Training program beginner bodybuilder

Here it is: 3 rules, 3 workouts, and an 8-week program that will build full-body strength, set fire to calories, and introduce you to all the tools you need to be fit from now on. Thank me later; for now, just do this. Ready to get to work? As an example, let's say someone's goal is to go to the gym three days per week before work.

A basic cue would be to place their gym clothes , post-training shake , and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue.

The takeaway: Don't just say you're going to start going to the gym. It doesn't work. Make things more concrete by setting up as many nudges and reminders as possible to help keep you from backing out. Your reward will be better health, feeling like a million bucks, and no longer fearing taking your clothes off with the lights on.

I don't marry myself to particular weightlifting modalities or principles. Massive numbers of people out there have different goals, needs, injury histories, experience, and equipment access. What works for one person won't always work the same way for the next.

Does this mean that everything is as good as everything else? Of course not. This takes extreme focus and concentration. Giving equal attention to all of your muscles is imperative for building a bodybuilder physique. Oftentimes means chest and arms. Bodybuilding is all about proportion. You want to look huge and jacked from ALL angles.

Not just from the front. Below is your simple bodybuilding workout for beginners. This is a great way to get started. Typically, I would recommend either 5 days on, 2 days off Monday through Friday with weekends off. Or you could also do 3 on, 1 off, 2 on, 1 off.

Rather, they are there to give you motivation and help you immerse yourself in the world of bodybuilding. For now, stick to the workouts I give you below for at least 8 weeks. And use those videos for inspiration and motivation. Olympia Ronnie Coleman had the indisputable best back in the history of bodybuilding.

You can watch his back training video below for more tips and inspiration…. Olympia Dorian Yates takes you through one of this brutal leg workout below.

Granted, this is not for beginners but it will give you some ideas on what is to come for you once you get more established in your bodybuilding routine. Olympia Phil Heath shares one of his awesome shoulder workouts in the video below. Again, this is not for beginners but more for inspiration. Top Mr. Olympia competitor and multiple-time Arnold Classic winner Branch Warren takes you through one of this arm workouts.

Once you get the movements down, the next step is to increase the intensity of your workouts. Here are a few ways to do this:. Drop sets are one of the most commons ways to increase your intensity. Rest-pause sets are for next-level training intensity.

Learn about how these techniques and more can help you make gains faster in this post: 7 Weight Training Techniques to Increase Intensity.

Most of us start lifting weights to get bigger, aka to gain more muscle. Something usually does: They usually quit after about a month because nothing's happened. Fortunately you're on Bodybuilding. Here's the info you need to understand to get started. Chances are you started lifting to get a bigger chest and arms, or strengthen your body for a particular sport.

But working all the major muscle groups—chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps smaller muscle groups include the forearms, calves, abs —allows you to build a symmetrical physique. This complete training also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances are no joke: They can lead to serious injuries.

Many of the basic movements presented here may be new to you. As a result, your coordination may be challenged at times. If so, don't worry. Keep practicing and rehearsing the movement pattern and soon it will feel like second nature—and that's when your gains in size and strength will take off. Until then, it's important to understand and practice the basic movements before using more challenging weights. Exercises can be categorized into two classes: multi-joint and single-joint.

The distinction is that with multi-joint exercises, two or more sets of joints work to accomplish the lift. With a single-joint move, only one set of joints is working. During a bench press, for example, action is taking place at both the elbow and shoulder joints, while in a barbell curl the movement is restricted to the elbow joint.

Because more muscle is engaged when doing multi-joint moves, you can use far heavier weights and they're therefore better for achieving muscle and strength gains. There are decades of scientific research now available on resistance training, and the evidence points to doing sets of a given exercise for maximum benefit. Typically you should do a warm-up set or two of that movement before tackling more challenging weights.

So how much weight should you lift? Warm-ups are always done with light weight to get the target muscles working in coordination. As a beginner, you'll choose light weights so you can do about 15 reps on each set.