Muscle Building Program For Beginners
Weight training is a great way to bulk up, gain muscle mass and get in tip-top shape no matter your sex or your age.
However, a quick glance through any of the myriad bodybuilding magazines out there is often enough to put anyone off…
…all those freakishly huge guys with veins popping out; super-complex training programs requiring hours down the gym; and frankly, a quite demeaning an intimidating way of talking to beginners.
Please don’t be put off…it doesn’t have to be that way. On this page I’m going to show you a simple but deadly effective muscle building program ideal for beginners, and why YOU have an unbelievable advantage over others…so let’s get down to business!
Your Unique Advantage
Even if you’re a skinny guy with very little muscle mass at all you can take comfort in the following information:
It has been proven that the biggest and quickest muscle gains are made in the first 6 months of training.
This means that as a beginner you have a unique advantage – all you need is a good routine (which you’ll find on this page) and the commitment to stick to it and you’re pretty much there.
Focus On Your Diet
While weight training is one of the ingredients to success in a muscle building plan for beginners, your diet and nutrition plan is of crucial importance.
Good meal planning and quality nutrition will set your body up in an anabolic environment and maximize your muscle growth potential.
You’ll need an increased calorie consumption, which should consist of around 40% carbs, 35-40% protein, and 20-25% fats.
Take a look at my free sample hardgainer diet and meal plan which shows a typical muscle building diet.
Commit To This For 3 Months
As with anything in life, you get out what you put in. In other words, be prepared to stick at this routine for at least 3 months and then take a look at your progress.
Many skinny guys and beginners give up too quickly on their muscle building workouts meaning they never see the results they are capable of.
Take your measurements before you start and make a record of them, then measure yourself again at the end of each month for the 3 months duration, and take a look at your progress. This will give you the motivation to continue on and blow beyond your genetic potential.
Muscle Building Workout Plan
The workout below is great introduction to bodybuilding for beginners and will help you to see significant gains in strength and muscle growth over the next few months.
Before each workout you should look to do 10-15 mins of aerobic exercise like jogging or skipping to warm up your joints and muscles and get the blood flowing, followed by some stretching to loosen up the muscle fibres. You should have broken a sweat by the time you hit the weights room.
Sets and Reps
1st Month – 1-2 sets of 15-20 reps increasing the weight each set. Rest 30-60 seconds between each set.
2nd Month – 3-4 sets of 10-12 reps increasing the weight each set. Rest 60 seconds between each set.
3rd Month – 3-4 sets of 6-8 reps increasing the weight each set. Rest 60-90 seconds between each set.
Aim to start each weights workout a little heavier than the last. This will ensure maximum strength gains and constant stimulus – one of the secrets to fast muscle gains.
| Day 1 Exercises (Monday) | Day 2 Exercises (Wednesday) | Day 3 Exercises
(Friday) |
| 1) DB Bench Press | 1) Lying Leg Raises | 1) 1-Leg Extension |
| 2) Pec-Deck Fly | 2) Barbell Shrugs | 2) 1-Leg Leg Curl |
| 3) DB Shoulder Press | 3) Standing Calf Raise | 3) 1-leg Leg Press |
| 4) Rear Delt Fly | 4) Chin Up | 4) 1-Leg Back Extension |
| 5) Seated Row | 5) 1-Arm DB Row | 5) Standing DB Shoulder Press |
| 6) Lat Pulldown | 6) Incline DB Chest Press | 6) Standing Side Lateral Raise |
| 7) Leg Extension | 7) Push Up | 7) EZ Bar Curl |
 Leg Curl |
Leg Press |
Lying Tricep Extension |
| 9) Back Extension | 9) Leg Curl | 9) Bench Press |
| 10) Leg Press | 10) Reverse Lunge | 10) Incline Barbell Press |
| 11) DB Bicep Curl | 11) Back Extension | 11) Close Grip Lat Pulldown |
| 12) Tricep Rope Pressdown | 12) Upright Row | 12) Wide Grip Seated Row |
| 13) Seated Calf Raise | 13) DB Lateral Raise | 13) Back Extension |
| 14) DB Shrug | 14) Overhead DB Extension | 14) 1-Leg Calf Raise |
| 15) Crunches | 15) Incline Bicep Curl | 15) Lying Leg Raises |
For more workouts like this and a detailed description of each and every exercise on this workout schedule, go to this page ==> Muscle Building Program For Beginners
