Subj: The Beginner weight training workout routine. I will show you how to build muscle.
Resistance training is the only way to reshape your body.
If you want to look like a greek god or just lose your gut, you need to lift weights.
After you’ve mastered the bodyweight exercises, you can move on to weight training for even more strength and muscle gains.
Beginner Weight training should revolve around compound moments using a barbell. The lifts you should focus on are Bench Press, Squat, Deadlift, Barbell Rows and Military Press.
These lifts are the foundation of every great workouts and all the Big Dogs used them throughout their bodybuilding career. You could workout using only these exercises your entire life and build a great body.
These exercises combined work every muscle. You could do only barbell training and build a body better than 99% of people out there. Round out your workouts with pull ups and dips on you’re on your way.
Compound movements with a barbell are the core of every great weight training or bodybuilding program. Compound movements involve more than one joint is used to push/pull the weight.
For example in order to perform bench press there’s movement at your elbow and shoulder joints. Just like when squatting there’s movement at your knees, hips and ankles as you raise and lower the weight.
Get Stronger and add Muscle Using The Progressive Overload Principle
Your body is an amazing machine that is highly adaptable but hates change. Very ironic, I know. You must force your body to grow by constantly introducing it to more intense stimulus.
In order for your muscles to grow you need to lift heavy weight. Your body will adapt to this stimulus by growing stronger so it can handle the weight. So, in order to grow more you must lift heavier weight next time you workout. Continue this trend for each workout and add weight each workout, even if it’s only 2.5 pounds at a time.
There are two ways to achieve progress overload
1) Increase weight lifted
2) Increase the volume (reps x sets) using maximum weight possible.
The Beginner weight training routine blends both of these principles together to maximize muscle and strength gains.
Why Barbell Training is Important for the Beginner
#1) Builds strength and muscle
When you’re first starting out weight training, strength equals muscle. Train for strength first and your muscles will have to grow.
#2) Teaches your nervous system how to respond to heavy weight
You train your mind and nervous system to ‘fire’ in order to use more muscle fibers. This allows you to contract your muscles harder, which will allow you to lift more weight and, you guessed it, gain more muscle!
#3) Trains your entire body evenly and as a single unit
The beginner routine ensures that you develop balanced muscles and strengthen your entire body. Even when performing an exercise like bench press your legs, abs and butt should be flexed hard throughout the entire set. This ensures muscle balance so you don’t favor one side of your body over the other which leads to muscle imbalances.
#4) Emphasis on perfect form
Perfect for will ensure your muscles develop fully and will keep you from getting injured.
#5) Builds strength and muscle
Yes, this bares repeating:
For the beginner, more weight lifted = more muscle. The more you can lift, the bigger your muscles will become.
It’s extremely important when you start weight training that your goal is to build as much muscle as possible. The first 1-2 years of weight lifting your body produces a flood of growth hormone which allows you to build a lot of healthy muscle quickly.
You can make the best gains of your life in the first two years of training. Take advantage of this short window while you can – you will thank yourself later as gains will be harder to come by after that.
The Beginner Weight Training Routine
The beginner weight training routine focuses on 8 basic exercises. These are the best exercises for building muscle mass and strength.
- Bench Press
- Incline Bench Press
- Bent Over Barbell Row
- Military Press
- Pull ups
These exercises will help you build a strong foundation of muscle that you can build upon for life. Each workout combines a mix of these 8 lifts for 12 consecutive weeks. Training is performed 3 to 4 times a weeks depending on which workout phase you’re on.
For the first phase you should lift 3 days a week. You can lift Monday, Wednesday and Friday or Tuesday, Thursday, Saturday. Whatever works for you.
There are a few beginner workouts out there like the 5×5. This is a simple workout but I think it overloads with heavy weight too quickly before the trainer has developed the right mind-muscle connection. My beginner workout has more reps per set which allows the trainer to focus on using the muscle under tension longer while first starting out to build a stronger connection to the muscles. It also allows you to focus more on form to really feel the weight and learn to use the muscle to move the weight.
The first phase is designed get your mind and body to work together to move the weight using perfect form.
The following workout schedule is Phase 1 of the workout which should be done consecutively for 8 weeks.
Beginner Workout 1 – Monday
- Squat – 3 sets 12, 10, 8 reps
- Bench Press – 3 sets 12, 10, 8 reps
- Pull ups- 30 in as few sets as possible
Workout 2 – Wednesday
- Military Press – 3 sets 12, 10, 8 reps
- Bent Over Row – 3 sets 12, 10, 8 reps
- Dips – 30 in as few sets as possible
Workout 3 – Friday
- Deadlift – 3 sets 8, 5, 3 reps
- Incline Bench Press – 3 sets 12, 10, 8 reps
- Squat – 3 sets 12, 10, 8 reps
Repeat this workout cycle for 8 consecutive weeks. Make sure to lift as heavy as you can for each set. If you can do more reps then what’s shown about you need to add weight.
On that note, make sure you add weight each workout. For example, if you bench press 95 pounds one workout, the next workout use 100 pounds for the same set. After week eight, take a week off to let your body recover fully.
During your off days you can run, swim, play basketball, go hiking – whatever you want to do. Just stay active and make sure you eat a lot of nutritious food. Space out your workouts so there’s a day of rest between them.
This will allow your muscles to recover and won’t leave you feeling worn out. But never take more than 2 days of rest in a row. Make a commitment to this workout and make the most of it.
That day off between workouts will allow you to gather energy to come back strong and hit the weights hard each workout.
Beginner Weight Training Phase 2
After your rest week, it’s time to do another 8 weeks of training. In Phase 2 we add another set of each exercise making it a total of 4 sets per exercise. This 4th set should be 6 reps and you should use the heaviest weight possible. This added volume is added strategically and is If there’s one thing you need to learn about building muscle it’s this: You must increase the intensity of training in order to grow. You must add more weight, more reps, more sets or a combination of the three if you want to keep improving.
With that being said, Phase 2 of the training routine will look like the following:
Beginner workout 1- Monday
- Squat – 4 sets 12, 10, 8, 6 reps
- Bench Press – 4 sets 12, 10, 8, 6 reps
- Pull ups- 40 reps in as few sets as possible
- Military Press – 4 sets 12, 10, 8, 6 reps
- Bent Over Row – 4 sets 12, 10, 8, 6 reps
- Dips – 40 reps in as few sets as possible
- Deadlift – 4 sets 8, 5, 3, 2 reps
- Incline Bench Press – 4 sets 12, 10, 8, 6 reps
- Squat – 4 sets 4 sets 12, 10, 8, 6 reps
Do this for another 8 weeks. Adding weight as you can but still hitting the 8-12 rep range. You should struggle to get the last reps of each set.
Beginner Weight Training Phase 3
Now that you have a good 16 weeks of training experience we will introduce more volume and tap into your muscle strength by adding an addition set to each exercise to train your strength. That additional set will be low-rep and you should try to lift a heavy weight for this set.
After you’ve taken a week off from the weights since Phase 2 pick up on Phase 3.
- Squat – 5 sets 12, 10, 8, 6, 4 reps
- Bench Press – 5 sets 12, 10, 8, 6, 4 reps
- Pull ups- 50 in as few sets as possible
- Military Press – 5 sets 12, 10, 8, 6, 4 reps
- Bent Over Row – 5 sets 12, 10, 8, 6, 4 reps
- Dips – 50 in as few sets as possible
- Deadlift – 5 sets 12, 10, 8, 6, 4 reps
- Incline Bench Press – 5 sets 12, 10, 8, 6, 4 reps
- Squat – 5 sets 12, 10, 8, 6, 4 reps
Do the above workout for 8 weeks. after this take a week or two off then move on to the Intermediate Workout Program.
Beginner Weight Training Pro-tips:
Use perfect Form!
I can’t stress this enough. Keep your abs tight, maintain good posture and body alignment throughout each lift.
Consistency is Key!
Rome wasn’t built in a day. You must put in the work everyday for as long as it takes to get the results you want. You will make better gains working out for 45 minutes 3 times a week than you will working out for 3 hours 1 day a week.
Keep adding weight!
If you can do more reps then noted in the workout, you’re not lifting heavy enough. You should have to STRUGGLE to get the last rep, if you can even do it at all. You need to push yourself to grow.
Keep your abs and ass muscles tight!
Flex your abs and ass muscles as hard as you can every lift. This will engage your core and butt/legs, your largest muscle groups. This will help you generate power and keep your muscles balanced. It’s easy to get a muscle imbalance as people tend to favor one side or another. Flexing your abs and ass is a good way to make sure you’re developing your muscles symmetrically.
Develop your mind- muscle connection
Feel your muscle being worked. Squeeze your muscles as hard as you can at the top of each rep. Close your eyes and focus hard on the muscles being worked. Focus on contracting your muscles hard at the top of each lift and fight the weight for 3 seconds as you lower it.
Your New Muscles Will need Food to Grow So as far as Nutrition Goes…
Try to get a gram of protein per body weight. This will help your muscles recover from workouts and grow.
Good sources of protein are beef, chicken, pork, turkey, dairy, EGGS, nuts, peanut butter. Make sure at least 90% of your protein is from a food source and not a shake or meal replacement.
I completely overlooked diet and proper eating when I started weight training and as a result I didn’t gain nearly as much muscle as I could have.
If you’re a skinny guy, eat everything you can get your hands on to put on as much muscle as possible. If you’re young you have metabolism, school sports and weight lifting working to your advantage so you are unlikely to get fat but you will get ripped.
Cut out the F’s (frozen, fried, fatty foods) and C’s (candy, coke/pop/soda, cake/sweets) – replace them with fruits and veggies.
Don’t drink calories if you want to lose fat – 1 or 2 beers a day tops. No juice unless you juice it yourself.
If you’re trying to bulk up don’t worry too much about what you’re eating. Focus on lifting properly and getting ENOUGH GOOD FOOD (vitamins, minerals, protein) to recover from your workouts.
After you’ve got the working out down, then you can hone in on your diet. Just don’t stuff yourself with twinkles and ice cream in the mean time and you’ll be fine.
If you’re Trying to lean up follow these same rules – Eat enough protein-rich foods to build new muscle and recover from your workouts and cut out the crap food and you will lose weight.
If you’re still having trouble losing fat try this method that I guarantee will help you lose fat.