Bodybuilding training program for beginners

"Lee, I'm working again, and I want to build muscle and get in shape as quickly as possible. But everyone always tells me that I speak several ways to go about it. Please help me, I need advice on what to do. "

This is one of the most common questions that fill my inbox on a daily basis. For people who can only work with a bodybuilding workout program the entire process is the beginning of a shattering experience. There are so many conflicting opinionsThere are about weight training and exercises that I do not know who or what they believe, not more.

I understand what you are through, because I experienced the same thing when I started bodybuilding about 17 years ago. People have always tended to use things more complicated than they really are. But if we put aside all the hype and down to the basics may be that the muscle-building and see a good physical condition is not very complex.

Do not get hung up withthe perfect training routine, with the exact number of sets and repetitions, or to plan the perfect diet, so start easy and do it. You can find ways to learn more and if you get a better one.

I'll be a good overview of bodybuilding training program for beginners, you can follow. You do not feel like exercise equipment. In fact, you could follow this routine with a basic home gym. But you can, I advise you to connectcommercial gym. In addition to higher-quality exercise equipment to choose from, there's a lot more energy in a commercial gym. And that will help motivate you to stick to your training and improvements.

Begin by working on alternate days. These will give your body enough time for recovery and muscle growth. Lifting weights will cause minor damage to the muscles so the body reacts by building the muscles bigger and stronger for the release ofDemands, which just laid on them. The muscles do not grow at work, they grow while you rest. If you need time to train your body to allow the repair and build muscles. Then repeat the process of preparation and rest.

A common mistake that novices make many bodybuilders is thought that the more you train, the best results they get. This is not true, what happens is because the muscles removed, but never has the opportunity to buildagain. This is what in bodybuilding as "training". If you can not build your whole body to form new muscles and may even lose some 'muscle mass you have now.

Here's a good, solid training routine that you can follow. This routine disconnects workouts by exercising your upper body during the first practice session, and then exercising your lower body in the second workout.

WORKOUT 1: (upper body)

Bench Press 3 sets10 reps (for cash)

Lat pull downs 3 sets of 10 reps (for the back)

Seated Shoulder Press 3 sets of 10 reps (for the shoulders)

Barbell Bicep Curls 3 sets of 10 reps (for biceps)

Tricep push downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (abdomen)

Leg Press 3 sets of 10 reps (for the quadriceps)

Leg curls 3 sets of 10 reps (for the muscles of the thigh)

Leg Extensions 3 sets of 10 reps (for the quadriceps)

Standing CalveRaises: 3 sets of 15 reps (for calves)

Abdominal crunches 3 sets of 25-50 reps (for the abdominal muscles)

With this workout routine every other day and the two training routine habit. Run, for example: Workout 1: Take a day off, Run Workout 2: Take a day off, and repeat the cycle with Workout 1

Before each operation 1 or 2 mild heating is used with about half the weight that usually bets for your work. The weight thatLift to the first few weeks should be light enough so you can complete the repetitions with ease. Then increase gradually over time, the amount of weight you lift.

A good goal would be to add up to 5 kg. each exercise per week. For the years as larger bench, pull downs, leg press, etc. This is quite easy to do, but for smaller exercises like bicep curls and tricep push-downs, you can not always be able to account for 5 kg jumps. There is a greatDifference between the addition of 5 kg. kg in a leg press 250 kg compared to the addition of 5. biceps curl in a 25 kg. So just keep that in mind and do your best, your strength, if possible, improved.

At the initial stages of your bodybuilding training it is better not to complicate things too much. Keep your workout routine simple and focus on the following constants. The main factor for success in bodybuilding is just stay there and focus on those frequent, small improvementsOvertime.

"Inch by inch life is a synchronization ... yard by yard life is hard"