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Best schedule for beginners undergoing bodybuilding training
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 Press Dumbell Flyes Pullups Dead lift Side Laterals Day 2 & Day 3 rest Day 4: 1 - 2 heavy sets to failure each exerciseSquatsLeg Curls Barbell Curls Tricep Barbell Extension Crunches Leg 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. That's 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.
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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 overtrain your body can't build muscle and you may even lose some of the muscle you have now.
Bodybuilding schedule for beginners resources
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- Getting Started - Bodybuilding for Beginners
If you are an absolute beginner and have never done a bodybuilding program before, learn what steps you need to take in order to get started in your path to gaining more lean muscle mass and losing bodyfat.
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Hit hard each major body part once each week.
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The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine. Follow this schedule to hit hard each major body part once each week. As with all schedules, feel free to make adjustments here for your s