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Weight Lifting For Beginners
Free Beginner Weight Lifting Routine

Beginner Weight Lifting Guide

Basic training exercises are not glorious nor a whole lot of fun, but they are the basis of becoming HUGE!  When we say "basic" we don't actually mean "basic", perhaps a more effective term would be "base" training.  Before you can become the huge bodybuilder you want to be, you must build a great foundation.  The amount of time this takes is determined by (1) genetics (2) discipline (3) diet and (4) consistency, in that order.  How fast you get there is of no importance at all!  We don't mean basic movements either.  Of course the bench press, squat, and rows are great exercises and are the basis of all the others, but if you want to get huge you have to have a little variety.  

The basic muscle groups are: 

A good way to begin is to jump right in to a 6 day per week program.  The truly dedicated get up and workout even when their job takes its toll on them.  This may mean getting up at 5am or working out at 8pm.  Whatever works for you.  I personally like the mornings much better because I am much more rested, besides, you should never be able to sleep right after your workout.  Your workout should be about 1 hour and 30 minutes long.

Do abs everyday-  (bummer huh)

Beginner Weight Lifting Workout Program

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

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.

Feel free to email me with any questions you have.


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The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.