THE FIRST TASK for the beginners is to build muscle mass .
Beginners Routine
A beginners approach to bodybuilding & weight training
- This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNESDAY-FRIDAY. It can be used by Male and Female.
- Try to use as much weight as possible (WITHOUT STRAINING).
- Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
- THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.
- CLICK ON THE VARIOUS LINK BELOW TO KNOW ALL THE NECESSARY EXERCISES OF THAT PARTICULAR MUSCLE PART AND ITS EFFECT PLUS BENEFIT AND THE RIGHT WAY OF DOING THEM EFFECTIVELY.
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PYRAMID PRINCIPLE - The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
- The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
- Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
- It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM
| SET#1 | SET#2 | SET#3 | SET#4 | |
| WEEK#1 | 55% of Max | 60% of Max | 60% of Max | 65% of Max |
| WEEK#2 | 60% of Max | 65% of Max | 65% of Max | 70% of Max |
| WEEK#3 | 65% of Max | 70% of Max | 70% of Max | 75% of Max |
| WEEK#4 | 70% of Max | 75% of Max | 75% of Max | 80% of Max |
| WEEK#5 | 70% of Max | 75% of Max | 75% of Max | 80% of Max |
| WEEK#6 | 70% of Max | 75% of Max | 75% of Max | 80% of Max |
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