There are a number of people who have not formerly trained to any great extent on changing their body composition, but want to achieve their dream body. My initial response to their first foray into bodybuilding, is normally to point them in the direction of the excellent Rippetoe’s “Starting Strength” or “Stronglifts 5 x 5”. Granted these are not specifically hypertrophy routines, but for a beginners bodybuilding routine to be effective you need to build foundational strength, which will in turn increase the size of your muscles as functional strength increases.
In order to make progress on a beginners bodybuilding routine it is necessary to adhere to a tried and tested method. Whilst originality is great, results are what count – bodybuilding has been around a long time and genuine innovations are welcome but generally scarce and don’t arrive too often.
In order to develop your body you need to train hard primarily on large compound movements, consistently. This has been the case sinse the first human donned his loincloth and lifted a heavy barbell overhead. No re-inventing of the wheel is necessary.
The Quick-fix myth
Many of these aspiring trainees, in fact I would say probably the majority, do not want to put in the foundation work required, or are blissfully unaware of the necessity of this. This is not their fault, they generally spot an online advert of a radically new beginners bodybuilding routine, or new equipment, promising fantastic results in a short time. It will usually charge of course for its services. It’s often backed up with pseudo-scientific nonsense that doesn’t adhere to principles of human physical adaptation. Usually it is also sporting the mandatory “before and after” pics.
The internet is full of this shit, often endorsed by some name who never used the advertised system or appliance to build his body, and it preys on the gullible or those lacking sufficient knowledge. The creators of most of these programs are aware that many trainees desire the chiselled look, the six pack. They are often therefore loosely based around intermittent fasting, and restrict calories, on the premise that you can build muscle, lose fat, and get shredded, all at the same time, in a very short period. Some even claim that their systems are used by trainers and coaches for their athletes.
To those seeking what these systems offer, they are very attractive and plausible. Unfortunately however, most trainees learn the hard way that there is no quick easy “natural” way of achieving a high degree of muscularity with little bodyfat, in a short finite timescale. It takes considerable time, usually years, to develop a muscular physique of any quality naturally – not a couple of months. Additionally the leaner a trainee becomes, the harder it is to reduce bodyfat without losing lean tissue. You may become lean following the dietary recomendations of one of these programs but you will inevitably lose muscle, and therefore you will be small. It is unlikely that you will look like a magazine cover model, or the advertised “after” pic, that’s for sure.
There are various training modalities available to build your physique in an appropriate timescale.
All require programming, consistent, sustained application and effort, sound diet/nutrition, and appropriate recuperation to be effective.
The following are two “free weight” workouts that may be effective for impatient newbies attempting to build muscle as quickly as possible.
Beginners bodybuilding routine
Either of these should work well as a foundation and hypertrophy routine, but you should be in a calorie surplus to enjoy the benefits.
Look for it on the online exercise directory at Exrx. net if you are unfamiliar with an exercise, or unsure of its proper form:
Beginers bodybuilding routine 1
Squat : 3×6 reps
Bench :3×6 reps
Chins : 15-20 total reps, add weight or use assisted dependent on strength .
Rows : 3×6 reps.
Optional: Cable rows, 3×8 bicep work, 3×8 rear delt flyes, do this at your own discretion. It is not mandatory. If you don’t feel like it, don’t do it.
Standing Press : 3×6 reps
Lateral raises : 3 x 8/10 reps
Deadlifts :1×5 reps, after warm ups, 1 heavy workset
Optional: 15-20 reps of dips, 3×8 tricep work
I suggest minimum three sessions per week. If you are able to do more do it, ensure that you are eating sufficiently and recuperating well.
Regardless of your workout frequency I would only deadlift once a week however, as it is so easy to overtrain, and the spinal erectors will often require a more protracted recovery time.
If you are training 3 times per week do ABA, BAB, ABA etc
Beginers bodybuilding routine 2
You will do minimum three workouts per week on non-consecutive days, or four if you are able to recuperate effectively enough.
Commence with a light warm up with 1/4 of your work sets weight. Do a further warm up with 1/2 of your work sets weight. Do four work sets with the same weight. Choose a starting weight and start light.
These are the six exercises you will be starting with.
Overhead Barbell Presses
Run this program on a five week cycle as follows:
The first week do all 4 sets for 6 reps.
The second week do all 4 sets for 7 reps.
The third week do all 4 sets for 8 reps.
The fourth week do all 4 sets for 9 reps.
The fifth week do all 4 sets for 10 reps.
If you managed all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you were unable to complete all of the reps on the fifth week then repeat the cycle with the same weight. Take one minute rest maximum between the warm up sets and you shouldn’t need much more than one minute thirty seconds between the work sets.
Give one of these a try