Anyone who has never lifted weights who decides they can commit 3-4 days a week to the gym and follow somewhat of a decent diet will get results. This is due to the sudden strain on the muscle, going from no strenuous activity to heavy strenuous activity 3-4 days a week will practically force your muscles into growth. However, beginners following a solid workout routine and a solid diet can potentially transform their body completely in a matter of weeks. If you are someone who is interested in changing your body to the point where your friends and co workers will look at you in disbelief, then there are a few keys you must follow. These are some of the simple keys I followed to gain 20 lbs of lean mass in 12 weeks.
Beginners Workout Routine Rule #1 – Diet
I won’t say that any rule here is more important than the other, but without following rule number 1, it will be impossible to maximize results from 2 and 3. The first rule is to diet properly in order to fuel your body with enough nutrients to maximize your gym performance as well as to repair broken down muscle fibers. Because this is a beginners workout routine, I won’t get into too many details about the types of foods you should be consuming. What I will provide you with is a very simple formula that you can use in order to calculate how much you should be consuming on a daily basis. One piece of advise to go along with this formula is to make sure you are having 1.5-2 grams of protein per pound of body weight per day.
Beginners Workout Routine Formula
The Number of hours you spend in the gym per week (+) 10 =
(My program requires 4 hours per week of weight lifting)
4 + 10 = 14
14 (x) Your Target Body Weight = Daily Calories
4 + 10 = 14
14 x 150 = 2100 calories per day
If you are of the ectomorphic somatotype, I would recommend adding an addition 500 calories to your “daily calories” total.
Advanced Lifters follow this muscle building diet plan
Beginners Workout Routine Rule #2 – Rest and Repair
Contrary to popular belief, muscle is created away from the gym while your body is resting. Most beginners start to weight train and end up seeing little to no results. The first conclusion they come too is that they are not working out hard enough, so they end up adding more time or days in the gym. However, this is just making matters worse because now they are giving their muscles much less time to repair and rebuild new and stronger muscle. This is why the “Mass in a Flash” routine I followed and shared with my clients only requires 3-4 days in the gym per week. Proper rest will not only allow you to build muscle faster, but it will also allow you to give a peak performance each and every gym session. Unless you give your body enough time to rest and recover, your body will not grow. Aside from taking 3-4 days off per week, I highly suggest you get at least 8 hours of quality sleep per night.
Beginners Workout Routine Rule #3 – Maximizing Your Efforts in the Gym
When your goal is to build larger muscle, the key is to break down more muscle fibers. The key to breaking down more muscle fibers is to perform heavy compound lifts that target more than one muscle group. Although isolating each muscle group is ideal later down the road, compound lifts should be the focal point of your workout. These lifts will not only allow you to recruit more muscle fibers and target more than one muscle group, but they will also help increase the production of the two most important muscle building hormones your body can naturally produce.
The Workout Routine:
Squats or Deadlifts 3 x 12
Bench Press 3 x 12
Pull Up/Dips Superset 3 x 12
Bent Over Rows 3 x 12
Military Press 3 x 12
This workout should be performed every other day with 2 consecutive days off every other week. The reason I have created this routine with 12 reps per set is simple, this beginners workout routine is created for building mass.
If you a beginner who is interested in maximizing your muscle building potential, I highly recommend downloading a free copy of my program “Mass in a Flash”, this is the same program I followed to gain 20 lbs of lean mass in 12 weeks.
Feel free to leave any questions you may have in the comments section below. Happy Lifting!