When starting out with building muscle it can be hard and confusing working out which is the best training program for you. As you are a beginner you only need a basic program, you will grow easily with this and don't need any advanced workouts that will just confused and over-train you. This article will show you how to go about creating the perfect workout for a beginner.
Your workout will consist of set exercises, sets, reps, resting times and weights. You should perform the same workout consistently, the only thing you must change which essential for continued growth is the intensity.
The intensity can be increased by increasing the weight or the number of reps. Depending on the amount of reps you are already performing and the exercise type will determine how much you can progress.
It is best to train each muscle no more than once or twice a week. Split your workouts up into different body part days:
Monday - Legs - squats, stiff legged deadlifts, calf raises.
Wednesday - Chest/triceps/shoulders - bench press, dips, shoulder press.
Friday - Back/biceps - deadlifts, barbell rows, chin ups.
For beginners it is best to stick to a 5x5 training program. This involves lifting for 5 reps on each exercises and performing 5 sets of these. This is what all the major bodybuilders used when starting out to build a strong muscle frame to build upon. The 5x5 training will increase you strength and size. It will allow you to focus on a few big compound exercises and get really good form and technique. It will build out all your muscle groups and stop any imbalances.
To keep the intensity high and really activate all of your muscle fibers - keep the resting time very short. Aim for less than 1 minute. This will cause a lot of fatigue in your muscles once you get to the last sets.
Lift heavy so that every set is almost to failure. The 5th set of every exercise should be verging on failure or you should hit failure. This means you are working out at a good intensity and your muscles will have to adapt and grow.
Follow this workout program for at least 8 weeks and see the muscle size and strength pack on week by week. Make sure you are constantly striving to increase the reps and weights with each workout. Combine this with a proper bulking up diet and you will see insane muscle growth.
For more information about building muscle through the use of proper nutrition and high intensity training visit MuscleBulkUp.com for your free muscle building eBook and 7 day course.
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