Beginners Workout: The Best 2 Bodybuilding Gym Workouts You Haven’t Tried – But Should

Gain muscle they said. It will be fun they said.

So begins the journey of a beginner (see newb) looking to start bodybuilding, weight training, get muscle & fitness and just generally get into shape and change their life for the better. Its definitely an intimidating site when you walk into a gym for the first style, with no idea about bodybuilding, working out, or weight training. Especially when there are a ton of jacked guys who look like they’re going to eat you. (Gotta get them g’s of P in) A workout for beginners is a hard thing to nail down. Whether its for strength, a bodybuilding workout or if you’re wanting to know how to gain muscle, its not easy to get started.

Hopefully this post will help you – the beginner that is unsure how to gain weight and wants to learn how to build muscle. In this video I explain, talking from my own experiences, how a beginner should workout, what type of exercises they should do, and how a beginner can  build strength and gain muscle.

http://www.youtube.com/watch?v=YDvoQc-Uek8

I would recommend that a beginner should stick to a 2 day split for the first 2-4 weeks of training, exercising with a rep range of 10-12.

After this, switch over to a strength training plan tailored around the 3 big compound lifts, squats, deadlifts. Starting Strength is probably the most common beginners strength routine.

An example Starting Strength Workout Routine

Workout A:

Squat 3 x 5

Barbell Bench Press 3 x 5

Deadlift 1 x 5

Dips 2 x 8

Workout B

Squat 3 x 5

Barbell Shoulder Press 3 x 5

Bent Over Barbell Row 3 x 5

Pull Ups 2 x 8

Week 1:

Monday Workout A

Wednesday Workout B

Friday Workout A

Week 2:

Monday Workout B

Wednesday Workout A

Friday Workout B

This is one variation of SS and is considered good for a starter due to low volume, but also the strength gains you can expect along with conditioning your body and central nervous system to the big compound movements (which also naturally boos testosterone levels, thus aiding your strength and muscle gains even further)

I personally like to follow a 5×5 workout plan. For me, even as a beginner, just 3 sets didn’t feel enough.

Following this type of workout will be a great introduction to lifting weights, and is an ideal beginners workout for gaining strength, and mass. You can find out more information about how to eat to gain muscle and how to eat to gain mass in my bodybuilding diet video.

Combining a strong work ethic to to your weight gain, muscle building workout plan, along with sound nutrition means that you will be making muscle gains, and undergo a bodybuilding muscle transformation in no time.