed lats muscles can have ahuge negative impact on the integrity of the shoulder and spinal joints. An easy way to check the flexibility of your lats is to stans with your arms hanging at your sides. If your hands naturally face inwards toward your body, you’re doing well. If your hands are more than slightly turned inwards and to the back of the room, your lats are too tight. Lay off the chins and simply hang from the bar for 30sec-1min to stretch out.
Traction barbell to the belt in inclination
This is one of the fundamental movements that promote active growth of the volume of the broadest muscles. Indirect burden placed on the muscles – extensors, trapezius(trap), biceps and forearm.
Technology of Implementation: stand next to the barbell and feet shoulder width apart grabbing it from the top. The legs bend at the knees. Bend so the body has acquired a right angle with legs. Arch spine and start to pull the barbell up until it touches the neck of the lower chest. Slowly lower the barbell to the starting position. To increase the amplitude of motion, we can stand on a small stand, or even on a small gymnastic bench.
One Arm Row
Assume a staggered stance and bend your knees. Bend forward at the waist supporting you body with one hand on your knee or a bench. Rows involve the biceps and mid-upper back including the Trapezius, Rhomboids and Posterior Deltoid (shoulder). During a row exercise; the biceps contract to bend the elbow; the posterior deltoid, teres major and latissimus dorsi (lats) contracts to bring the arm back; the rhomboids and trapezius (traps) contract to retract the shoulder blades; and the erector spine (lower back) contract to stabilize the spinal column. Rows are a great exercise for correcting slouched shoulders and winging of the scapula.
Pull the dumbbell up towards your body while retracting the shoulder blades. Keep your shoulders level as opposed to turning at the waist.

muscle building workout

Bent over Row
Bend forward at the waist maintaining a neutral lower back and bent knees. Rows involve the biceps and mid-upper back including the Trapezius, Rhomboids and Posterior Deltoid (shoulder). During a row exercise; the biceps contract to bend the elbow; the posterior deltoid, teres major and latissimus dorsi (lats) contracts to bring the arm back; the rhomboids and trapezius (traps) contract to retract the shoulder blades; and the erector spinae (lower back) contract to stabilize the spinal column. Rows are a great exercise for correcting slouched shoulders and winging of the scapula.
Pull the dumbbells up towards your body while retracting the shoulder blades.

Bodybuilding Training Program

Bodybuilding Training Program
Why do you want to build your body?

Bodybuilding Training Program

The reason for bodybuilding plays a crucial role in your end result. People will choose to go this direction to achieve fitness, to lose weight and to sculpt their bodies. If you want to lose fat and learn how to get ripped fast your training program will not be as rough as those who want to build a lot of muscle mass. Keep in mind that building muscles will mean gaining muscle weight; which can increase your overall weight. Therefore, be sure of what you want. Loosing weight and tightening your body will need specialized programs so do not generalize these trainings; choose one that will suit your agenda.

Bodybuilding Training Program

Keep it simple

There is a lot of fancy equipment in various gyms and a lot of people think that they must use these sophisticated equipment. The truth is that beginners need to keep it simple and start with basic free weights. Barbells and dumbbells are the best to start with. They are effective in laying muscle foundation in the body. For those who do not have these free weight, improvise and create weights. In addition, use traditional methods like push ups and squats to effectively build foundational muscles in the body. A training program that advises on using high power equipment for beginners is not ideal.

Stick to a chosen program

Do not leave one program prematurely and go to another. Sticking to one training program is crucial to help you see the results in the end. In addition, you do not want to put your body under un-due pressure because you can be injured if you engage in many tough programs that are not consistent. If you are not happy with your program after some time, talk to your instructor or any other fitness expert and ask for professional guidance.

Bodybuilding Training Program

Daily training is not ideal

For beginners, training daily is not necessary. Any expert will recommend at most 4 trainings a week. This is because muscles need to rest before they are subjected to stress; especially for beginners. Therefore, avoid programs that insist that you must train 7 days a week. They are a recipe for burnout and they might not give desired results.

Take caution

It is essential to take precaution while training to build your body. This means that you should use safety belts as well as protection for your lower back. As you increase the weights, be extra cautious to know that you will need to take good care. Do not ignore any instruction given by your trainer at every point. Even for those who follow virtual trainers, make sure to do what they recommend to be on a safer side regarding bodybuilding.

Eat enough protein

Protein is the building block of any muscle and you need to take extra protein; especially when you start training hard. Milk and eggs are good sources and for those who need more, consider having a protein shake near. Eating the right food in the right amount will play a role in the kind of results you will have.

Bodybuilding Training Program

Avoid junk food

Junk food is to be avoided if you want your bodybuilding training program to work. You want to avoid simple sugars and refined carbohydrates. In addition, bad fat will be detrimental to your effort. Avoid saturated fat and take the healthy options that are available. However, right after your workout, you can take high energy food to revitalize immediately. However, this should be done only after intense workouts.

Eat more vegetables and fruits

With fruits and vegetables, you can never go wrong. They supply you with vitamins and minerals that will provide the right energy and health for your cells. Therefore, eating well will involve the intake of a variety of fruits and vegetables. In addition, water should be your best friend. Staying properly hydrated the whole day will ensure that your bodybuilding training program works successfully.

Bodybuilding Training Program

Bodybuilding Training Program
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Beginners workout routine
Arnold was beginner too
Your first step on a way of muscle building is choosing beginners workout routine which
definite your training activity for 6 months.  Doesn’t matter what you are  going  to get.
Want body is admirable by  girls or just want to correct you life by made it healthy. The
first steps on all these directions are the same. Your beginners workout routine
choosing.  There are a lot of features make all of us different. I mean  such things as
genetic, age and even hopes. That is why the result  will be differ too.

Bodybuilding Training Program

Recommendations on muscle building  for beginners
The success will not come to you quickly. You should understand it clearly. Muscle
building is very long process. It takes years to get a visible changes. That is why you
shouldn’t aim yourself at grandiose result.  By this way you will preserve yourself from
the unnecessary frustrations. The main thing is not to get quick gains from your
beginners workout but to get  REGULAR  gains, from month to month, from year to year.
A good start for beginners
By starting training do not hurry up to put yourself a mark. Progress from your
beginners  workout routine, in many aspects, depends on your  experience.  This
program is made to give you experience during the shortest time.
Time of  huge results still ahead. In any case, remember: you
deal with biosynthesis ( muscular cages growth). That is why muscle building takes
times. The success is predetermined by patience and  purposefulness.
Beginners workout
I believe, that beginners workout routine should be easy. Just because your muscles are
not ready to workout correctly yet. What does it mean? It means the more heavy weights
you use, the less benefit for muscle tissue. The main goal of beginners must be to
master  the correct techniques on all the workout exercises.  It is difficult to understand,
especially  for beginners, how important proper form of exercise workout and how it’s
important for muscle building. But if you accept this rule from beginning you will get
plenty of muscles in future. My friend, don’t worry about using heavy weights in you first
workout routine. Actually, keeping weighs light is more comfortable and useful for
beginners.

Bodybuilding Training Program

Weights and “mind to muscle  connection”
When you start to build muscles do not use the exercises and workouts of advanced athletes.
Most  beginners mimic  a workout routine found in bodybuilding magazines. By doing this is
mistaken.    Your goal should be to feel the muscle group is working. You must think  about
the future. The good technique is key for continual growth by “mind to muscle  connection”.
When you use weights light enough so that you feel muscle working out.  However if you
rushing to get big by pushing more weights your attention would taken off feeling muscles.
By doing this you will never be able to both “feel” and “push” the weighs  at the same time.
Understand me correctly, The  principle of  weights overload is the most important
muscle building principle but you will never earned on it without  “mind to muscle
connection”. You can free by adding  weights from week to week, but don’t jump up in
weight too drastically.
BEGINNER’S WORKOUT  PRINCIPLES
Before starts training you have to understand few general workout   principles
considered to muscle building. It is very important to follow them and understand how
your beginners workout is arranged.
Diligence is the mother of succes
Consecutive workout rutine
For muscle building you have to workout every muscle (back, chest, arms etc.)
separately. This technique work better than others. It means that if you begin workout
chest (for example), you have to complete it and only than begin workout next muscle
group.  Sometimes bodybuilders workout by so-called  “a circular method”, when you do
many exercise to train each muscle one behind another, almost without Rest. Such way
remarkably trains cardiovascular system and raises muscular endurance but not
muscle strength or muscle gains.
Repetitions.
The quantity  of times you lift  a weight in one set of an workout exercise.   If
you lift  a workout weight 8 times , it means that you have completed 8
“reps” in this set. First six months use light weights and make 8-12 reps. Scientific
researches say that the fastest result to muscle building gives workouts  with weight of
70 % from 1RM (one repetition maximum).  The majority bodybuilders can do with such
weight 8-12  Repetitions. Though for muscle building is important to follow this number
of repetitions.
Sets in beginners workout
When you lifting and lowering a weight, you perform few reps  of an exercise after which you have a brief
rest period. This group of reps is named one set. For example, if you perform 10 repetitions, have rest one minute , complete edditional eight
more reps, again 1 minute rest, and perform for six more reps, you have performed
three workout sets of the exercise.  The set is a series of repetitions (Group of reps ) of  exercise
after which you take a brief rest period.  If bodybuilder made 12 repetitions, set the
weight down, made ten more repetitions, set the weight down again, and repeat for eight
more repetitions, than he  has completed three sets of the exercise. Beginner workout
consider use one “worm up”  set (a set with light weight that allows for 20 reps) per each
workout exercise and two “working” sets.
Repetition Velocity
Speed of repetition, cadence, or time under tension
As shows researches, moderate speed gives  us the best  result for build muscles.
Bodybuilders use such formula of speed:
Tempo Training Shorthand (seconds)
2 point tempo
# Example: 3/2
# Eccentric / Concentric
3 point tempo
# Example: 3/0/2
# Eccentric / Stretched / Concentric
4 point tempo
# Example: 3/0/2/1
# Eccentric / Stretched / Concentric / Contracted
Rest Between  Sets and Exercises workout
Generally speaking, rest must be sufficient for recuperation before the next set. Usually
it needs  45-90 seconds. Large muscles are recuperated longer, then  small ones.
Volume (Sets and Reps Range)  for beginners
If you just begin muscle building, you needn’t huge amount of workout exercises for each
parte of your body.  Training is something unknown and foreign for you body. That is
why,  one – two sets of one – two exercises for each muscle group would be enough for
beginners to completely work the area.
Exercises (Compound and Isolated)
The best  beginners workout exercises are called  compound (basic) exercises.  They are
the strongest ones. In every basic exercise workout few muscles, as a rule. Look at the
shoulders Front Presses. This exercise is excellent developer of the front and side
deltoids. But working muscles are shoulders (deltoids) and triceps together.  Isolated
exercise (one muscle working) for shoulders is dumbbell  raises. Basic exercises  build
more muscles then isolated. Such compound exercises as  squats, deadlifts,  bench
presses  will greatly  enhance your beginners workout routine.
There are a lot of exercises for muscle building in the list.  They are the same for
beginners to advanced muscle builders. Different only total amount of sets, required rest
between workouts and the weights. To build muscles fast you have to use only a few.
Frequency (number times a muscle group is trained per unit time)
It needs  48 hours minimum  for  full body recuperation  and muscle building. It can
take more times if you advanced bodybuilder, because muscle size.   Remember such
rule:  If you feel pain in muscles  you aren’t ready for next workout yet.
Amazing fact is beginners can workout every muscle group more often, then an
advanced bodybuilder.  They do it and grow, because use really light weights in order to
learn theirs muscles “understand” working stress.  Every beginner must attempt to feel
muscle being worked. Turn off your ego in gym. Do not impress girls by using poundage
that is too heavy for you.
Beginners workout routine Prescription
We will consider it later
Now Just look example:
Sets x Rep Range
3 x 6-12
Sets x Reps x Resistance
3 x 6-12 x 110 kg
Sets x Relative Workload
3 x 70% 1 RM

Bodybuilding Training Program

Beginners workout routine (splits)
O.k. Enough of the words. Let’s start now. There are a lot of  exercise n workouts   for
beginners. I give the best one. You should start slowly, working the entire  body three times
weekly using light weights,  The beginners workout routine may look  like this one:
3 day a week  workout routine
(workout 3 days per week or every other day)
Day 1    –rest–
Day 2    workout
Day 3    –rest–
Day 4    workout
Day 5    –rest–
Day 6    workout
Day 7    –rest–
Day 8    workout
and so on…

workout routine for beginners
You see, I begin not to workout  routine but to  rest time. It isn’t mistake. Muscles do not
grow while you are  working out; they grow while you are resting. It is obviously for pros but
not for beginners.
2 exercises for big muscles: back, legs and chest
1 exercise for little ones: shoulders, biceps and triceps
1 worm up set per each workout exercise
2 “working” sets of  8-12 reps
Worm up set: a set with light weight that allows for 20 reps.
Working set: a set with added weight that allows for 8-12 reps, yet light enough where
you could  perform 12 or more reps. Do all sets by yourself, without helping.
Beginners workout schedule
And now let’s look at workout schedule.
Remember, you train all body three days weekly
(for example: you do this every Monday, Wednesday and Friday)
Abs crunches 3×8-20
Legs squatsLeg extension 1×20 + 2×8-121×20 + 2×8-12
Back PulldownsLow cable rows 1×20 + 2×8-121×20 + 2×8-12
Chest incline bench pressIncline dumbbell press 1×20 + 2×8-121×20 + 2×8-12
Shoulders Front presses 1×20 + 2×8-12
Biceps standing curls 1×20 + 2×8-12
Triceps Pushdowns 1×20 + 2×8-12
Calves Standing Raises 1×20 + 2×8-20
If you are beginner, than you need 6 months to workout by this program. This time
needs to master form and get right “feel” for each exercise.

beginners workout schedule
After beginner will master techniques and feeling of muscles, as I have told before, usually it
is takes about 6 months, beginner will be ready for the advanced workout routine.
During this time you will learn a lot of new about the muscles, about main factors of
muscle building, about nutrition and supplementation programs.
WHAT  MUSCLE BUILDING GIVE US
Why have you decided to build your muscles?
The most obvious answer  is  to look great. But, besides it, bodybuilding gives us a lot of
other important advantages:
Do you more strongly
Make your heart and vessels stronger
Develops flexibility
Raises energy
Make bones stronger
Learn  concentrate
Slows down ageing
Raises immunity
Raises a potentiality
Help to lose weight
Removes stresses
It is all aboute beginners workout. But let me  tell few  words.
Now you in the beginning of the long way.  I am glad your decision to make fitness.  You
desire  become more attractive, and  have a beautiful figure is great. I hope, you will get
it. And I hope you understand iron and it becomes your friend and the partner in life. It
is a good friend. You will comprehend its secret and begin ask questions. The most
important thing in this long way – patience.  Also remember, never late to begin
workout….

Bodybuilding Training Program

GYM WORKOUT EXERCISE: HOW MANY SETS?
The question about the quantity of gym workout exercise sets is rather important. Some body builders  say that 1-2 sets till muscle ‘failure’ are enough for muscle growth and all additional sets will only spoil it. Others are sure that an efficient  gym workout training requires numerous sets. Who is right, after all? – Nobody is, as usual. The truth always lies somewhere in the middle.
There are people who need only 1-2 sets; there are others for whom 5 sets isn’t enough. It all depends on genetic and (even more often) on psychological features that allow an athlete to get ready for maximum efficiency of the only but the most important gym workout set. The absolute majority of people (and especially beginners) are not capable of such 100% efficiency.
Besides it, even if you are a lucky man who can workout effectively performing such a limited quantity of sets, you’ll have to do at least two more sets to warm up (otherwise you’ll definitely traumatize yourself). Ligaments and muscles are to be warmed up before hard gym workout; besides it, light-weight warm-up sets prepare not just our body but also our mental state for maximum efforts.
From a practical point of view, you shouldn’t run to extremes. You should do neither minimum nor maximum quantity of an workout exercise sets: stick to the middle. For example, do 2 warm-up sets, then 3 basic ones – it’ll be enough for the first exercise. So, if your basic weight for 8 reps of Bench Presses is 250 lb  it’ll look something like this;
Bench Presses
120 lb X 15 reps (warm-up)
200 lb X 10 reps (warm-up)
250 lb X 8 reps (the major workout exercise set)
250 lb X 6-8 reps (the 2nd workout exercise set)
200 lb X 10 reps (the last workout exercise set (‘pumping’))
The first two sets we complete with reduced weight and numerous reps. This technique assists safer and more efficient warm-up of muscles and ligaments. This warm-up is followed by the first workout set. It is the most important one. Try to increase the barbell weight for this set regularly. The following (the 2nd workout) set is also a power one; it additionally stimulates your working muscles. Most probably, you won’t be able to complete the same quantity of reps in this set because you muscles are be rather tired after the previous one. The third (the last workout) set is the finishing one; here you should increase the quantity of reps in order to feel your muscles and pump them with blood to the maximum extent. To do it you’ll need to decrease the barbell weight because the working muscles are extremely tired.

Bodybuilding Training Program

What comes to the following (2nd and 3rd)gym workout exercises, we are not doing two warm-up sets with light weights because our muscles are already warmed up enough. We’ll need only one preliminary light weight set before basic ones in order we feel the movement biomechanics and get ready psychologically. For example, if our second exercise is Dumbbell Presses it can look like this:
Dumbbell Presses (50 lb and 8 reps (our maximum))
25 lb X 15 reps (warm-up)
50 lb X 8 reps (the major workout exercise set)
50 lb X 8 reps (the 2nd workout exercise set)
25 lb X 15 reps (the last workout exercise set (‘pumping’))
Why do I insist on several workout exercise sets? – That’s because beginner cannot feel  muscles well. That’s why, if you are not advanced body builder,  you’ll simply not be able to achieve 100% efficiency of a single set; but several workout sets will enable you to do all what’s to be done.
It is quite possible (if you are beginner) that you’ll learn how to workout efficiently in gym using only one set of high-intensity power work; but now the time hasn’t yet come. There are successful body builders who prefer gym workout exercise  program with limited quantity of reps; and there are those who like multi-set trainings; but all of them started with the same time-proved fitness gym workout routines like the one described above. I believe that you’ll be able to feel its efficiency as well.