Starting a muscle building program

How to Increase Weight Safely. Tip Choose a weight that's challenging but still allows you to complete 6 to 12 reps with proper form. Move 1: Biceps Curl. Body Part Arms. Stand with your feet at hip-width distance, arms at your sides with a dumbbell in each hand, palms facing forward. Keep a soft bend in your knees, pin your elbows to your rib cage and anchor your shoulders back and down.

Bracing your core, curl the dumbbells up to your shoulders by flexing your biceps. Lower the dumbbells to your sides with control. Move 2: Reverse Lunge. Body Part [ "Butt", "Legs", "Abs" ]. Stand with your feet hip-width distance and hold a dumbbell in each hand by your sides. Stand tall and maintain good posture. Take a big step back with your right leg and bend your front and back knees until they form degree angles. Your front thigh should be parallel to the ground.

Your back knee should be hovering about a inch above the ground with your toes and heels aligned. Press through your front foot to straigthen your left leg and bring your right leg back to the starting position.

Repeat on the other side and continue alternating legs. Move 3: Shoulder Press. Body Part [ "Arms", "Shoulders" ]. Stand tall with your hips right under your shoulders. Holding a dumbbell in each hand, rack the weights in front of your shoulders with the weights stacked above your wrists and elbows facing forward.

Bracing your core, press both dumbbells overhead, finishing with your biceps by your ears. Lower the weights back with control to the starting position. Move 4: Front Squat.

Stand with your feet slightly wider than hip-width distance and hold a barbell across your chest or a dumbbell in each hand in front of your shoulders. Stack the dumbbells over your wrists with your elbows facing forward, core tight. Keeping your chest upright, push your butt back and down until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form.

Avoid flaring your knees out or caving them in. Press through your feet to straighten your legs and stand back up. Move 5: Dumbbell Row. Body Part [ "Arms", "Back" ]. And the second…. Great workout routine. The information in your posts are real, thank you. Looks great! Could you clarify how many reps we should aim for in a given range e. For the past 9 years, TheBodybuildingBlog has provided online readers and fitness enthusiasts with a plethora of scientifically backed articles to help them build muscle, lose fat or get in shape and be healthy.

We pride ourselves on using our years of experience and research in the field of health and fitness to help others reach their fitness goals. Be the first to be notified when we release new posts and gain access to our exclusive content! Nutrition I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. John Gregory I am a 26 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness.

Muscle Building. Rayan Alsabih May 14, at pm. I am really pleased to be come across this website. David Gene September 8, at pm. EBK June 26, at pm. Leave a Reply Cancel reply. Instagram Twitter Facebook-f Pinterest. Loading Comments Email Required Name Required Website. Exercise 3: Lat Pushdowns Isolated Video.

Exercise 5: Preacher Curls Isolated Video. Exercise 6: Hammer Curls Isolated Video. Exercise 2: Chest Dips Mass Video. Exercise 6: Shoulder Press Mass Video. Exercise 1: Squats Mass Video. Exercise 2: Dumbbell Lunges Mass Video. Exercise 3: Leg Curls Isolated Video. Exercise 1: Deadlift Mass Video. The key thing here is to achieve fatigue in each set. So whether you are aiming for 6 reps or 15, try to choose weights that are challenging.

Note: Our advice is to choose a weight that allows you to squeeze out reps. Stick with this weight each week until you can complete 15 reps.

As soon as you can, increase it and start the process again. Another traditional approach to muscle growth is to time your rest period between sets to trigger biochemical changes that led to higher levels of muscle mass. The side effect was that volume went down because the weights were lighter.

All you have to do is follow the 3 different programs each week. Do them when you can, but try and have a day off between sessions if you can. Author: Lee Bell January 12th Everyone needs to start somewhere.

What does this program cover? The programs are too hard. They get demotivated and sore , and eventually give up. If you go to chest, use a flat bench press and dumbbell flies. Now, this is a basic beginning bodybuilding workout and it will get you off to a good start. For example: Instead of dumbbell flies, use cable crossovers. When you feel ready and have the time, you can escalate your workout to four days a week and add some more sets and reps as stated above.

Training is important, but you also nee to consider what you put in your mouth. It takes discipline and hard work both at the gym and in the kitchen. Reduce your carbs and cut out sugars , white flour products, and fried foods. That alone will make a huge difference. With your high-protein meals , which should consist of chicken, tuna, egg whites, steak, and fish , you can add a salad, small portion of rice, oatmeal, or baked potato.

Diet will be a very important part of your training and getting into shape. It accounts for about 80 percent of it, so be on the mark. You can have one cheat day , usually a Sunday, and have some things that you enjoy eating. Amino acid powder along with milk, egg, and whey protein are ideal ways to assist with quality muscle growth. Rheumatologist Linda A.