I believe the beginning phase of bodybuilding is the most important one. If you start to train wrong way, without a proper knowledge you will fail or you’ll be training for months without significant gains. If you’ll do it right you’ll be making progress for a really long time and you’ll be very satisfied with a results. It’s not hard to find a workout in internet, there’s millions of them, but it’s extremely difficult to find the right information about how to start.
In this article I’ll describe step by step introduction to building big, strong and muscular body. I would like you to get familiar with the basics of building muscles and training principles first, find out what you should eat to get big and after that you can start working out.
Every beginner has to start bodybuilding from full body workout. This routine is designed to improve your general fitness, prepare muscles, bones, tendons, cardiovascular and nervous system for the right mass building cycle. You’ll be training all your muscles in one session, 3 times a week, only 1 exercise for each group.
By using higher repetition range (15-20 reps) and very short breaks between sets (30-60 seconds) you’ll develop better endurance which will be essential later on. During this 4 weeks you’ll learn the proper technique of the most important exercises and increase your coordination which will give you the ability to lift heavier weights in a quiet short period of time.
In the next step – half body workout – we’ll divide our body on half and train first part: Chest, Back, Biceps, Triceps day one, second part: Legs, Shoulders, ABS and Lower Back another day. This time however, we’ll add another exercise for each muscle group and we’ll start to use weight progression – every set will be done with heavier load than a previous one. Resting time will be increased to 60 seconds and amount of repetitions dropped to range from 12 to 8.
That’s a start of a muscle mass building cycle called hypertrophy. After 3 weeks proceed to the next stage.
At last. You are ready now for a typical bodybuilding split. All muscles will be divided into 3 groups and train only once a week:
Day 1: Chest, Biceps, ABS
Day 2: Shoulders, Legs, Traps
Day 3: Back, Triceps, Lower Back
Another exercise will be added and resting time will be slightly increased (90 seconds). Repetition range will stay nearly the same (12-6). We can use heavier weights here and train much harder than before – last reps should be challenging.
Here is the short summary of introduction to bodybuilding in 3 steps:
If step 1 is too hard for you – start from step 0 – workout for geeks – designed for people who are weaker than the average.
Now the worst mistake you can do, which most of beginners do is skipping first two steps and starting to train from the typical bodybuilding split where every muscle group is trained only once per week in 3 exercises (9 sets) which is far too much for muscles not adapted for such a heavy work.
Imagine if you were trying to learn swimming from jumping to the deep water. You would kill yourself. Very similar is with our muscles – training too hard from the start ‘damages’ the fibers and takes weeks or even months to heal – the time you should make the biggest progress will be wasted.
After 15 weeks of this program you are not a beginner any more – you are intermediate now and if you didn’t skip any of the steps you will notice significant gains in size, strength and endurance. Your muscles are adapted now to the proper hard training and from this point everything depends on your hard work. With a right nutrition, regular training and staying away from drugs and alcohol you’ll be making progress for many months or even years.