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Beginner Workout Routine For Building Muscle Fast

So your goal is to build muscle? Often when people first start out with a workout routine they often take the wrong routine and end up following the wrong advice which leads to no gains and eventually you will just give up.

 

There are many different routines to choose from and many different websites and magazines offering all sorts of advice and i understand the confusion in choosing the right workout routine.


My first workout routine was found in a muscle building magazine. It was a 6 day split which had lots of volume advertised by people with massive muscles. I assumed that this would be the routine i should follow if i wanted to get big. I was wrong and ached for a week after the first workout which totally put me off training.


Building a solid foundation is an important part in muscle growth and it will prepare your body for more complex weight lifting workouts. beginner workout routine


You can build a strong foundation by completing basic compound exercises into your weight training workouts. This workout can be done either at a gym or as a home workout.


This beginner workout routine consists of 15 exercises using basic movements, a pyramid rep/set scheme, change in exercise order, training three times per week and followed for three months.

Day 1
(Monday)
Day 2
(Wednesday)
Day 3
(Friday)
1) DB Bench Press 1) Lying Leg Raises 1) 1-Leg Extension
2) Pec-Deck Fly 2) Barbell Shrugs 2) 1-Leg Leg Curl
3) DB Shoulder Press 3) Standing Calf Raise 3) 1-leg Leg Press
4) Rear Delt Fly 4) Chin Up 4) 1-Leg Back Extension
5) Seated Row 5) 1-Arm DB Row 5) Standing DB Shoulder Press
6) Lat Pulldown 6) Incline DB Chest Press 6) Standing Side Lateral Raise
7) Leg Extension 7) Push Up 7) EZ Bar Curl
8) Leg Curl 8) Leg Press 8) Lying Tricep Extension
9) Back Extension 9) Leg Curl 9) Bench Press
10) Leg Press 10) Reverse Lunge 10) Incline Barbell Press
11) DB Bicep Curl 11) Back Extension 11) Close Grip Lat Pulldown
12) Tricep Rope Pressdown 12) Upright Row 12) Wide Grip Seated Row
13) Seated Calf Raise 13) DB Lateral Raise 13) Back Extension
14) DB Shrug 14) Overhead DB Extension 14) 1-Leg Calf Raise
15) Crunches 15) Incline Bicep Curl 15) Lying Leg Raises

Workout Principles

Month 1: Perform 1-2 sets of 15-20 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest for 30-60 seconds max between sets.

Month 2: Perform 3-4 sets of 10-12 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest for 60 seconds between each set.

Month 3: Perform 3-4 sets of 6-8 reps increasing the weight each set. Start each workout a little heavier than last workout. Rest 60-90 seconds between each set.


You dont have to do your beginner workout routine on the days above, however it is important that you have 1 days rest inbetween your workouts in order to recover. Muscle growth comes from rest and your body needs rest in order to grow.

At the end of month 3 you will have laid the foundation of a strong, shapely physique and your mental and physical state should be improving dramatically. At this point in the game it's time to consider a new program and bigger-picture goals.

 

More Home Muscle Building Workouts

 

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"thank you for all the free information that you provide on your website. Originally i thought of myself as a hardgainer but have since found a routine that suits my goal and i am starting to build muscle fast"

Scott Evans


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Dont waste a minute longer looking at rubbish training routines and fads online. Take a look at my top 5 muscle building workouts that will give you results.

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