Weight Lifting Program for Beginners - To Bulk Up Muscle Fast
When you are just starting with body building it can be extremely confusing, there are so many programs out there that range from beginners to advanced levels of training. As a beginner you need something that is basic and provides the fundamentals to building muscle, so you can start to build a strong muscle mass frame. This article will give you the best weight lifting program for beginners to follow to bulk up muscle fast.
There are a few guidelines that you should follow when aiming to bulk up your muscles. You should make sure your training follows these for the optimal gains.
- Train with heavy weights: your muscle respond to stress that is place on them, the higher the stress and tension the greater the muscle stimulation and the higher the overall anabolic hormone response.
- Aim to lift between 5-12 reps: This rep range is what will create the best muscle gains. Going any higher will only give you a pump and won't allow for the heaviest weights to be used. Using any lower reps will cause more growth in strength than size.
- Keep the intensity high: the higher the intensity the greater the shock to your muscles and the more they will have to grow to account for this. You can increase the intensity by lifting more weights in the shortest time possible.
- Keep the rest periods short: you should barely rest between sets for the most muscle stimulation. Only rest enough to catch your breath, and then go back into the next set. This will really hit your muscles and they will have only one choice - to grow.
- Allow for rest: your muscles need rest to recover and grow. Train every other day, to let your body recover from the workouts in general. Aim to never work the same muscle more than twice a week. It takes roughly 5-7 days for a muscle to recover from an intense lifting workout.
- Apply progressive overload: you must always be progressing with every workout. Track your previous lifts, reps and weight. Then aim to beat the previous workouts lifts, this is what will give you continuous muscle gains.
Follow these guidelines and you will see the best muscle mass gains.
Here is a workout plan that is great for beginner to follow:
Monday: Legs - squats, stiff deadlifts, calf raises
Wednesday: Chest/triceps/shoulders - bench press, dips, overhead press
Friday: Back/biceps - Deadlifts, barbell rows, chin ups
When you are just starting with body building it can be extremely confusing, there are so many programs out there that range from beginners to advanced levels of training. As a beginner you need something that is basic and provides the fundamentals to building muscle, so you can start to build a strong muscle mass frame. This article will give you the best weight lifting program for beginners to follow to bulk up muscle fast.
There are a few guidelines that you should follow when aiming to bulk up your muscles. You should make sure your training follows these for the optimal gains.
- Train with heavy weights: your muscle respond to stress that is place on them, the higher the stress and tension the greater the muscle stimulation and the higher the overall anabolic hormone response.
- Aim to lift between 5-12 reps: This rep range is what will create the best muscle gains. Going any higher will only give you a pump and won't allow for the heaviest weights to be used. Using any lower reps will cause more growth in strength than size.
- Keep the intensity high: the higher the intensity the greater the shock to your muscles and the more they will have to grow to account for this. You can increase the intensity by lifting more weights in the shortest time possible.
- Keep the rest periods short: you should barely rest between sets for the most muscle stimulation. Only rest enough to catch your breath, and then go back into the next set. This will really hit your muscles and they will have only one choice - to grow.
- Allow for rest: your muscles need rest to recover and grow. Train every other day, to let your body recover from the workouts in general. Aim to never work the same muscle more than twice a week. It takes roughly 5-7 days for a muscle to recover from an intense lifting workout.
- Apply progressive overload: you must always be progressing with every workout. Track your previous lifts, reps and weight. Then aim to beat the previous workouts lifts, this is what will give you continuous muscle gains.
Follow these guidelines and you will see the best muscle mass gains.
Here is a workout plan that is great for beginner to follow:
Monday: Legs - squats, stiff deadlifts, calf raises
Wednesday: Chest/triceps/shoulders - bench press, dips, overhead press
Friday: Back/biceps - Deadlifts, barbell rows, chin ups
For more information about building muscle through the use of proper nutrition and high intensity training visit MuscleBulkUp.com for your free muscle building eBook and 7 day course.
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