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Bodybuilding Workouts for Beginners

One of the biggest mistakes beginner bodybuilders make is to jump to using routines advanced and pro bodybuilders use. The logic goes that if I use a pro routine then I can expect results faster. Nothing could be further from the truth. Beginners should start slowly and focus on building the basic skills of bodybuilding.

Newbie goals

As newbie to building muscles your goal should be to learn correct forms while doing exercises, understand which exercises and machines work which muscles and work on muscle co-ordination.

Unless you master these basic skills it’s unlikely you’ll achieve good results as a bodybuilder. Also, you are highly likely to injure yourself with poor form. This becomes crucial when you start adding more weight. Because the heavier the weight the more important correct form becomes.

Good news is that with little patience learning these skills doesn’t take too long. After a few weeks at the gym you are ready to start slowly adding more weight to the stack.

The key to adding weight is to do it consistently and systematically. Once you gain little muscle you’ll learn that you make progress only by systematically increasing weight and the load you put on your muscles. Working with the same weights doesn’t make you bigger. It just makes your frustrated.

The buzzword is progressive overload. This means you should add little bit more stress on the muscles every time you go to the gym. This could mean more weight or doing more reps. The key is to do is slowly and consistently. Adding huge stacks of weight just leads to injuries, not progress.

As beginner you should do more reps than advanced bodybuilders do. This ensures you don’t increase weights to levels where you are likely to increase yourself. A good goal to aim for is to increase weight after you can do 3 sets of 10 with 1 minute rest between sets. Only after that should you increase weight.

Sample beginner workout routine

To get you started, here’s a sample beginner workout routine.

  • Monday
    • Bench press
    • Incline press
    • Machine fly
    • Crunches
    • Triceps pushdowns
    • Dips
  • Tuesday
    • Leg raises
    • Cable rows
    • Lateral pulldowns
    • T-bar rows
    • Barbell curls
  • Thursday
    • Crunches
    • Squats
    • Leg press
    • Leg extension
    • Leg curls
  • Friday
    • Leg raises
    • Military press
    • Barbell upright rows
    • Side dumbbell lateral rises
    • Standing or seated calf raises
  • Wednesday, Saturday and Sunday rest

Repeat this for 4 to 6 weeks until moving to more advanced routines.