Hardly a day goes by that I don't get this asked this question in one form or another. For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don't know who or what to believe anymore.
I understand what you are going through because I went through the same thing when I began bodybuilding over 17 years ago. People always have a tendency to make things more complicated then they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.
Don't get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.
I am going to outline a good beginners bodybuilding weight training program that you can follow. You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In addition to having higher quality exercise equipment to choose from, there is a lot more energy in a commercial gym. And this will help motivate you to stick to your workouts and make improvements.
Start off by working out every second day. This will give your body plenty of time for recuperation and muscle growth. Lifting weights will cause minor damage to the muscles and then the body reacts by building the muscles bigger and stronger in order to handle the demands that are being placed upon them. You do NOT build muscle while you in the gym; they grow while you are resting. Once you workout you have to give your body time to repair and build the muscles. Then you simply repeat the entire process of working out and resting.
A common mistake that a lot of novice bodybuilders make is thinking that the more they workout, the better results they will get. This is not true because what happens is the muscles get broken down, but they never get a chance to build back up. This is what is referred to in bodybuilding as "over training". When you over train your body can't build new muscle and you may even lose some of the muscle mass that you have now.
Here is a good solid workout routine that you can follow. With this routine you split up your workouts by exercising your upper body during the first workout, and then exercising your lower body during the second workout.
WORKOUT 1: (upper body)
Bench Press 3 sets of 10 reps (for the chest)
Lat Pull Downs 3 sets of 10 reps (for the back)
Seated Shoulder Press 3 sets of 10 reps (for the shoulders)
Bicep Barbell Curls 3 sets of 10 reps (for the biceps)
Triceps Push Downs 3 sets of 10 reps (for the triceps)
WORKOUT 2: (lower body)
Leg Press 3 sets of 10 reps (for the quadriceps)
Leg Curls 3 sets of 10 reps (for the hamstrings)
Leg Extensions 3 sets of 10 reps (for the quadriceps)
Standing Calve Raises 3 sets of 15 reps (for the calves)
Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)
With this routine you workout every-other-day and alternate the two workout routines. So for example: Perform Workout 1, Take a day of rest, Perform Workout 2, Take a day of rest, and then repeat the cycle with Workout 1.
Prior to each exercise do 1 or 2 light warm up sets using about half of the weight that you would normally use for your working sets. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting.
A good goal would be to add 5 lbs. to each exercise each week. For bigger exercises like bench presses, pull downs, leg presses, etc. this will be fairly easy to do, but for smaller exercises like bicep curls and tricep push downs you may not always be able to make those 5 lb. jumps in weight. There is a big difference between adding 5 lbs. to a 250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So just keep that in mind and do your best to increase your strength whenever possible.
When you are just starting out, keep it simple, do not complicate things. Just focus on consistency with your workouts. The biggest factor with success in bodybuilding is to just stick with it and focus on making small frequent improvements overtime.
"inch by inch life is a synch... yard by yard life is hard"
Workout Program For Women
If you are a hardgainer focused on how to gain weight without getting overweight and building some serious muscle mass, there are some essential factors to consider. Below I have listed the main keys you can't leave out for a workout program for hardgainers that are designed specially for those who wish to gain weight.
So if you feel like getting creative and want to construct your own personal workout program to gain weight, make sure you have most of these factored in your program and you'll be on the right track.
1) Use Compound Exercises: The majority of your workout should consist of the major compound exercises. The all time best exercises for gaining weight are squats, bent-over rows, and deadlifts. There are many other compound exercises, but stick to the most basic for best results.
2) Eat More Calories then You Burn: You won't gain weight unless you are eating more calories then you burn, period. Make sure to eat at least twenty times your body weight in calories and at least your body weight in grams of protein. When in doubt, eat more rather then less.
3) Squat: The fastest way to build muscle and gain weight is to squat. Don't create a workout without them if you intend on gaining maximum weight and muscle mass. Push them hard and heavy and make it a goal to go up in weight every workout.
4) Reps, Sets, and Rest: To gain weight, you have to focus on getting stronger on the major compound exercises, so don't rush through your sets and reps. Take a few breaths after each rep, and take a three to five minute rest between each set.
5) Keep the Exercises Minimal and the Workouts Short: Focus on only a handful of compound exercises and never workout for more then an hour and a half. To gain weight, you only need to train for two to three days a week, no more, but train HARD!
6) Keep Outside Activities to a Minimum and No Cardio: The more active you are outside the gym, the slower your progress from inside the gym will be. Be as lazy as your schedule permits outside the gym, take naps whenever possible, and don't do any cardio exercises while trying to gain weight.
7) Get Plenty of Rest: When you are trying to gain weight, plenty of rest is crucial. Get at least seven hours of sleep each night, and try to get some extra naps whenever possible.
Both Lee Hayward & Derek Manuel are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Lee Hayward has sinced written about articles on various topics from Build Muscle, glutamine & cysteine and Fat Loss. Lee Hayward is a Physique Transformation Specialist who is committed to helping aspiring bodybuilders and fitness enthusiasts gain muscle, burn bodyfat, and develop the lean muscular body that they desire. Visit Lee's website to download a F.R.E.E. copy o. Lee Hayward's top article generates over 2400 views. Bookmark Lee Hayward to your Favourites.
Derek Manuel has sinced written about articles on various topics from Build Muscle, Bodybuilding Supplements and Build Muscle. Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality informati. Derek Manuel's top article generates over 6600 views. Bookmark Derek Manuel to your Favourites.
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