Fit and Cool

Build Muscle Workout for Beginners

There are many helpful build muscle workout tips available in the internet.  With so many out there, it is quite overwhelming to choose which of them is the right one for you.  I have recently been in that same situation.  With the help of a very good friend who is a professional body building coach, I have found the perfect answer.  I am now endowed with rippling muscles that I am quite proud of, if I may say so myself.

I have learned that when just starting out, a build muscle workout should begin with a total body workout of three to four sessions per week.  A total body work out means that you work on each part of your body separately (this is what they call muscle isolation).  Most of the time, I see people who work on just two or three body parts.  They then end up looking like cartoon characters with large chests and thin chicken legs.  So work on all of your body parts, namely your shoulders, chest, forearms, abdominals, triceps, traps, calves, buttocks, hamstrings, biceps, laterals, and quads.  Of course, you cannot do these all in one day.  Alternate your routine by working on your chest, forearms, abs on the first day; then on your triceps, calves, buttocks on the following day; and so on.  This way you give all muscles ample time for recovery.

Begin by performing 3 sets of 10 repetitions for each exercise that you do.  Take a 1 to 2 minute break between sets.  If you are doing weights, don’t go too heavy too soon.  And it would also be totally useless if you go for lightweights that do not challenge your muscles at all.  If you feel like you are about to give up on the last 3 repetitions of your last set, then that is exactly the weight for that  muscle group – for now.

If you feel like you are extra comfortable in weight lifting, then by all means, lift heavier.  Just cut down on the repetitions, and add to the number of your sets.  So instead of doing 3 sets of 10 reps, do 5 sets of 5 reps. It is very important to remember that you have to have 1-2 minutes rest in between.  Carrying heavier weights is more effective in tearing up the muscles of your body, hence, promoting faster muscle build up.

After your first three or four weeks, feel free to boost your build muscle workout up. Remember, though, that if you feel like your muscles are no longer reacting to the pressure of the weights, it is time to step it up.  Also, remember that the pains you feel in your muscles are actually your muscles tearing up.  Always give it sufficient time to heal.

Aside from the help of my friend, I have also come across a website that has helped me a lot in my build muscle workout regime.  I can guarantee that there is nothing like it.  You get a workout that is so easy and yet so effective at the same time.  Check it out for yourself.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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