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7:47 AM
Hadi n
Matty Wiggins
Are you a new bodybuilder looking to build muscle fast? If so, you can just do any old random workout. A structured workout with built-in progressions and planned variation will get you the best results.
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Most training "noobs" fall into one of two possible traps. Many just hit the gym with no other real goal in mind except to get a "burn" or "pump". Then the guy will typically spend the entire time benching and curling - maybe using the random set of machines...all in the name of getting a "pump". On the other side of the spectrum, "noobs" will get the latest hardcore bodybuilding magazine, and stick themselves on a 6-day, double split (or something else just as stupid), thinking that if it's good for pro bodybuilders, it will be good for them. In all reality - both methods completely suck.
For anybody that's completely new to training, the best way to build muscle fast is to concentrate on the basic, compouund lifts, and making slow, incremental progress. By "incremental progress", I mean to steadily work on the basic exercises with a given set and rep range, striving to add extra weight to the bar every single workout.
Here is a sample program:
Workout #1:
Squat - 3 sets x 5
reps Bench Press -3 x 5
Deadlift - 1 x 5
Workout #2:
Squat - 3 sets x 5
reps Standing Overhead Press - 3 x 5
Power Cleans - 3 x 5
Workouts are performed 3 days per week, alternating days training with days off. So your weeks would look something like this:
Wednesday - Workout #2
Friday - Workout #1 Week 2:
Monday - Workout #2
Wednesday - Workout #1
Friday - Workout #2
The critical key to success with this kind of workout is constant progression - always be adding weight to the bar. While putting another 10 pounds on the bar for the deadlift and squat, 5-15 for the bench, and 5-10 for the overhead presses every workout would be ideal, it very well could be as little as 2.5-5 pounds each workout. Eventually, you're going to get to a point where you can't put more weight on the bar, and still get all your sets/reps with good form, and you'll have to assess yourself:
1 - You're not fully recovering from your workouts. This could mean something wrong in your diet, not getting enough vitamins, not resting enough, etc.
2 - You're trying to add too much weight, too soon. You don't need to concern yourself with what anybody else in the gym thinks - as long as there's more weight on the bar (even if it is only 2.5 pounds), then you're progressing, and that's what is important.
3 - You added exercises or changed the workout...therefore goofing it up.
4 - You're doing everything right, but you're simply just hitting a peak of what you're capable of at your current bodyweight. If it's anything but the last scenario, just fix it and keep on keeping on.
Workout #1:
Squat - 3 sets x 5
reps Bench Press -3 x 5
Deadlift - 1 x 5
Workout #2:
Squat - 3 sets x 5
reps Standing Overhead Press - 3 x 5
Power Cleans - 3 x 5
Workouts are performed 3 days per week, alternating days training with days off. So your weeks would look something like this:
Wednesday - Workout #2
Friday - Workout #1 Week 2:
Monday - Workout #2
Wednesday - Workout #1
Friday - Workout #2
The critical key to success with this kind of workout is constant progression - always be adding weight to the bar. While putting another 10 pounds on the bar for the deadlift and squat, 5-15 for the bench, and 5-10 for the overhead presses every workout would be ideal, it very well could be as little as 2.5-5 pounds each workout. Eventually, you're going to get to a point where you can't put more weight on the bar, and still get all your sets/reps with good form, and you'll have to assess yourself:
1 - You're not fully recovering from your workouts. This could mean something wrong in your diet, not getting enough vitamins, not resting enough, etc.
2 - You're trying to add too much weight, too soon. You don't need to concern yourself with what anybody else in the gym thinks - as long as there's more weight on the bar (even if it is only 2.5 pounds), then you're progressing, and that's what is important.
3 - You added exercises or changed the workout...therefore goofing it up.
4 - You're doing everything right, but you're simply just hitting a peak of what you're capable of at your current bodyweight. If it's anything but the last scenario, just fix it and keep on keeping on.
