Muscle Building Workouts for Beginners

Muscle Building Workouts for Beginners

Have you ever looked at people who are really ripped and thought, “Man, I wish I could look like that”? Well you can and even if you are new to the world of weight training, you can still get into a great routine that will build up your muscles in just a few weeks.

There are many different workouts you can try but if you have not worked out before, or have not done so in many years, you should stick with a beginner’s routine, at least until your body is used to the extra exercise.

The 12-Week Start-Up

Before you can start to concentrate on building muscles in particular areas of your body, you should really do a full body workout for about two or three months. This is to get your body used to working out and to get you in better overall shape before you start working on specific areas. For the first two to three weeks, you should stick with one set for each exercise you do, with about 10 to 15 reps per set. Some of the exercises you will be concentrating on these first few weeks include: crunches, leg presses, flat bench presses, standing calf raises, barbell curls, dumbbell press, dumbbell shrug and more. After you have done one set each of these about three to four days per week for three weeks, it’s time to up the ante. You should now be doing two sets of 10 to 15 reps.

Once you have done the two sets each time you work out for about three weeks, you should split up your workout. For the last few weeks of your 12-week start-up weight training program, you will be alternating between working your upper and lower body. For example, in the first week, you should concentrate on exercises that work the upper body, such as barbell curls, dumbbell shrugs and pushdowns. In the second week, you should be doing exercises for your lower body, including leg extensions, leg curls and standing calf raises.

No matter if you are starting a weight training routine, or just want to exercise to get into better shape, you should talk to your physician before beginning any type of exercise program. There may be existing conditions that require you to do certain exercises, or avoid them and your doctor will know what you should be doing. After all, you want to look great but you want to make sure that you do it right and don’t do any harm to your body.

Written by Don Porter of Ultimate Fitness Gear, Getinsanity and begin transforming your body today.