Most beginners, including myself, jumped into workout routines found on bodybuilding magazines and web sites. Unfortunately, most of such routines are either for way too advanced for the beginners or don't come from credible sources. When I started, I picked up a routine from a free email course. I figured out that if you followed a pro routine I will make great gains and fast. I actually grew for a while, but then wound up with a muscle injury (should have expected that).
Beginners should never mimic the workouts of professionals or power lifters. Instead they should start slowly, working out the entire body no more than three times a week, using weights that are relatively light with the rep range being around ten.
As a beginner your goal should be to master the correct exercise form, to learn what exercise work each muscle, to master muscle co-ordination, and understand the muscle group that is responsible for lifting the weight, do the work. As a beginner the objective should be to master the correct form and co-ordination. A lot of beginner are able to master the correct form of exercise but they fail to properly execute the exercise when weight is increased. The importance of co-ordination becomes apparent when at later stages heavier weights are to be used. A beginner who has trained himself properly and mastered the art will find it his growth more smooth and easier with heavy weights later on. Other equally important thing is to learn to concentrate on which muscle are being used while lifting weights. You should have a clear focus on muscle that are actually working.
Once you have mastered the art of co-ordination, correct form of exercise, and understood how to focus on weights, you should slowly add more weight. You should keep on adding weights in a regular and systematic manner. Increasing weight on a weekly basis is a good idea. Small increase in weight will allow for complete recovery, it will not shock the muscle and will allow for proper progression where you can continually add weight over time. Don't increase the weights suddenly or overnight, it will lead to overstraining and injuries.
You should look forward to progressive overload. After completing a ten reps at 200 pounds, you should increase the weight to 210 pounds. A lot of beginner start with heavy weight and then decrease it for next reps, that is wrong and should be avoided. Slowly adding poundage gives you a better chance of increasing poundage from workout to workout.
A small sample beginner workout design taken from one of my favorite books looks like this:
| One exercise for biceps, triceps and hamstring. |
| Two exercise for all body parts. |
| Maintain a three day week training split. |
| Working Set: A set with added weight that allow for ten reps, yet light enough where you could perform 12-15 reps. |
Again, as a beginner your aim should be to master the form and co-ordination. It may take up three - four months to reach that level but it will give you a very solid base to grow on.
| As A Beginner You Should Master The Basics First |  |
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Fastest Muscle Building Programs |
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