Muscle and strength routine for beginners

Posted: September 13, 2012 in Workouts
Tags: , , , , , , , ,

Muscle and Strength program for beginners

Starting out on the path to building muscle and strength can be quite daunting for beginners.  I was there myself once. There is so much information out there it’s hard to decide what program is best for you. A common mistake a lot of beginners make is trying to follow the workout programs of professional bodybuilders found in a lot of magazines. The problem with this approach is that the workouts of professional bodybuilders aren’t suitable for beginners for a number of reasons. One of these reasons is that pro bodybuilders use a whole host of performance enhancing products that allow them to train and recover in a way a natural athlete simply couldn’t match.  In any case, even the pro bodybuilders themselves wouldn’t have started with these routines when they were beginners.  

Anyway, let me get to the point. Gaining muscle and strength for a beginner is pretty simple. You need a program comprising of the basic compound exercises, eat enough good food (proteins, carbohydrates and good fats) and get enough rest.

The Program

One of the most effective muscle building training programs for beginners and even more advanced trainees is a program that uses the 5×5 approach.  This approach is a tried and tested one that has been used by strength coaches with great success.  There are many variations of the 5×5 approach and the one below is a slightly adapted version of the routine used by renowned strength coach Bill Starr to help American Football players build muscle and strength. I can personally vouch for this approach as it’s helped me really increase my strength and put on quality lean muscle. I still run with this program from time to time to help increase strength.

So, the program consists of two full body workouts. Workout A and Workout B. It should be performed 3 times a week with a day of rest in between each workout and 2 days rest every 5 days.

Workout A

Barbell Squats = 5 sets, 5 reps for each set

Barbell Bench Press = 5 Sets, 5 reps for each set

Bent over Barbell Row = 5 Sets, 5 reps for each set

Optional assistance work

Pull ups = 3 Sets, 10 reps each

Dips = 3 Sets, 10 reps each

Workout B

Barbell Squats = 5 sets, 5 reps for each set

Standing barbell shoulder press = 5 sets, 5 reps for each set

Barbell Dead lift = 3 sets, 5 reps each. Ramp up the weight for each set with the aim of using the first 2 sets to warm up and the last set is going to be the heavy set.

Optional assistance work

Hanging leg / knee raises = 5 sets, 10 to 20 reps each

Example Schedule

If you train Monday, Wednesday and Friday, the program would be run as follows:

Monday – Workout A

Tuesday – Rest

Wednesday – Workout B

Thursday – Rest

Friday – Workout A

Saturday – Rest

Sunday – Rest

Monday – Workout B

So, you get the picture. You train 3 days a week alternating workout A and B.  One week you will perform Workout A twice, and Workout B once and the next week it will be Workout B twice and Workout A once.

What weights should you use?

The whole aim of this program is to progressively allow you to get stronger and put on muscle. When you first start out you should use a weight for each exercise that you can easily do 5 reps on with perfect form. By this I mean that you should be able to do at least another 5 to 10 reps on the weight if you wanted.  For some people this may even mean starting with only the bar. Don’t be ashamed of this as the whole point is to gradually build your strength.

Each week, add a total 2.5kg to weight for bench press, shoulder press and barbell row. Add a total 5kg each week to the squats and deadlift.  The aim is to gradually increase the weight each week. You must complete all the sets and all the reps. If you fail on a set then don’t increase the weight next week. Only increase the weight if you can perform all the prescribed sets and reps.

To begin with, this program will feel easy. But in a few weeks, as the weights get heavy, you’ll really be feeling it by the end of the workout. Over time you will get stronger and as a result put on muscle.

Where are the bicep curls for big arms?

This is a full body workout. You’ll be using all the major muscles and you won’t need to do isolation movements like bicep curls. Your arms will grow big and strong as a result of the heavy pressing and pulling.

How long to use this routine?

I would recommend that you run with this routine for as long as you are making gains i.e. getting stronger. When you get to the point where you can’t increase weight each week, change it to increasing the weight every 2 weeks and eventually every month. Basically, stick with it for as long as you are getting stronger. After that you can start looking at other types of routines such and 3 and 4 day splits.

Key things to remember

1)      Make sure you use perfect form. Get instruction on how to perform the lifts properly if you need to. 

2)      Start light and gradually increase the weights. If you start too heavy you won’t make progress for very long.

3)      Make sure you are eating good quality food and getting enough rest.

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