So, let’s say you’re fairly new to the squat and deadlift for example, but have a lot of experience bench pressing, (pretty much describes every dude on the planet when they start lifting seriously) perhaps start with four bench press sets for your horizontal push exercises instead of three. If you have considerably more experience with the one lift than the others, you might consider adding an additional set to that exercise from the start.
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🏋🏿♂️ How To Deadlift Properly: The Definitive Form Guide.🏋🏽♂️ How To Bench Press: The Definitive Form Guide.🏋🏻♂️ How To Low Bar Squat: The Definitive Form Guide.
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Here are our three free mega-guides created from that video series: Working with world-class experts, co-author Andy and his team spent 3 years developing a 46-lesson curriculum to teach you how to master the Squat, Bench Press, and Deadlift. It should go without saying that the key to lifting a ton of weight is learning how to do so in a way that suits the mechanics of your body.
(Enough so that you’re recovered and ready to go again.) You’ll need just 60–90 seconds for the smaller isolation exercises like the bicep curls. Rest for ~2–3 minutes for the main exercises. Warm-up before you train so that your core temperature is raised, you’re ready to lift heavy, and less likely to cause yourself an injury. HOW TO USE THE BEGINNER BODYBUILDING PROGRAM WARMING UP Here’s a compact version on my Instagram profile you can easily take a screenshot of to keep on your phone. Variations » ✼able, machine or dumbbell close Variations » » Cable, machine or free weight close Variations » ✼an be dumbbell, barbell, or machine close Variations » »Seated Leg Press, 45° Leg Press, Hack Squat close Variations » » Barbell Hip Thrusts, Barbell Glute Bridges, Cable Pull Throughs close Variations » » Chin-ups or Pull-ups (Use bands to assist you if too hard to reach the required number of reps, add weight if they are too easy), Lat-pull Down close Variations » » Overhead Barbell Press or Dumbbell Press (standing or seated), Landmine Press close Variations » » Seated Cable Rows, Dumbbell Rows, Seal Rows, Machine Rows, TRX Rows close Variations » » Bench Press, Dumbbell Press close Variations » »Smith machine, Leg Press close Variations » » Bulgarian Split Squats, Lunges, or Single-leg Squats with a Kettlebell or Dumbbell (also known as Pistol Squats) close Variations » » Conventional, Sumo, >Trap Bar, Romanian, Good Mornings close Variations » » Barbell Back Squats (either low or high bar position), Front Squats, or Safety-bar Barbell Squats close Take a look at the program, and then I’ll explain the meaning of the ‘%1RM’ and ‘1st Set RPE’ notation and how to use it. How The Novice Bodybuilding Sample Program Looks (Be Sure To Check Out The Linked Videos If You Are Unsure) Spread your workouts out across the week and try to have no more than two sessions back to back. Strength development complements the accumulation of training volume and aids hypertrophy (muscle growth) by allowing heavier loads to be used over time.īecause skill development is not as important to a bodybuilder as it is to a powerlifter, and because greater volumes are performed on each day, a lower/upper split is used to balance out fatigue and recovery across the week.Įxercise preferences, limitations, and equipment availability differ from person to person, so I’ve written more details on how to choose below.
We have two ‘strength’ days and two ‘volume’ days. It has more exercises to ensure all muscle groups are adequately trained and has a higher total volume. The Novice Bodybuilding Program, unlike the Novice Powerlifting Program, is a four-day program. The Beginner Bodybuilding Sample Workout Overview If you’re unsure whether you should choose this, the intermediate program, or our powerlifting programs, consider reading: How to Choose The Right Training Program For You. I’ll show you how to choose exercises and adjust things for the areas where you are more advanced. In this article, I introduce the sample Novice Bodybuilding Program from our book. To have shredded abs, you need to have enough muscle mass to make getting lean worth it. To have big legs, you need to train your hamstrings. To have a thick chest, you need to have a well-developed back. If you have been struggling to grow, this program may help by giving some balance to your routine.ĭon’t make the mistake of training your chest, arms, and abs each day, neglecting the majority of the musculature in your body. If looking like The Hulk, Wolverine, or Batman is your primary goal, then a training program with a bodybuilding focus is what you need.
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