Take Your Physique To The Next Level Build Muscle, Get Stronger and Lose Fat! Enter your first name and a valid email address for instant access to the free workout plan. Weight Lifting For Beginners |
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Chest, Tri's and Shoulders |
Back and Bi's |
Legs |
Chest, Tri's and Shoulders |
Back and Bi's |
Legs |
Rest |
When you are a bodybuilding weightlifting beginner and first starting to build your foundation, it can take a long time. You must be patient and expect the muscle to come. Always use good form even though it may seem harder, your gains will be much better. Even if you are in the gym 6 days a week and working hard, it still could still take 3-6-9 months before you see any real weight and strength gains. But believe me, there is no better motivation than seeing yourself change. During this period, you will need to maintain a "Get Big" diet and get plenty of R&R (rest and recuperation). It is important to take some time (maybe a week) off after about 6 months of working out consistently. This break is great because it gives your muscles time to heal and grow. My best days ever lifting are after a week break.
You may experience a "plateau" after doing the same routine and workouts for a long time. A plateau is when you are kind of stuck at a certain weight and can't seem to get over it. This is a great time to either take your week break (if you haven't already) or to change your routine a bit. A good example of changing your routine is instead of doing flat bench, incline bench, and dumbbell flys for your chest workout, do seated press, incline flys, and pullovers. I know this isn't a drastic change but it should "shock" your muscles enough to start growing again. Shocking your muscles this way is the first step in becoming an advanced bodybuilder. I like to change my routine every 4-6 weeks anyway.
When you have put on some 15-20 lbs of good quality muscle and you have a great foundation of muscle built up, you are ready to move on to the advanced training area.
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