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Bodybuilding Workout Training Routine For Mass And Strength

I have summarised the training requirements for building muscle and strength basically in terms of the types of exercises required, and the intensity of work needed. In this second piece, I will describe in more detail the workout itself and workout frequency for the beginning trainee.

Training For The Beginner

When you're first starting out, the first thing that you have to do before you start training seriously is to familiarise yourself with the performance of the exercises that you are going to use; these should primarily be the 'basic exercises', i.e. compound movements which allow large groups of muscles to come into play in concert.

This means that large training poundage's can ultimately be used, so giving the greatest possible growth stimulation for the targeted muscle groups. Such exercises include the barbell squat, deadlift, bench press, military press, barbell rows, T-bar rows etc. It is vitally important that you master proper exercise form in order to avoid injury and to reap the greatest benefits from you're workouts. The best way to learn good technique is to ask somebody who knows what they are doing to instruct you, or failing that, you're only recourse is the bodybuilding literature. I won't go into the specifics of exercise performance here; the basics on this can be found in any good book on weight-training, or from a knowledgeable trainer or training partner. Before you start, it is also a very good idea to get a full physical examination from you're doctor if you are new to strenuous exercise.

The Workout

Once you have mastered exercise performance, it is time to select the weights that you will initially be using in you're first real workout, which will require a bit of experimentation. First, warm-up on the chosen exercise using a weight which you can handle easily for around ten

repetitions. The purpose of these first couple of sets is to merely increase blood flow to the working muscles and surrounding structures to prepare them for the 'work set or sets' to follow. As a beginner, you should do no more than two work sets' at the most for each major muscle group employing a 'basic exercise'. For these sets, choose a weight that will allow you to perform eight to ten repetitions in good form; at this stage, don't loosen you're form to get more reps once you've reached you're target - 'cheating' form has its place in advanced training, but in the beginning, you will get more than enough growth stimulation from the method just described.

However, make sure that the weight used for 'work sets' is heavy enough that it takes effort to complete those eight to ten reps; remember though that 'heavy' is relative - a weight that allows you to complete that number of repetitions. An example of a workout that allows you to train all major muscle groups two to three times a week would be as follows:

Perform workout two or three times a week, with at least one rest day between workouts:

Warm up Bodybuliding Routine:

Thighs - squat: 2 work sets for 8-10 reps (2x 8-10)

calves - standing calf-raises: warm-up, (2 x 8-10)

chest - bench press: warm-up, (2 x 8-10)

back - barbell bent-over row: warm-up, (2 x 8-10)

shoulders - military press: warm-up, (2 x 8-10)

arms - barbell curls: warm-up, (2 x 8-10)

lying triceps extensions: warm-up, (2 x 8-10)

In the next article I will reveal 7 great techniques to help keen bodybuilders reach maximum mass growth and strength objectives, by just using this bodybuilding workout routine.


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