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Best schedule for beginners undergoing bodybuilding training

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By soni2006


Bodybuilding schedule for beginners

If you are a beginner, below 2 years of training then cut all that you have been doing. Give yourself a good month rest :) Yes you read it right. Eat well, rest a lot, let your nervous system recuperate from the torture it may have undergone. Get back fresh to the gym and do a workout which may look somewhat like this:

Day 1: 1- 2 heavy sets to failure each exercise.Bench PressDumbell FlyesPullupsDead liftSide Laterals

Day 2 & Day 3 rest

Day 4: 1 - 2 heavy sets to failure each exerciseSquatsLeg CurlsBarbell CurlsTricep Barbell ExtensionCrunchesLeg raises

Day 5 & Day 6 rest

Day 7 Repeat Cycle

No jokes about the above workout. If they are taken seriously they will help you pack on some serious strength and size. We grew about 10 kilos of quality size not fat in first 6 months of our training on such compound movements.

Variate the barbell with dumbell after the first month. Thats all I can relate. The best way is to write down your stats in a book before you start

this routine. Open that book after 3 months to see what has happened.

Keep a training log to write down your workout. This helps tracking your progress and also maintain focus.

Once you finish lets say 6 months, we can talk of higher split across 3 days instead of 2 days.

Hall of Fame pro bodybuilding legend poses


Give your body time to rest and recuperate

For a beginner, I would suggest that you work out 3 days per week or every other day. By doing this, you will give your body a plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress. So by gradually increasing the workload you put on your muscles your body will become bigger and stronger.

Once you workout you have to give your body time to repair and build the muscles through rest. Then you repeat the process of working out and rest. A common mistake that people make is thinking that they will get better results if they workout for several hours everyday. This is not true because what happens is the muscles get stressed and damaged but they don't get a chance to recover and build up. This is what is called "over training". When you over train your body can't build muscle and you may even lose some of the muscle you have now.

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Paul Holtz  says:
7 months ago

I think beginners should schedule their body building program correctly so that they could achieve their goal within the specified time. The hub is a great source of information to set up our schedule for the program. My efforts were successful only due to such valuable articles. Specially the tips are very helpful and important. Thanks for the informative hub.

soni2006 profile image

soni2006  says:
7 months ago

Thanks Paul for visiting and appreciating this hub. Yes, the tips provided in many articles on the net are useful and informative and they have even helped me learn the basics and mastery of many subjects.

kaihan  says:
7 months ago

I have read all in your site but the main point of beginner training is not mentioned. So I think there should be a schedule of training.........that well be better.

soni2006 profile image

soni2006  says:
7 months ago

Kaihan I will definitely publish one more post for including a schedule of training for beginners including your point /.. Please tell me what is that point..

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