Are you new to bodybuilding, looking for a way to add some muscle to your frame? Are you limited in experience, but seeking a routine which will deliver some decent results in a few months? If you don’t possess a solid base of 1-2 years of training experience, then full body training is definitely the best way to start. Alternate pushing and pulling exercises (compound exercises) and only do isolated exercises like bicep curls or triceps extensions last as a finisher. Set up full body workout exercises in groups of three to perform in a circuit for 3 sets. Check out this workout below, designed specifically for beginners.
Monday Wednesday Friday
1-Squat 1-Deadlifts 1-Squat
2-Flat Bench 2-Incline Bench 2-Decline Bench
3-Seated Row 3-Dumbell Rows 3-Bent over Rows
1-Calf Raises 1-Leg Press 1-Calf Raises
2-Dumbell Shoulder Press 2-Barbell Military Press 2-Dumbell Shoulder Press
3-Lat pull down 3-Pull Ups 3-Lat Pull downs
1-Leg Extension 1-Calf Raises 1-Abs
2-Leg raises 2-Abs 2-Barbell Curls
3-Hamstring Curls 3-Upright Rows 3-Tri push downs
It is important for beginner bodybuilders to know that the only goal they should have in the first year of training is to establish a solid foundation of muscle. The routine above emphasizes simple, compound movements which deliver this foundation. Additionally, the workouts above can be completed in 45 minutes or less. You’re new to bodybuilding, and you certainly will not benefit from the 90-minute workouts featured in many bodybuilding magazines. Instead, stick with brief, intense workouts. The exercises above are only a guideline. They can be replaced with similar movements, based upon equipment availability. You can also rotate movements to keep things fresh!
Nutrition and sleep must be monitored closely to ensure you’re delivering your body the resources it required to grow. Without enough food, the muscles cannot recover from your tough workouts. Likewise, without adequate sleep, your immune system will become depressed and you’ll be vulnerable to illness which can stall or halt your gains. Follow a bodybuilding diet to ensure you consume enough protein, and sleep 7 hours per night, at the very least. Remember that you grow when you’re sleeping, not while you’re in the gym!
Supplements shouldn’t play much of a role in the equation. Creatine will help you hold a bit more water and be a little stronger, and when protein is a great meal-replacement option. Other than that, spending money on pumping powders and similar options is a waste at this point.
Steroids shouldn’t be considered at all, in these initial months of lifting. They should be considered if you wish to become a competitive bodybuilder, after you have a solid base of at least 3 or 4 years. Otherwise, you’ll require steroids to reach your foundation, which means they won’t be able to help you ‘take it to the next level’, or achieve a championship level physique. Nearly all gurus recommend holding off on steroids until you’ve very close to your own natural genetic potential. If you’ve only been training 1-2 years, you are nowhere close to that point.
Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from GetAnabolics.com instead of illegal anabolics