In this article, Bodybuilding For Beginners, I will reveal important tips a beginner needs to know to get off to a good start. For me, 6 months of consistent training is an average timeframe to be classified as a beginner. In addition, a beginner should be making consistent strength gains. Finally, they should gain noticeable muscle mass, unless the goal is fat loss or general fitness. There’s no reason to wait, so let’s get started!
What Are Your Goals?
Shaping Up
If you are interested in taking up bodybuilding, your first step is to sit down and figure out what your goals are. If you are looking to get in reasonable shape but not necessarily build “big muscles”, then the best place to start is exercise machines. If you join a gym, you can follow a “circuit”, or a series of exercises that you perform 2-3 times in a row, which would be one workout. Typically, this might consist of 6-8 different exercise machines.
Example Circuit Routine
Here’s an example of what a circuit routine for beginners might look like. As a beginner, you would begin with light weight and focus on technique. You might do 1-2 sets of each exercise. Once you’ve been training like that for a week or two, you’ll usually go up a little in weight and sets.
From here, it all depends on your goals. If your main goal is fat loss, you’ll wind up doing a single workout of 3-5 circuits while moving from machine to machine at a fast pace (plus you’ll do lots of cardio). If you just want to get a little stronger and a little more fit, you’ll likely do the same but at a more moderate pace with sufficient rest between sets. If you’re interested in building muscle, you might not spend any time at all on machines. You’d be using free weights.
An Example Circuit – 3 Non-Consecutive Days Per Week
- Leg Press
- Lat Pulldown
- Chest Press
- Shoulder Press
- Bicep Curl
- Tricep Extension
- Ab Machine
Getting Big
On the other hand, if you want to get big, the best place to start is with free weights. A beginner is brand new to training. Therefore, the first few weeks should be spent learning proper exercise form on the key compound exercises. Having said that, beginners will make fast progress once they get going because the stimulus of lifting weights is new. The body wants to adapt to this new stress and get back to a state of homeostasis, or balance. To do so, the beginner’s muscles will respond quickly.
Example Beginner Free Weight Routine #1 – Full Body
A full-body routine, or one where you work your entire body in a single workout, makes the most sense for a beginner. This workout will be done 3 days a week, such as M-W-F or Tu-Thurs-Sat.
Squats
Warm-up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
1 working set x 8 reps
Lying Leg Curls
1 set x 10-12 reps
Bench Press
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
1 working set x 8 reps.
Lat Pulldowns – alternate Bent Rows every other workout
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
1 set x 10 reps
Overhead Press
1 set x 10 reps
EZ Curls
1 set x 8-10 reps.
Wrist Curls
1 set x 10 reps
EZ Triceps Extension
1 set x 10 reps
Calf Raises (Alternate Standing with Seated)
1 set x 15 reps
Crunch
1 set x 15 reps
Performance Notes
As a beginner, don’t worry about using heavy weight. Concentrate on proper exercise form. Make sure you lift the weight under control, from start to finish. Perform your reps like this: 2 seconds to lift the weight, and 3 seconds to return to the start position. Do not rush your reps. Perform a complete repetition, no half or quarter reps. Do not train to failure, but the last 1-2 reps should be difficult.
Rest 60 seconds between sets.
When you can easily perform the listed sets and reps, add 10% more weight on exercise for large muscle groups (5% for small ones). Strive to add weight every workout to every other workout. Do not add exercises, focus on building a strength base on the ones presented here. Perform this routine for 6 weeks, then go on to Routine # 2.
Example Beginner Free Weight Routine #2 – 3 Day Split
Day 1: Legs
Squats
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
2 Working sets x 8 reps
Lying Leg Curls
2 sets x 8 reps
Standing Calf Raises
2 sets x 10-12 reps
Seated Calf Raises
2 set x 10-12 reps
Abs
Crunch 2 sets x 15 reps
Day 2: Off
Day 3: Push
Bench Press – Same as squats
Overhead Press
2 sets x 8 reps
Close Grip Bench Press
2 sets x 8 reps
Abs
Crunch Side To Side
2 sets x 15 reps
Day 4: Off
Day 5: Pull
Bent Rows – Same as squats
Lat Pulldowns
2 sets x 8 reps
EZ Curls
2 sets x 8 reps
Wrist Curl
2 sets x 8-10 reps
Abs
Hanging Leg Raise
1 set x 10 reps
Crunch
2 sets x 15 reps
Day 6: Off
Day 7: Start Over
Cardio:
Any 3 days per week as desired. Perform after your workout.
Do You Need A Personal Trainer?
It makes sense to take advantage of whatever help you can get. If you can afford to hire a staff trainer or other personal trainer, by all means go for it. Their job is to make sure you get off to the right start. Too many beginners jump in and immediately start training 2 hours a day 7 days a week.
I’ve seen it many times. I can think back to when I worked mall retail for a big supplement chain. You’d always get kids who came in and had been training all of 2 weeks thinking they knew it all. I would try and present a total solution to their needs, rather than just sell them supplements, so I would ask about their training program and nutrition.
They always told me they trained every day for 2 hours, and never took a day off. I would preach recovery but they were not interested. This is where a personal trainer can make all the difference. A good personal trainer should also be able to talk about nutrition and supplements, two very important keys to progress.
What if you can’t afford a trainer? Your best bet is to go to an article like this one and follow it to the letter. With that in mind, below you will find nutrition and supplement tips to get you off on the right foot.
Nutrition Tips
For a detailed look at nutrition, see this article: Beginning Nutrition. If you just want a quick recap, I advocate dumping all your junk food calories, especially the sugary carbohydrate foods. You should be eating 1 gram of protein per pound of body weight spread over 5-6 meals/shakes.
Your carbohydrate intake should come from such sources as brown rice, sweet potatoes, oats (oatmeal), and whole grains. Feel free to eat fruit and veggies. What if fat loss is your goal? Then limit your carbs to .75 grams per pound of bodyweight. I also suggest consuming 50% of the day’s carbs in the hours around your workouts because carbohydrates equals muscular energy.
Supplement Tips
For a detailed look at supplements, see this article: Beginning Supplements. If you want a quick recap, here are the products I recommend. Begin with protein powder, such as Hi-Tech Precision Protein.
From there, you can’t go wrong with a pre-workout. A good choice for a beginner would be Alpha Supps Pre, with 325 mg of caffeine per serving. I advise starting with half a serving to determine your tolerance, then working up to a full serving. For those who want a stim-free option, I suggest 5% Nutrition Full As F*ck.
Next up, I advise a good multivitamin, such as AllMax Nutrition VITASTACK. Finally, I advise creatine monohydrate, a tested and proven-effective natural supplement. My pick is AllMax Nutrition Creatine Monohydrate.
Summary
In this article, Bodybuilding For Beginners, I gave you enough info to get you off to a good start. Follow the routines and other tips as presented, and you will start your lifting journey making great progress!