BODYBUILDING ROUTINE FOR NOVICES
BODYBUILDING ROUTINE FOR NOVICES
BODYBUILDING ROUTINE FOR NOVICES
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Home Page > Health > Wellness > BODYBUILDING ROUTINE FOR NOVICES
BODYBUILDING ROUTINE FOR NOVICES
Posted: Aug 15, 2010 |Comments: 0
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Novices will use a full-body routine three times a week. This consists of two pressing movements, two pulling moves and two squatting moves.
Here is a sample beginner’s bodybuilding routine:
1. Leg press machine
2. Overhead press (Shoulder machine or Smith machine)
3. Pullups (weighted if necessary, assisted pullup machine if necessary)
4. Hack squat sled
5. Dips (weighted if necessary, or assisted if you are still weak)
6. Rows on the seated cable machine
Reps should remain in the 4 to 8 range, with 6 being ideal. Work up to your heaviest weight with a few warm-up sets with lighter weight. Once you reach your working weight, you should do as many sets as possible until you are unable to maintain the rep range.
Rest between sets is crucial: keep your breathing and heart-rate down and concentrate on absolute strength, not cardiopulmonary fitness. The liberal use of machines forces you to concentrate on strength; there is no reason to worry about developing your athleticism, your balance, your “core” strength, or any sports-specific skills.
When you can do eight reps with good form, increase the weight
When you can do eight reps with good form, increase the weight. If your bulking diet is adequate, you should be able to add five pounds to your squat every time you work out, or perhaps every other time if you are particularly unsuited for gaining muscle mass. It is imperative to avoid adaptation to the exercise, you must challenge yourself and give maximum effort during each workout.
Keep accurate and detailed records of your diet, your weight lifted, sets performed, and reps completed with good form, and make note of anything else that comes to mind during your bulking phase. Information is power. Without good notes, you won’t realize when you are overreaching or overtraining, failing to meet your dietary requirements, or any of the other things that prevent you from gaining quality muscle mass.
When you no longer have the recovery capacity to perform this workout three times per week, you should move on to an intermediate routine.
Alternative beginner bodybuilding routine
If you do not have access to a fully-equipped bodybuilding gym, you can use barbells instead of bodybuilding machines, but your size will develop more slowly:
1. Barbell front squats (or back squats)
2. Barbell overhead presses
3. Weighted pullups
4. Dumbbell step-ups
5. Dips or bench presses
6. Dumbbell bench rows
Intermediate Bodybuilding Routine
As an intermediate bodybuilder, you should use a split routine. Work your lower body and upper body on separate days.
Here is a sample two-day intermediate bodybuilding routine:
A. Lower Body
1. Leg press machine
2. Leg curl machine
3. Hack squat sled
4. Calf raise machine
5. Leg extension machine
6. Abdominal isolation exercise(s), concentrating on the rectus abdominus
B. Upper Body
1. Low incline bench press machine
2. Weighted wide-grip pullups
3. Triceps pushdowns on the cable machine
4. Seated rows on the cable machine
5. Overhead press machine or smith machine
6. Curl machine
On this routine, you will work out two times per week. One day is devoted to the lower body, and the other is devoted to the upper body. You will have at least 2 days’ rest between workouts.
If you find that, despite giving your maximum effort, you are not challenged by this workout and your recovery is perfect, you can work out three times per week using an ABA-BAB pattern. That is, you work lower body twice during the first week, but upper body only once, then, during the second week, you work upper body twice and lower body once. Obviously, over time, this will increase the intensity of the workout(s).
As with the beginner’s routine, your focus is on absolute strength, not athleticism. Use the exercises that allow you to move the most weight possible while sticking to your preferred rep range. Stick to the 6 to 8 rep range; rest three minutes between sets. When you can no longer get an adequate number of reps, rest five minutes then move to the next exercise.
Advanced Bodybuilding Routine
When you no longer need to “bulk up” but want to perfect the shape of your physique, you are ready for this advanced bodybuilding routine.
1. Perform the intermediate bodybuilding routine as detailed above, but keep the sets to a minimum. Three sets per exercise might suffice. Eat at a maintenance level, or eat below maintenance if you are trying to cut fat. You are trying to maintain your size and strength while leaving yourself enough energy to do some isolation work.
2. Use isolation exercises to work on your weak parts. For instance, do forearm curls to work on your lower arms or front raises for your anterior deltoids. When your target muscle feels completely exhausted, do more sets.
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