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Home Training Beginner's Guide Hey Rookie! Get Started NOW!

Hey Rookie! Get Started NOW!

Hey Rookie! Get Started NOW!


You have decided to start bodybuilding. So you have your own expectations of how it will be and what you will get. May be your primary goal is just to get rid of unwanted fat to look more attractive and younger? Or you are interested in competitive bodybuilding? This sport - the bodybuilding - is good for everybody.


Here are some points before you start

  Be realistic - set up your goals and follow them. To see significant changes in strength and mass takes time, probably two - three months, but persistence and dedication is what you need.

  There is no program that's right for everyone. Every training person has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program.

  You should consult your physician if you are over 40 or have had any sort of previous injury or impairment.


If you are starting bodybuilding for the very first time (means that you have never lifted anything heavier than a hamburger) I would advise you to start from the exercises without weights. Try the following routine:


1. Shoulder-width grip Chin-Ups: you have to chin-up as much as you can. The goal is to complete 50 repetitions in one workout, no matter how much sets you will do. Even if you can do only 1 repetition per set it's not a reason to worry. Just do as many sets as you need to complete 50 reps. First two weeks do as much reps as you can and if, for instance, 7 reps is still your limit, just try to add one more rep on the next workouts. If you can not chin up - do front pulldowns instead. But remember: the more you chin up the wider you are.


2. Parallel Bars Dips: This exercise works the triceps and chest muscles, involving front delts. Use a little wider than shoulder width grip. Try to do 3-5 sets of 15 full reps. If you lean too far forward it turns into more of a chest exercise. If you keep a body from leaning far forward it works more triceps.


3. Crunches: While lying on the floor, place your feet against a wall so that your lower legs form about a 90-degree angle with your upper legs, and your upper legs form a 90-degree angle with your torso. Place your hands across your chest or at the side of your head and maintain this position throughout the exercise.  Bring yourself up using the power of your abs. As your upper body begins to rise off the floor, concentrate on the effort in your abdominals rather than on how high up you can go. Do 3 sets of as many reps as you can.


Rest about five days after your first workout. Than you can train twice a week. Keep training this way 2-3 weeks or more (depends on your own feelings)


When you feel it's time to do more, you can add Light Weight Barbell Squats before the first exercise. Light weight means that you can easily complete a set of 15 reps. 2-3 sets at the beginning of above mentioned routine will be good. Also you can add barbell lying press for your pectoral muscles development. 2 sets of 15 reps will be enough. You can do it instead of Dips or before them.


Well, what we have now?

1. Squats

2. Chin-Ups or Front Pulldowns

3. Bench Press

4. Dips



Continue this routine during 3-4 weeks and then add more exercises: Biceps Curls (after bench press), Military press, Calf raises, Shrugs and split your body parts training in 2 days.


Now your routine looks as follows:


Day 1: 

1. Squats 2 x 12

2. Bench Press 2 x 15

3. Chin-Ups 2 x max

4. Barbell Biceps Curl 2 x 12

5. Crunches 3 x max


Day 2: 

1.Military Press 2 x 12

2. Dips 2 x 12

3. Shrugs 1 x 15

4. Calf Raises 2 x 25

5. Reverse Crunches 3 x max


Two workouts per week - that is enough for mass and strength. From the first workout up to this one you need just 1.5 - 2 month of beginning period. You can train and gain mass during the months using this workout routine.





  Your workout should not be longer than one hour.

  Eat 5-6 meals per day.

  Sleep at least 8 hours.

  If you feel muscles or joints pain, take a tablet of aspirin or ibuprofen that will reduce unpleasant feelings. But if the pain insists - stop training and consult your physician immediately.

Tony Meyer is a Bodybuilding expert and author of various weight training articles across the Internet. He has more than 20 years experience in the Bodybuilding industry. You can find some of his other work at:

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