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Beginner Bodybuilder Workout




               Most of the new guys in the gym get frustrated about the long way they have to pass before reaching the level of most of the advanced bodybuilder working out there. Nobody says that it will be easy or it will be achieved fast. All of the experienced bodybuilders began as you with light weights lifted twice a week or even softer version. It takes time and determination to build the body you want, especially when you make use of methods proved effective along the time.

               Things are easier when you know exactly how to do it. We give you a step-by-step introduction to the iron world that will help you start your muscle building workouts with the right food. Aside of this, it’s imperative to learn the proper way of exercises execution and safety rules for staying healthy the long way you will pack on muscle mass.

Training For Beginner Bodybuilder:

Focus on Big Muscle

             Let’s begin with the great part: Beginning Bodybuilding workout during the first six months, you will gain muscle at the highest rate which will be hard to achieve later. From this point of view, the first time of working out will be very productive and give you the motivation you need to train. This happens because muscles are unworked, recover faster while the breakdown tissue process is very high.  Things change after this period, when you may experience muscle plateau. If you want to find out more about it read here about muscular adaptation.

              Full body workout split into two training days is what you need as a beginner bodybuilder. Choose to train your upper body in one day and lower body part in another day with 1-2 break days between them. Focus on compounds exercises, as they will help you to work out most of the biggest muscle group. Don’t bother with isolation ones, even you may think that arms are your weak point and want to improve namely them.

               Your goal is to learn the right technique of exercises, so performing exercises that don't fit your level will end up with re-learning them when you are more advanced. In worst cases, neglecting this aspect may cause you serious injuries throwing you away with several time in your muscle building process.  So, do the exercises according to your fitness level and don’t make a concession on quality.

Start easy workout.

         Choose soft weights that allow you to perform 8-12 reps and exercise until completely master the technique. After this, you can go with heavier weights, but keep in mind this track will not be short as we describe it in these words. Start a journal and make a user to write down the exercises performed along with used weights. You will have a more clear vision of your progress over the time.

Here is an example of full body workout for beginner bodybuilder:

Day 1 

Upper body part workout

  • Dumbbell Bench Press
  • Butterfly
  • Military Press
  • Triceps Pushdowns
  • Lying Triceps Press
  • Side Lateral Raises
  • Preacher Curls
  • Seated Dumbbell Curls
  • Lat Pulldowns
  • One-Arm Dumbbell Rows
  • Dumbbell Shrugs
  • Perform 2 sets with 10-12 reps for each exercise.

Day 2

Lower body part workout

  • Leg Press
  • Leg Extensions
  • Seated Leg Curls
  • Lying Leg Curls
  • Standing Calf Raises
  • Seated Calf Raises
  • Ab Crunch Machine
  • Crunches

           Leg press, crunches or standing calf raises should be performed by 3 sets with 10-12 reps for each of them. Do the others by 2 sets with 10-12 reps.

          Don't you handle all exercises? Well, a good idea could be to take a trainer, at least for the beginning weeks of training. Look out for gyms that offer you a coach for the first 2-3 training. It’s a great opportunity to understand whether you need his help or not.

Diet For Beginner Bodybuilder:

             It’s time to review your nutritional intake and cut back all foods that cause you to gain fat and brings no good to you. Fast food, soda drink- forget about them if you really want to get big. You need protein to feed your muscle and carbohydrates for energy. Split food intake into 5-6 meals per day with a source of protein included in every meal.

              A bodybuilder diet is closer to a healthy one, and not as restrictive as many imagine. You need to eat more to be able to pack on muscle mass. Eat clean food free of empty calories and you will gain far less fat over the bulking period. Read our post dietary for bodybuilders to get a better idea of what you are advised to eat, in what quantities and, what is indeed important, when to eat.

            Don’t underestimate the importance of water for building muscle mass. Water gives you energy, greatly improve metabolism rates and makes you feel better. I will not give you an example of best diet for building muscle mass as there is not much of this. We all are different and what works great for me, may not benefit you as well. The idea is to set your own diet based on general criteria about how it should look like. Try to create your own diet that supports your workout.

Supplements For Novice Bodybuilder:


            Whether you like it or not, even the best diet is not able to supply you with all the nutrients you need for fast muscle gains. Taking supplements is recommended, but not absolutely necessary. You can go without them, but your workouts will not be so productive. Or this is the case of naturally gifted bodybuilders who do well without any supplements at all.

              We have previously about supplements for gaining mass, so you can check it to find out more about what supplements to take to build muscle fast.


              The best beginner bodybuilder workout is the one that you follow.  You can easily get distracted and forget about your goal throughout the long track. Day by day imagines a clear picture of how you would like to look after a while and make sure you do the best to get there.

Must Read: Best Novice Steroid Cycle


Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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