Bodybuilding Workout Program For Beginners

“I’m new to working out and I’d like to build muscle and get in shape as fast as possible. But everyone that I talk to keeps telling me different ways to go about it. Please help me, I need advice on what I should do.”

This is one of the most common questions that floods my e-mail inbox on a daily basis. For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don’t know who or what to believe anymore.

I understand what you are going through because I went through the same thing when I began bodybuilding. People always have a tendency to make things more complicated then they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.

Don’t get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.

I am going to outline a good beginners bodybuilding weight training program that you can follow. You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In addition to having higher quality exercise equipment to choose from, there is a lot more energy in a commercial gym. And this will help motivate you to stick to your workouts and make improvements.

Start off by working out every second day. This will give your body plenty of time to recover and provide enough time for muscle growth. Lifting weights will cause minor damage to the muscles and then the body reacts by building the muscles bigger and stronger in order to handle the demands that are being placed upon them. Muscles do not grow while you are working out; they grow while you are resting. Once you workout you have to give your body time to repair and build the muscles. Then you repeat the process of working out and rest.

A common mistake that a lot of novice bodybuilders make is thinking that the more they workout, the better results they will get. This is not true because what happens is the muscles get broken down, but they never get a chance to build back up. This is what is referred to in bodybuilding as “over training”. When you over train your body can’t build new muscle and you may even lose some of the muscle mass that you have now.

Here is a good solid workout routine that you can follow. With this routine you split up your workouts by exercising your upper body during the first workout, and then exercising your lower body during the second workout.

WORKOUT 1: (upper body)

Bench Press 3 sets of 10 reps (chest)

Lat Pull Downs 3 sets of 10 reps (back)

Seated Shoulder Press 3 sets of 10 reps (shoulders)

Bicep Barbell Curls 3 sets of 10 reps (biceps)

Triceps Push Downs 3 sets of 10 reps (triceps)

WORKOUT 2: (lower body)

Leg Press 3 sets of 10 reps (quadriceps)

Leg Curls 3 sets of 10 reps (hamstrings)

Leg Extensions 3 sets of 10 reps (quadriceps)

Standing Calve Raises 3 sets of 15 reps (calves)

Abdominal Crunches 3 sets of 25-50 reps (abdominals)

With this routine you workout every-other-day and alternate the two workout routines. So for example: Perform Workout 1, Take a day of rest, Perform Workout 2, Take a day of rest, and then repeat the cycle with Workout 1.

Prior to each exercise do 1 or 2 light warm up sets using about half of the weight that you would normally use for your working sets. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting.

A good goal would be to add 5 lbs. to each exercise each week. For bigger exercises like bench presses, pull downs, leg presses, etc. this will be fairly easy to do, but for smaller exercises like bicep curls and tricep push downs you may not always be able to make those 5 lb. jumps in weight. There is a big difference between adding 5 lbs. to a 250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So just keep that in mind and do your best to increase your strength whenever possible.

At the beginning stages of your bodybuilding training it is best not to complicate things. Keep your workout routine simple and just focus on being consistent. The biggest factor with success in bodybuilding is to just stick with it and focus on making small frequent improvements overtime.

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Arnold Schwarzenegger wants end to steroids in bodybuilding

California governor Arnold Schwarzenegger is vowing to use his new position as editor of a muscle magazine to push for an end to steroid use in bodybuilding, the San Jose Mercury News reported on Sunday.

Schwarzenegger spoke briefly to reporters while attending an annual bodybuilding event named in his honour, Arnold Fitness Weekend.

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Build Muscle With 3 Basic Exercises

Build Muscle with 3 Exercises

Are you skinny?  Do you want bigger muscles?  Then put down the Men’s Fitness routines and do some real exercises.  Mainstream media has been the major downfall of successful weight training routines for years.  They try to blind you with fancy exercises, and gibberish masked as scientific data, but in the long run you are still left with 13 inch arms and chicken legs.  If you want real muscle you need to go back to the basics of weightlifting.  All you need are three core exercises and you will be well on your way to building more muscle.  If you were stranded on a desert island and all you had were three exercises to build muscle this is what they would be — Squat, Bench Press, and Deadlift.

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Want Bigger Arms - A guide to Building Bigger Arms

How to build bigger arms, if I had a penny for every time I heard or saw this question I could retire.

One of the most effective workouts for building muscle the arms is using a training technique called “Positions of Flexion”. Which basically means training each muscle group through it’s full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.

IronMan Magazine writer Steve Holman has written a lot about “Positions of Flexion” workouts, but the concept is certainly not new. In fact if you watch the movie Pumping Iron you can see that Arnold used this style of training for his workouts, and his arm development was simply incredible, even by today’s standards.

To give you an example, here is a typical bicep workout that Arnold used to do:

• Barbell Curls
  (this is a mid-range exercise as most of the tension is on the biceps in the middle of the rep)
• Incline Dumbbell Curls
  (this is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position)
• Concentration Curls
  (this is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted)

Lately I’ve been focusing my own workouts around the “Positions Of Flexion” concept and the results have been awesome, I’ve gotten the most intense muscle pumps that I’ve felt in years. In the past I usually just focused most of my efforts around the big basic compound mid-range exercises, but by incorporating fully stretched movements and fully contracted movements I can tell that I’m working muscle fibers that are not getting touched with just basic compound lifts. POF training utilizes the best of both compound and isolation exercises to work the muscles through a complete range of motion.

Lifts for training Triceps

• Close Grip Bench Press (CGBP)
  (Compound lift, when lifting make sure elbows are kept in and not pointing away from the body)
• Overhead Tricep Extension
  (Usually carried out with an EZ bar, attention to form is important with this lift)
• Cable Pull Downs
  (Again, attention to form and foucs on using the triceps to pull the rope down and not body weight)

 I would recommend only training your arms once per week since you use your arms for pretty much every lift, this will allow them time to grow and will yeild the best results. Of course, if you are a more experienced lifter or are stuck at a plateau then it would be fine to work your arms twice per week.

Always remember to maintain an effective diet and workout to achieve the best results.

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Strength Training Anatomy - Second Edition

The Second Edition Of This Popular Book With Over 550,000 Sold!

Discover for yourself the magic of Strength Training Anatomy, one of the best-selling strength training books ever published! Get an intricate look at strength training from the inside out. Strength Training Anatomy, with over 528,000 copies already sold, brings anatomy to life with more than 400 full-colour illustrations. This detailed artwork showcases the muscles used during each exercise and delineates how these muscles interact with surrounding joints and skeletal structures. Like having an X-ray for each exercise, the information gives you a multilateral view of strength training not seen in any other resource. This updated best seller also contains new information on common strength training injuries and preventive measures to help you exercise safely. Chapters are devoted to each major muscle group, with 115 total exercises for arms, shoulders, chest, back, legs, buttocks, and abdomen.

About the Author

The former editor in chief of the French magazine PowerMag, Frederic Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men’s Health Germany. Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious acole des Beaux-Arts in Paris and studied dissection for three years at the Paris Feultac de Medecine. Delavier won the French powerlifting title in 1988 and makes annual presentations on the sports applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pedagogie Sportive. Delavier lives in Paris, France.

Table of Contents

Chapter 1. Arms
Chapter 2. Shoulders
Chapter 3. Chest
Chapter 4. Back
Chapter 5. Legs
Chapter 6. Buttocks
Chapter 7. Abdomen

Buy your copy here for only $15.79

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Anabolics 2007

The 6th Edition of the World’s Best Selling Steroid Reference!

This is not just any steroid book. This is William Llewellyn’s Anabolics 2007, the most trusted reference guide by the most trusted name in steroid research. The new hardcover encyclopedia-sized 6th edition boasts nearly 1,000 pages pumped full of vital information including more than 200 drugs profiled and the largest steroid picture library with 3,000 full-color photographs. Anabolics is the #1 selling steroid book in the world because it is the biggest and the best.

Here’s a Sample of What’s New:

• The Anabolic Steroid Section has been entirely revamped for 2007 - A new layout, and hundreds upon hundreds of new pages of info you won?t find anywhere else!
• Dig Deep into the Steroid Vault - Comprehensive details on many powerful compounds you?ve probably never heard of, like Neo-Ponden, Emdabol, Thioderon, Roxilon, Methosarb, and Anabol 4-19!
• Learn about the Most Recent Advances in Testosterone - Like Nebido and 20 AET-10, which require only 4 injections per year!
• Get Details on the Latest ?Designer Steroids? - Drugs the IOC probably doesn?t even know about yet!
• Learn What the Pro?s Really Use - More actual stacks used by some of the world?s top bodybuilders!
• Take the Guesswork Out of Buying - Revealing lab test reports on more popular steroid products than ever before!
• Uncover the Latest and Most Sophisticated Counterfeits - Detection information so accurate it is used by Police Forensics laboratories for identification purposes!

Anabolics 2007 puts the vast array of performance-enhancing drugs under the microscope, including an in-depth drug history report, extensive clinical prescribing and study information, and effective real world usage guidelines for just about every steroid imaginable. With over 1,000 pages this newest edition is packed to the rim with over fifteen years of tireless research and uncensored hardcore fact. The volume of information you will have at your fingertips is literally mind-boggling! See for yourself why William Llewellyn?s Anabolics series is trusted by more physicians, pro bodybuilders, top athletes, professional coaches, and law enforcement officials than any steroid reference book in history.

You can buy a copy of Anabolics 2007 here for only $49.99

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Encyclopedia Of Muscle and Strength

Encyclopedia Of Muscle and Strength

Finally, a research-based book that covers all facets of optimizing the development of muscle and strength. Encyclopedia of Muscle & Strength is a comprehensive training guide and reference that provides definitions of key terms and concepts, evaluations of equipment options including the top innovations, explanations of the role and importance of each muscle group, presentations of the best exercises for adding strength and mass, and descriptions and examples of many types of workouts and programs and their effects.

Choose from 255 exercises presented for 11 different muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight. Plus, each training program is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness. Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His clear advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you’re seeking.

About the Author

Jim Stoppani, PhD, served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and department of cellular and molecular physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in skeletal muscle. Stoppani was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002. Currently, Stoppani serves as senior science editor for Muscle & Fitness and Flex magazines at Weider Publications in Woodland Hills, California. He is a member of the National Strength and Conditioning Association (NSCA), American College of Sports Medicine (ACSM), and International Society of Sports Nutrition (ISSN). Stoppani received his doctorate in exercise physiology from the University of Connecticut in 2000.

Table of Contents
Part I. Training Essentials Chapter 1. Core Concepts

• Chapter 2. Training Variables
• Chapter 3. Training Cycles
• Chapter 4. Strength Training Equipment

Part II. Training for Muscle Mass

• Chapter 5. Tactics for Building Muscle Mass
• Chapter 6. Programs for Building Muscle Mass
• Chapter 7. Training Cycles for Building Muscle Mass

Part III. Training for Maximal Strength

• Chapter 8. Tactics for Maximizing Strength
• Chapter 9. Programs for Maximizing Strength
• Chapter 10. Training Cycles for Gaining Maximal Strength

Part IV. Training Exercises

• Chapter 11. Chest
• Chapter 12. Shoulders
• Chapter 13. Back
• Chapter 14. Trapezius
• Chapter 15. Triceps
• Chapter 16. Biceps
• Chapter 17. Forearms
• Chapter 18. Quadriceps
• Chapter 19. Hamstrings and Glutes
• Chapter 20. Calves
• Chapter 21. Abdominals
• Chapter 22. Whole Body

Encyclopedia Of Muscle and Strength: $16.99 from bodybuilding.com

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BSN Cell Mass Review

BSN Cell Mass, one of the best creatine products I have tried to date, then I read a few forum posts. Turns out that after an independent lab test BSN’s Cell Mass contained nothing more than Creatine Monohydrate, oh, shit. After paying $60 for my tub of Arctic Berry Blast (which tastes great by the way) I was well impressed after the first few gym sessions with it, I thought the stuff was a god send. Bit of a kick in the balls then when I found out it was just mono then, right?

Well, to be honest, I didn’t really give a shit. Sure, the multi million dollar company screwed me and many others over but at least I had found a product I liked. I had tried a couple of other mono products before Cell Mass and nothing, they just didn’t seem to work for me, I even tried a loading phase and all that crap. So why kick up a fuss and complain about about a product I had seen great results from? Only down side I see from Cell Mass is paying so much for a creatine monohydrate product, but that’s pushed aside when I compare the results to price. BSN have now changed their products ingredients so Cell Mass ’should’ now contain pure CEE, and if I now find their product to be useless, then I will start to piss and moan!

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Bad Bodybuilding Eating Habits

You might be one of the bodybuilders that are training hard but no results are visible or the rate of development is simply low. In this case we might be dealing with a problem that is not given by your Bodybuilding routine but your bad eating habits. They can actually keep weight loss unreachable and even building muscles can become very difficult. Let us take a look at these bad nutritional habits you might be having.

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Creatine, Muscle Building and Fat Loss

For muscle building and enhancing athletic performance, creatine is probably the most effective, research-proven supplement that we’ll ever saw until now. Once inside the muscle, creatine increases muscle cell volume and stimulates contractile protein production to provide better and faster results. Popular misconception among many weight lifters and other athletes is that creatine prevents fat loss if used regularly.

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