You should have know by now that you need to put your health at top before you could build other areas of your wealth. And here's something that can guide you to losing those fats and put those hiding muscles out.Here you'll find programs for beginners that you could use as guides on gym or even at home. There are alternatives if you find some exercise or routines difficult. There are even videos here that could really walk you through your workouts.
BEGINNER'S WORKOUT PROGRAMS
Here's a step-by-step introduction to the iron game that will get you started on the right foot. Don't expect overnight miracles - building a body takes time, focus and consistency.
Don't expect overnight miracles - building a body takes time, focus and consistency. The good news is that the first 6-12 months is the time when you will probably make the most dramatic gains.
However, it is important to learn proper form and basic safety rules now to make sure you don't injure yourself down the road when you're pushing heavier weights around.
Training
As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.
If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about - a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.
With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase.
12 week video training: VIDEO WALK THROUGH HERE
So, instead of training each muscle group once a week, you can start with a twice a week-schedule and play it by ear from there. Furthermore, we're going to split the body into two separate days: Upper body except abs on day 1, lower body plus abs on day 2. Since we're aiming to train each muscle twice a week, this means we can do day 1 and 2 on Monday and Tuesday, for example.
Then we do day 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend open for rest and relaxation. The following week you start over on the Monday-version of day 1 and so on.
We want to learn the basics, so I'll focus primarily on classic exercises. Once we've mastered these simpler exercises we'll move up to Intermediate territory with a new focus on more complex compound exercises. At this point, it is more important to learn the form and get the right "feel" for each exercise rather than lifting as heavy as possible.
Some exercises, like lat pulls and most shoulder raises, are particularly hard to target the right muscle do the work if you use too much weight. Start easy; pick a weight you can do 10-12 strict reps with and work your way up when you've got the technique down pat. Keep track of your workouts - jot down your poundage and number of reps in a notepad or designated training log for future reference.
Sample Workout Routine for Beginners:
Monday: Upper Body
Dumbbell Bench Press: 2 sets of 10-12 reps
Butterfly: 2 sets of 10-12 reps
Military Press: 2 sets of 10-12 reps
Triceps Pushdowns: 2 sets of 10-12 reps
Lying Triceps Press: 2 sets of 10-12 reps
Side Lateral Raises: 2 sets of 10-12 reps
Preacher Curls: 2 sets of 10-12 reps
Seated Dumbbell Curls: 2 sets of 10-12 reps
Lat Pulldowns: 2 sets of 10-12 reps
One-Arm Dumbbell Rows: 2 sets of 10-12 reps
Dumbbell Shrugs: 2 sets of 10-12 reps
Tuesday: Lower Body
Leg Press: 3 sets of 10-12 reps
Leg Extensions: 2 sets of 10-12 reps
Seated Leg Curls: 2 sets of 10-12 reps
Lying Leg Curls: 2 sets of 10-12 reps
Standing Calf Raises: 3 sets of 10-12 reps
Seated Calf Raises: 2 sets of 10-12 reps
Ab Crunch Machine: 2 sets of 10-12 reps
Crunches: 3 sets of 15-20 reps
Wednesday: Rest
Thursday: Upper Body
Chinups: 3 sets of 10-12 reps
Seated Cable Rows: 2 sets of 10-12 reps
Upright Cable Rows: 2 sets of 10-12 reps
Lateral Raises: 2 sets of 10-12 reps
EZ-Bar Curls: 3 sets of 10-12 reps
Hammer Curls: 2 sets of 10-12 reps
Incline Dumbbell Press: 2 sets of 10-12 reps
Cable Crossovers: 3 sets of 10-12 reps
Military Press: 2 sets of 10-12 reps
Dips: 2 sets of 10-12 reps
Rope Pushdowns: 3 sets of 10-12 reps
Friday: Lower Body
Donkey Calf Raises: 2 sets of 10-12 reps
Standing Calf Raises: 2 sets of 10-12 reps
Seated Leg Curls: 2 sets of 10-12 reps
Standing Leg Curls: 2 sets of 10-12 reps
Leg Press: 2 sets of 10-12 reps
Hack Squats: 2 sets of 10-12 reps
Ab Crunch Machine: 2 sets of 10-12 reps
Crunches: 3 sets of 15-20 reps
Saturday: Rest
Sunday: Rest
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Hope you find these routines helpful. And like every good trainer advices, it is very important to partner your workouts with proper diet. And by proper diet means that you should eat proper amounts of protein, carbohydrates and a whole lot of other stuffs necessary to build your perfect body but thats another story. Stay tuned and you'll get to know more on next topic.
By the way, if your new to going into a gym, It's a whole new environment and you may want to check out some ethics and body language so you could feel comfortable and work around easily. Here's some tips and tricks.
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