| "Lee, I'm new to working out and I'd like to build muscle | | | | may even lose some of the muscle mass that you |
| and get in shape as fast as possible. But everyone | | | | have now. |
| that I talk to keeps telling me different ways to go | | | | Here is a good solid workout routine that you can |
| about it. Please help me, I need advice on what I should | | | | follow. With this routine you split up your workouts by |
| do." | | | | exercising your upper body during the first workout, |
| This is one of the most common questions that floods | | | | and then exercising your lower body during the second |
| my e-mail inbox on a daily basis. For people who are | | | | workout. |
| just getting started with a bodybuilding workout | | | | WORKOUT 1: (upper body) |
| program the whole process can be a mind boggling | | | | Bench Press 3 sets of 10 reps (for the chest) |
| experience. There is so much conflicting advice out | | | | Lat Pull Downs 3 sets of 10 reps (for the back) |
| there about weight training and exercise that you really | | | | Seated Shoulder Press 3 sets of 10 reps (for the |
| don't know who or what to believe anymore. | | | | shoulders) |
| I understand what you are going through because I | | | | Bicep Barbell Curls 3 sets of 10 reps (for the biceps) |
| went through the same thing when I began | | | | Triceps Push Downs 3 sets of 10 reps (for the triceps) |
| bodybuilding over 17 years ago. People always have a | | | | WORKOUT 2: (lower body) |
| tendency to make things more complicated then they | | | | Leg Press 3 sets of 10 reps (for the quadriceps) |
| really are. But when you put aside all of the hype and | | | | Leg Curls 3 sets of 10 reps (for the hamstrings) |
| get down to the basics you can see that building | | | | Leg Extensions 3 sets of 10 reps (for the quadriceps) |
| muscle and getting in shape is not very complex. | | | | Standing Calve Raises 3 sets of 15 reps (for the |
| Don't get hung up on having the perfect training routine, | | | | calves) |
| with the precise number of sets and reps, or following | | | | Abdominal Crunches 3 sets of 25-50 reps (for the |
| the perfect eating plan, etc. Just get started and do it. | | | | abdominals) |
| You can figure out the details and find ways to | | | | With this routine you workout every-other-day and |
| improve as you go. | | | | alternate the two workout routines. So for example: |
| I am going to outline a good beginners bodybuilding | | | | Perform Workout 1, Take a day of rest, Perform |
| weight training program that you can follow. You do | | | | Workout 2, Take a day of rest, and then repeat the |
| not need to have any fancy exercise equipment. In | | | | cycle with Workout 1. |
| fact you could follow this routine with a basic home | | | | Prior to each exercise do 1 or 2 light warm up sets |
| gym set up. But if you have the option, I would | | | | using about half of the weight that you would normally |
| recommend that you join a commercial gym. In addition | | | | use for your working sets. The weight that you lift for |
| to having higher quality exercise equipment to choose | | | | the first couple of weeks should be light enough so |
| from, there is a lot more energy in a commercial gym. | | | | you can complete the repetitions with ease. Then |
| And this will help motivate you to stick to your | | | | gradually, over time increase the amount of weight |
| workouts and make improvements. | | | | that you are lifting. |
| Start off by working out every second day. This will | | | | A good goal would be to add 5 lbs. to each exercise |
| give your body plenty of time for recuperation and | | | | each week. For bigger exercises like bench presses, |
| muscle growth. Lifting weights will cause minor | | | | pull downs, leg presses, etc. this will be fairly easy to |
| damage to the muscles and then the body reacts by | | | | do, but for smaller exercises like bicep curls and tricep |
| building the muscles bigger and stronger in order to | | | | push downs you may not always be able to make |
| handle the demands that are being placed upon them. | | | | those 5 lb. jumps in weight. There is a big difference |
| Muscles do not grow while you are working out; they | | | | between adding 5 lbs. to a 250 lb. leg press compared |
| grow while you are resting. Once you workout you | | | | to adding 5 lbs. to a 25 lb. bicep curl. So just keep that |
| have to give your body time to repair and build the | | | | in mind and do your best to increase your strength |
| muscles. Then you repeat the process of working out | | | | whenever possible. |
| and rest. | | | | At the beginning stages of your bodybuilding training it |
| A common mistake that a lot of novice bodybuilders | | | | is best not to complicate things. Keep your workout |
| make is thinking that the more they workout, the better | | | | routine simple and just focus on being consistent. The |
| results they will get. This is not true because what | | | | biggest factor with success in bodybuilding is to just |
| happens is the muscles get broken down, but they | | | | stick with it and focus on making small frequent |
| never get a chance to build back up. This is what is | | | | improvements overtime. |
| referred to in bodybuilding as "over training". When you | | | | "inch by inch life is a synch... |
| over train your body can't build new muscle and you | | | | |