As I often stress in articles aimed at people just starting out in Bodybuilding, moving too fast or trying too hard in the first couple of months can lead to injury, negative progress and de-motivation. Instead, the first 8 weeks at least should be a time where you find your feet in the sport, find different exercises to try, slowly build up your resistance to training and start planning your progress and development.
I know how exciting bodybuilding can be when you discover your love for it. You want to dive right in, lift as much weight as you can and build bigger biceps then your mates! Well, right now is the time to realise your biceps are the least of your concern. Each body part is as important as the last and working your legs and back might not fill your sleeves like you hoped, but their benefits far outweigh a few barbell curls.
Here we’re going to look at a good training plan for the very Beginner.
You should perform this routine 3 days a week, working every body part each day. This way of training means little rest for your muscles so don’t train to failure, simply lift the weight 10-12 times, with the last 1 or 2 being reasonably difficult to lift.
Routine 1: (Mon/Wed/Fri)
Dumb-bell Shoulder Press
Dumb-bell lateral raises
DB bent-over rows
DB tricep extensions
Ensure the weight is adequate to complete 10-12 set without over-straining yourself, especially in the first few weeks.
Complete each exercise twice in the first 4 weeks and rest for one minute between sets. After 4 weeks you should try 3 sets per exercise and see how you get on.
Do not train for over 1 hour each time.
This is also a great time to start your training journal. Jot down your exercises, weights and reps and you’ll see how you progress over time.
Now is also a good time to start improving your diet as it can make or break your bodybuilding progress. Check out our Diet Guides right now!