Muscle Building Workout Plan For Beginners

Muscle Building Workout Plan For Beginners


The Full Guide To Muscle Building Workout Plan For Beginners – An Easy To Follow Plan For Maximum Results


Table of Contents


Chapter 1: Why Bodyweight Training?. 3

Chapter 2: Upper Body Explosion. 9

Chapter 3: Lower Body Insanity. 15

Workout # 1: Core Muscles. 16

Workout # 2: Hips and Calves. 19

Chapter 4: Whole Body Mayhem.. 21

Workout # 1: Jumping Jacks. 22

Workout # 2: Advanced Burpees. 23

Workout # 3: The Hip Extender. 24




Chapter 1: Why Bodyweight Training?


What is bodyweight training?


Bodyweight training utilizes a class of different movements (collectively known as bodyweight exercises) that make use of our body’s natural resistance to being moved about.


Bodyweight training is a very challenging way to burn fat and develop muscle because it requires not only strength and endurance but also plenty of willpower and patience.


What do you need to succeed in bodyweight training?


When you perform bodyweight exercises, your natural balance and stability will be put to the test. You will have to learn how to find your center of gravity quickly and in different positions so you can improve your form when performing different movements.


This book will show you just how effective and hardcore bodyweight exercises can be. They’re not just for people who can’t visit the gym regularly – these elite exercises are for fitness buffs and bodybuilders who are not afraid to go up against the most formidable source of physical resistance: the human body.


The Challenge

The Extreme Bodyweight Strength Challenge should be performed at least three times a week and can be combined with any existing weight loss program that involves exercise. You can also use bodyweight exercises as the physical fitness component if you are trying to lose weight purely through dieting.


Exercises are extremely important when you are trying to lose weight because they help maintain lean muscle mass and they keep your metabolism up.


Weight loss with low metabolism can cause health issues so be sure to include an exercise component and most importantly – don’t starve yourself in the process!


What’s the secret to successful weight loss?


Successful weight loss occurs when a person finally finds his “center of gravity” when it comes to physical activity and calorie consumption. Each person’s journey to gaining a healthy weight is different. Some people find it easier to lose weight when they exercise seven times a week.


Other people lose weight faster if they only perform moderate exercises and they focus closely on what they eat. The story is different for each weight loss warrior.


If there’s one secret about weight loss that you have to learn, it’s this: you have to be consistent. Gaining weight wasn’t an overnight affair. You didn’t gain those extra pounds last week. The weight you have now is the result of your lifestyle and diet and is the accrued result of many years of living.


Consistency in your dieting and exercise will ensure that those extra pounds will also be progressively melted away through exercise and proper nutrition.


What are the benefits of bodyweight exercises?

People often ask me this question because the common notion is that you always need gym equipment such as treadmills, barbells and dumbbells to achieve physical fitness.


Here are some of the best benefits of starting body weight exercises as soon as you can:


  1. High Caloric Burn


Bodyweight exercises are extremely efficient in burning off calories because you can steadily increase the intensity of each movement and you can shift to another movement in a matter of seconds.


If your goal is to lose weight and stay lean for years to come, bodyweight exercises is one of the most practical and effective methods of achieving these goals. You won’t have to buy equipment because everything you could possibly need is already available – your body!


Scientific studies are also backing up the claims of thousands of avid body weight exercise fans around the world. It appears that the body does burn a much higher number of calories when the intensity is increased and multiple muscle groups are involved during a workout.



  1. Resistance and Cardio In One Neat Package


Bodyweight training requires the use of many of the major muscle groups and the recommended intensity is moderate to high. This makes bodyweight exercises an excellent alternative form of cardio for both men and women.


And because you’re lifting your body in most movements, you are also engaged in weight training while doing cardio. It’s like hitting two birds with one shot!


  1. Core Power


One of the unique advantages of performing bodyweight exercises regularly is the positive impact on your abdominal or core muscles. Our core muscles are one of the trickiest muscle groups to train because they’re located in between the upper and lower limbs.


When you perform a bodyweight exercise, some of the strain is absorbed by the core muscles because you have to maintain balance at all times. Your front core muscles and side stabilizer core muscles are always contracting and relaxing as your body adapts to each movement.




This eBook assumes the following:


  1. That you are interested in learning more about bodyweight exercises and you are willing to read this book with a mind that is open to new ideas.


  1. That you will not use the information in this book as a substitute for professional healthcare advice and that you will seek the aid of a certified fitness trainer when you’re ready to workout.


  1. That you will make a conscious effort to try the exercises in this book with full knowledge that any type of exercise, whether with equipment or just your body’s natural weight, poses a certain level of risk.


Medical Disclaimer:


Always consult with your physician before beginning any physical fitness program or diet program.


If you experience pain at any point during the exercise, please stop and consult with your healthcare provider.

Chapter 2: Upper Body Explosion


The Upper Body Explosion segment of the challenge will focus on developing the major muscle groups that are responsible for pushing, pulling, lifting, etc. Your overall physical function is affected by the strength and endurance of the muscle groups in your upper body.


Developing your upper body strength will ensure optimum performance in day to day physical activities.


The strength that you will gain from these exercises will also improve your handling of actual weights and may even help develop your flexibility when you’re playing demanding sports such as tennis or bowling.


Let’s get started!


Workout # 1: Triceps


  1. Find the largest and sturdiest table you can get your hands on. The table should be able to stay in place while you’re working out and the surface itself should be able to support your weight.


  1. Place both your hands on the table (or chair) as if you were performing an angled push up. Keep your back and legs straight as you do so.


  1. Straighten your entire body so that it resembles a sturdy plank being balanced on top of the table (again, at an angle). Your back should look like a ramp leading up to the top of a ship.


  1. Place your feet together and bend your toes to steady your lower body.


  1. Begin this exercise by slowly lowering your entire upper body by gently bending both your elbows. You are performing this exercise correctly if you can feel a strain just above your elbow – those are your triceps in action!


  1. As go down, be sure to contract the muscles on your backside and abdominals. Your abdominal area will feel a bit of strain as it stabilizes your entire body during the positive and negative phases of the exercise.


Workout # 2: Biceps


  1. Find a large beam or doorway arch that can support your weight. If worst comes to worst, you can use a full-sized chin up bar.


No other item will be used to support you during the actual exercise, apart from the bar or beam that you will grab hold of at the beginning of the movement.


  1. Start this exercise by grabbing the support bar or support beam firmly with your hands. Stretch your body downward, locking together both feet.


  1. Bend your knees slightly as you keep your two feet locked together. Contract your abdominal muscles, shoulder muscles and biceps as you pull yourself upward.


Go fast on the upward phase and slowly go down to really stretch your bicep muscles.


  1. If you cannot manage being off the ground for the duration of this exercise, feel free to step on a chair. But once you’ve mastered how to stabilize your weight while holding on to the support beam or support bar, remove the chair.




Workout # 3: Chest


Nothing beats the feeling of successfully training and conditioning your chest using one of the oldest and most effective movements known to the fitness world: pushups.


Pushup Version 1


The wide push up is recommended for people who have a little experience with pushups but is still not strong enough for triceps-focused pushups.


  1. Get into a pushup position on the floor. Your back and legs should be straight and your feet should be close together for the duration of this exercise.


  1. Place your hands four to five inches away from their usual spots when you perform a pushup.


This is the vital twist to the classic pushup that will challenge your chest muscles and back muscles at the same time. The wide stance of the arms and hands will activate your back muscles as you move up and down.


  1. Perform as many pushups as you can while maintaining proper form.


Be sure to contract and expand your chest muscles as powerfully as you can during this workout so that your chest muscles will perform more than 50% of the work.


Your arms are there to support the chest muscles. Don’t allow your arms to become the prime movers of this exercise.



Pushup Version 2


When you’re done with the wide pushup, it’s time to test your bodyweight exercise skills. Pushup Version 2 is called the triceps-focused pushup because it will place a much higher strain on your triceps as you move up and down.


The muscular load will be maintained on the chest but your triceps will handle at least 40% of the required muscular effort to lift your whole body up and down.


  1. Get into a pushup position and maintain a straight aspect from head to toe. When performing pushups, do not allow your knees to bend as this wrecks the required form of the exercise.


If you feel your knees bending while you are performing a pushup, stop and realign your whole body before continuing with the exercise.


  1. Next, place your hands close together as if you were trying to create a perfect triangle with your thumbs and index fingers. The tips of your index fingers and thumbs should be touching for the duration of this exercise.


  1. When you’re ready, gently lower your body and feel your bodyweight straining your triceps and chest muscles. Pause for 1 count before gently going up again. Perform as many triceps-focused push-ups before ending the session.


Medical Disclaimer:

Always consult with your physician before beginning any physical fitness program or diet program.


If you experience pain at any point during exercise, please stop and consult with your healthcare provider.




Chapter 3: Lower Body Insanity


Lower Body Insanity is all about energizing tired and frozen muscles in the lower region of your body.


People who are stuck to their desks all day often suffer from chronic pain and muscular cramps because their leg muscles don’t get enough exercise.


The Lower Body Insanity segment of our challenge should be performed right after the Upper Body Explosion segment. Feel free to enjoy a 5-minute cooldown period after finishing the first phase of our challenge.


This part of the challenge will include not only your leg muscles but also your core muscles or stabilizer muscles. The core muscles are not normally associated with the upper body as they are not used directly for lifting, pushing or pulling.


While it is true that our core muscles are right in the middle, they are extremely important for stability and strength and they should never be discounted during any type of workout.


When you’re ready, proceed with the following exercises:


Workout # 1: Core Muscles


Strong core muscles will allow you to perform an endless array of exercises in and out of your home. Your core muscles are responsible for supporting your entire upper body during a workout and are also there to stabilize you so you don’t fall over when you bend down.


Developing your abdominal muscles can be very challenging in the beginning but as you reap the rewards of your effort you will realize that it was all worth it.



Abdominal Crunches


  1. Place a yoga mat or any mat large enough for the entire length of your body.


  1. Lie down on the mat and straighten your legs. Bend your knees upward and keep them straight as well.


  1. Place your hands behind your head and support your neck. Look upward, not forward. Looking at the ceiling will redirect your focus to your abdominal muscles which should be the prime movers in this exercise.


  1. When you’re ready, contract your abdominal muscles so that your upper body will rise and come as close as possible to your knees.


  1. When you achieve your full ROM (range of motion), perform a controlled descent while maintaining the strain on your abdominal muscles. Don’t forget to breathe out forcefully during the upward phase of the crunch. Breathe in steadily as you slowly descend to your starting position.


  1. If you performed this exercise correctly you shouldn’t feel any strain on your neck. If you still feel strain or pain after performing crunches, it’s possible that you are “leading” your body upward using your neck.


This is a potentially risky decision as the ligaments and muscles that support the neck are very sensitive and are not meant to be strained for long periods of time.



Front Planks Version 1


  1. Get into a push-up position with your hands slightly farther away on both sides.


  1. Straighten your back and legs and maintain this posture for the duration of the exercise.


  1. Spread your feet so that there are roughly 1.5 feet of space in between. This will help stabilize your body.


  1. To begin this exercise, get into the front plank position described above. Simply hold this position for 30 to 60 seconds before relaxing. Repeat the movement several more times while maintaining ideal form.


You can also work out your side abdominal muscles by shifting your weight to your sides.


Support yourself on one side using either your left or right arm. Place your free foot on top of the fulcrum (i.e. the foot that is in contact with the ground) or a few inches forward so that you have another support point.


Maintain proper form while performing either a front plank or side plank.



Workout # 2: Hips and Calves


The most effective way of shredding the hips and calves is by performing squats.


Squats may sound commonplace but they’re one of the most challenging and grueling workouts known in the gym. I’ve seen many grown men shy away from squat contests because they know that this is a tough movement to boot.


  1. Stand on a spot with legs shoulder-width apart. Place your hands behind your head.


  1. Maintain a straight aspect while performing this exercise. When you’re ready, slowly lower yourself as if you were sitting down on a chair.


  1. As you lower your body, feel the muscular strain on your hips and calves. Use your core muscles to stabilize your upper body so that you do not sway forward during the downward movement. Your back doesn’t have to be completely vertical – you just have to keep it straight while squatting.


  1. When you bend your knees to accommodate the “sitting” movement, make sure that you do not overextend them. It’s easy to overextend the knees because they take on extra weight more easily.


However, frequent overextensions can tear ligaments and this will put you out of commission for many months. Knee injuries are also very painful so spare yourself the pain and maintain proper form.


  1. When you reach the maximal point on the downward phase of the squat, take a deep breath and explode upward. To recap: go down slowly as if you are sitting on a chair and exert explosive force and speed during the upward phase.


  1. Perform 20 to 30 squats or more if you can!


Medical Disclaimer: Always consult with your physician before beginning any physical fitness program or diet program.


If you experience pain at any point during the exercise, please stop and consult with your healthcare provider.





Chapter 4: Whole Body Mayhem



This is the final and most challenging segment of the challenge: Whole Body Mayhem!


As the title implies, we’re going to take everything that you’ve experienced so far and turn it sideways. We’re not going to focus on just one or two muscle groups, we’re going to hit all major muscle groups to ensure maximum caloric burn.


Take note that these exercises are used by many certified trainers to break weight loss plateaus and improve overall physical conditioning… Because they’re the toughest exercises on the planet!


If you’re done cooling down from Lower Body Insanity, it’s time to shift gears:


Workout # 1: Jumping Jacks


Jumping jacks are universally known for their ability to exhaust even the toughest lumberjacks of fitness. This movement is maddeningly simple and yet it can fatigue a wide array of muscle groups after a few repetitions.


  1. Stand straight with hands at your sides and with your feet shoulder width apart.


  1. When you’re ready, jump upward and as you do, swing your arms upward so that your thumbs almost touch. Make sure that you create a firm, wide arc as you jump up to get the maximum ROM (range of motion) of your arms.


  1. Move your legs apart when you jump upward. There should be adequate strain on the muscles on your backside (gluteus maximus) and your calves. Use your calves to stabilize your whole body during the explosive phase of this exercise.


  1. Return to your starting position and immediately proceed to jump again while maintaining proper form. The most challenging aspect of the Jumping Jack is to keep your back and shoulders straight during the exercise.


The swinging of your arms will also test your mettle as fatigue will set in when you maximize your arms’ range of motion. Be strong and keep jumping!


  1. For this challenging workout, I suggest you do at least 50 jumping jacks. If you can do 50 and another 50 after a short cool down period, do it! However, you have to maintain proper form to ensure that all the target muscle groups are exercised adequately.


Workout # 2: Advanced Burpees


Nothing defines mayhem in the gym like burpees. When I first tried burpees many years ago, I thought someone had punched a hole in my stomach – my muscles were knotted so tightly after 12 repetitions!


Personal experiences aside, burpees are an excellent way to build unbelievable flexibility, stamina and muscular endurance. This is one of the few exercises out there that truly challenge the upper body, core muscles and lower body in one fell swoop.


And the best thing about it is that it doesn’t require any special tools or equipment. You can perform this exercise in a hotel room or any other place where there’s sufficient space for a pushup.


  1. Begin this exercise by standing straight with hands at your sides and your legs shoulder-width apart. This exercise has several phases and each phase targets specific muscle groups.


  1. Jump upward explosively so that your feet are airborne for a second. As you move upward, raise your arms vertically (as if reaching for a basketball). Once your feet hit the ground, get into a pushup position as quickly as possible.


  1. Once you are in a pushup position, perform one full push up before bending both your knees toward your chest so that your calves, hips and core muscles contract all at the same time.


  1. When your knees reach their maximal point near the chest, use your arms and legs to support your body as you explode upward once again. Don’t forget to raise your arms as you rocket upward from the ground.


  1. Drop to the ground once again and repeat steps 3 and 4. Repeat this exercise at least 12 times for the first attempt. Feel free to segment your exercise so you can catch your breath.


Workout # 3: The Hip Extender


If you want to exercise your core muscles and chest muscles at the same time, the Hip Extender workout is right for you.


  1. To begin this exercise, drop to the ground in a pushup position. Place your arms slightly farther apart to accommodate the balancing component of this exercise.


  1. Stabilize your body with your left/right foot and raise one leg upward with knee bent. Your elevated leg should be two to three inches higher than the other leg.


  1. Perform as many pushups as you can while in this position.




This is just the beginning…

This body weight strength challenge is a great place to start on your path to your dream body.

However, it’s important to realize that even the best supplements, scientific nutrition plans and training regimes can fail you like they are failing millions of other guys around the world right now.

It’s not your fault.

The fact is, most guys aren’t getting the square pecs, thick arms, V-shape waist and chiseled stomach they dream of, no matter how careful they are, or how hard they work.

In fact, they’re just getting bigger… puffier… and even chubbier looking than before!

That’s a tough pill to swallow when you’re hitting the gym 6 times a week, cutting out booze and treats, and following your supplement and training regime like a new religion.

So what gives?

Is it genetics?


It’s because most programs pack on too much muscle in the wrong areas, and neglect the real fat burning process that reveals your hard-fought muscle that’s been hiding beneath the surface.

Which is why, over the past few years, thousands of skinny guys have been shown a better way… turning their bodies into lean, muscular, beach-ready powerhouses… with a completely new philosophy that popular magazines and websites don’t seem to be talking about.

To find out more, visit How To Build Muscles


Medical Disclaimer: Always consult with your physician before beginning any physical fitness program or diet program.


If you experience pain at any point during exercise, please stop and consult with your healthcare provider.

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Gym Workout For Beginners To Lose Weight

Gym Workout For Beginners To Lose Weight

Lose weight and gain muscles the easier way – Here is how to do it

No one will ever lose weight and gain muscles magically. It’s all about creativity and commitment. In simple terms, we say it only requires exercising to lose weight.

The primary reward for exercising is weight loss. Fortunately, you can do simple exercise for muscles at home and still, lose weight to your desired stature.

Remember: “losing weight and building muscle is not a sprint, it’s more like a marathon”


Gym Workouts For Beginners

If you’re a beginner muscle builder and your inspiration is to lose weight and gain muscle mass, yet you do not have the right ideas about how to do that, you’re at the right place.

This post acts as a curtain raiser; read to get ideas about gym workout for beginners to lose weight, and work out your way to losing weight as a pro.

The good thing is, you can implement this just by starting to do at home workouts for beginners, and still experience results just like those professional weight lifters we usually see in the magazines.


Day one

Here is where you begin

The gym workout for beginners to lose weight and build muscle can be done in a four-day workout plan. Since you’re a beginner, you need first to notify your body of the incoming event.

As such, you first need to start by provoking the aerobic reaction or in other words – get your heart ready for the workout. There are mainly two simple ways for you to do this;

  1. You can start by walking briskly for almost 20 minutes.
  2. Or make use of treadmill if you own one or you’re at the gym.


Keep in mind that as you do, you need to ensure your heart is racing. It’s a good indication to the heart that something is about to take place.

Increase the speed, if you feel you’re getting used to the current walking pace.


Day two

Add some strength

The next step is to add or start some strength training. That being said, before you start this fundamentally important exercise, you might need to warm up your muscles for at least five to ten minutes to loosen them up and get them ready, and only then should you proceed. Start by doing some stretching exercises so as to loosen and widen the muscles.

There are several ways you can ensure that you will eventually accomplish what you set out to do and gain the strength you need in your training.

However, there are two very good ways in which you can start the strength workout and you could choose either one of the following ways:

  • Make use of dumbbellsor
  • Use resistance bands.


The main reason for choosing these is due to the fact that they both have the capability of giving you all the strength that your body will need for the workout training.

Optionally, if you have or own the right equipment for this than you can make good use of them by using them as your weights. Fortunately, you can ensure you improvise yours at home workout plan to fit into all these exercises.


The gym workout for beginners to lose weight also encompasses strengthening your body muscles in parts as you cannot work your whole body at once, so we split the workouts into upper body and lower body exercises.


This happens as follows;

Day three 

Upper body part

Many people, especially those making their first steps, will make the common mistake in working out by subjecting the whole of the upper body muscles to weights as a whole or as a block and not separating then.

Since you’re a beginner, you need to learn to do the workout the right way to maximize your output and helping yourself to reach your goals faster.

In order to do that, you need to select at least two muscles in your upper part of the body, to begin with.

Try to perform at least two sets of 8 to 16 repetitions, before moving to the next muscles and if you find that hard to do at the beginning, you could also do 3 sets of max repetitions.


An example being:

Set 1- Lift as many times as you can and stop when you can no longer lift (the number of times does not matter, it can be 4 or it can be 12 times)

Set 2 and 3- Do the same and lift as many times as you can, you don’t have to reach the same number of lifts.


Perhaps you’re wondering what upper muscles are?

Examples for upper body muscles are:

  • The chest muscles
  • Biceps
  • Shoulders
  • Triceps
  • Upper back muscles


Lower body part

Once you have accomplished all the upper body exercises and you have dealt with working out those muscles you will need to give them at least one days rest before moving on.

That being said, you are now free to move on to the lower part of the body and start working out those muscles as well.

Here, you will need to choose at least two of the following exercises;

  • The inner thigh technique
  • Squats
  • Outer thigh
  • Lounges
  • Car lift
  • Butt blaster


In the same way as the upper part, do at least two of the 8 to 16 repetitions or 3 sets of maximum repetitions as listed above, of these lower part exercises.

Using these exercises you will be building and strengthening the lower body where you will gain the required muscles too, in style.


Working out the core muscles

But, what about the cores muscles and why are they so important?

Core muscles too, such as hip flexors, abdominals and lower back muscles need some attention. You will require doing a 10-minute workout for this category.

There are advantages to this, apart from the obvious building muscles; you won’t be vulnerable to issues such as lower back injuries. Core muscles too are vital in stabilizing and supporting the pelvis and spine. See that? There is nothing to ignore when it comes to gym workout for beginners.


Be sure to pay attention to all of the above muscles so as to ensure you’re a full package of a workout for weight loss.

However, do not do all the muscle building in one day, muscles need to relax, rest and build. Therefore, you should try to choose a whole day working session for each muscle options mentioned above.

Thus, by the time you’ll be doing your lower body muscles, the upper muscles will be responding to its workout as they build more muscles.


Day four 

Last, take a day off, yes, it is always important. Your body too needs a rest.


If you are interested in a great FREE guide which covers everything from beginner workouts to nutrition than you can download it free here “Beginners Guide To Building Muscles

Good Luck!


Beginner Muscle Builders

Beginner Bodybuilders – How To Add Muscle Mass Fast

One significant thing to take into account is that if you are new to strength and weight training, you want to begin off with a lower weight to begin with, as you work towards breaking in your body to handle more weight.
One of the leading mistakes that Beginner Muscle Builders create is by going full force into workouts, and without having a physically powerful basis and a structure conditioned to successfully handle and deal with powerful weights, they end up harming tissue permanently, holding back their capability to build a muscular body and muscle mass.


Introduction to Building Mass Muscle

how to build muscles for beginners
body building free handbook for beginners

This is a well detailed and a quick start detailed report that was composed to assist you bulk up and gain a remarkable amount of muscle rapidly and without difficulty.


In the following reviews we will cover some of the basic and most important aspects of building muscle using simple strategies and how as a beginner muscle builder you will also need to know how to build muscle-mass the right way.


If you happen to be a new to weight trainer and you are about to make your first steps in building muscles than let me give you a short review of what it’s all about. Body-building is the method of increasing muscle tissue through concentrated (not extreme) strength working out sessions.


There is also a major difference to many weight loss programs as your main purpose is to increase your muscle mass rather than simply losing unwanted weight.


As you progress and grow to be a part of the body building circuit, you will most certainly hear various expressions or weight trainers jargon used to explain a variety of weight training routines and workouts.


As a beginner to the muscle building world, there are a few terms or jargon if you like, that you should become familiar with. We have compiled a brief rundown of the most frequently repeated phrases and terminology you will come across:


Phrases and Terminology

Strength Training ‐ Strength training is very similar to weight training, but they are not exactly the same. Strength training places the center of attention on growing and building muscular strength and body size whereas weight training is a kind of strength training that includes weights as the main force to obtain and build muscle mass.


Resistance Training ‐ Resistance training employs the use of either hydraulic or elastic resistance rather than gravity and its main goal is tightening your muscles rather than building mass which is used by those who wish to tone their muscles. What actually happens here is that as your muscles are resisting a mass or weight, the overall tone of that muscle will develop over time.


Reps ‐ or repetitions, these are the number of times you complete a particular set or routine.


Tempo ‐ is the speed in which you complete strength training (building muscular strength) exercises. You can use different types of equipment for particular areas or muscles on your body. The main types used in weight training includes barbells, dumbbells, pulleys, and stacks in the shape of weight machines or your own body weight as in exercises such as push‐ups and chin‐ups.


Different weights will give different types of resistance.


In addition, weight training will usually focus on form performing the activities with the right muscle groups and not shifting the weight to other muscle groups in order to shift large weights. If you do not use good structure in weight training, there is a greater risk for muscle injury, which would hold back your overall progress.


Muscle building workouts for fast growth


Muscle Building Workouts

This part of the review will list a few of the more frequent Beginner Muscle Builders routines, that being said you will want to combine them so that your muscle groups are challenged every time you train.


You should refrain from allowing your body growth to be too familiar with one single exercise. You always want to center on diverse muscle groups every time you train and combine a sequence of strength training with weight training exercises for maximum impact.


Below are a handful of the more widespread workouts.


Dumbbell Bench Press

Dumbbell Bench Press WorkoutSit down on the edge of an even bench with the dumbbells resting on your knees. In one flat motion, roll onto your back and pass the dumbbells up to the position where they are slightly outside and over your shoulders. Your palms must be facing forwards.

Bend your elbows at an angle of ninety degrees so your upper arms are parallel to the floor. Push the dumbbells up over your chest in a triangular movement until they meet up on top of the center line of your body. As you lift, give attention on keeping the dumb bells balanced and under control. When you have completed the upper movement make the same way in a downward motion.


Standing Military Press

Standing Military PressFor this particular work out, you will make use of a barbell. Stand with your legs approximately shoulder width apart and raise the barbell to your chest. Lock the bottom part of your body from the hips down and make sure that your elbows are in position where they are slightly under the bar. Press or lift the bar to arms length so the final position is over your head.


Now in a downward motion start lowering the bar-bell either to the chin or the upper chest, both positions are good and it solely depends on which one you find more comfortable in doing. This work out can also be performed with dumbbells in a seated position on a bench or chair.


Lying Triceps Push

Lying Triceps Push weight lifting exerciseTake a seat on a flat surface or bench holding a curl bar with an overhand hold. Lie back so that the top of your head is even with the end of the bench. While you are laying back, expand your arms over your head so that the bar is in a straight line over your eyes. Keep your elbows fixed and your upper arms motionless all the way through the exercise.

The main principal to this work out is keeping your upper arms in a fixed position.

Once more as in the previous work out exercises, gradually lower the bar until it roughly touches or is about a couple of inches above your forehead.  Now, push the bar back up in a smooth, far-reaching motion making sure that you entirely lock the elbows at the end of the movement.


Dumbbell Raise – Side Lateral

Dumbbell Raise - Side Lateral exerciseStand straight with your feet at shoulder length apart and place your arms at your side. Hold a dumbbell in each hand and have your palms facing your body. While keeping your arms straight start lifting the dumbbells out and up to the side and raise them so they are a little higher than your shoulder level. When you reach that point gradually begin to lower them back down to the initial position at your side.


The side lateral workout is a shoulder exercise and in order to work the right muscle group you should keep your palms facing down as you lift the dumbbells that way the muscles in the shoulders do the work instead of the biceps.


As you are lifting the dumbbells upwards make sure you are not swinging them up, they should be lifted up in a slow motion to work the shoulder muscles properly. One very important point is to keep your back straight, don’t lean forward as you are lifting as you risk harm to your back.


Preacher Curls

Preacher Curls on benchThis work out is best done with a particular preacher curl bench, but you can do this exercise without it with a slight change. For this workout you need to sit at the end of a bench, and put something such as a stiff pillow or two under your armpits on your lap. Hold the curl bar in your hands with palms facing up.


Do not bend over the pillow, sit up as straight as you possibly can.

Grip the bar with both hands at shoulder width apart. Twist the bar in the air in a curve. Be cautious as not to sway or rock in order to get the bar moving.


Momentum is not the point in this work out and you should be using your muscles to lift the weight, that is the key to building muscles and the objective of this exercise is to work the biceps and not the rest of the muscles around them.


As you bring the bar up towards your chin keep in mind that the resistance is at its peak throughout the start of the lift. This workout works the biceps when you lift and lower the bar so on the way back down you should lower the bar slowly to its initial point. If you don’t have a bar you can also do this exercise with dumb-bells or free weight working one arm at a time.


Dumbbell Shrugs

Position your body in an upward position standing up and your feet at shoulder width apart. Grip a dumbbell in each arm and your arms hanging at your side. Sink your shoulders down as far as possible as if they are tired and hanging down.

This is a very simple shoulder workout, it is just like shrugging. Lift your shoulders up as far as will go and then gradually return them to the initial position slowly.

Another exercise that you can do for a complete shoulder work-out is that you can also turn your shoulders by moving up in a circular movement from back to front and then back down again while holding the barbells one in each arm.


Seated Dumbbell Curl

Seated Dumbbell Curl

Sit down at the edge of a bench with your feet tightly on the ground. Keep your back as straight as you can and your head up. Start this workout with both dumbbells at arm span and both your palms facing in. Curl the weight up and begin to twist your wrists as soon as they pass your thighs. Compress or pinch your biceps at the peak and then gradually lower the weight in a slow motion.


This particular Beginner Muscle Builders exercise can be done in a standing position as well, however seated position puts a stop to bad form thus preventing back injuries. One other thing you should watch out for is not to swing the dumbbells down but lower them slowly as you are working the triceps and surrounding muscles which will result in an improved muscle workout.


OneArm Dumbbell Row

One‐Arm Dumbbell RowBegin with your right foot flat on the ground and place your left knee on an even surface or a bench. Bend forward so that you are sustaining the load of your upper body using your left arm on the bench. Also make sure that your back is straight and almost flat and parallel with the floor surface.


Once you have positioned yourself correctly, reach down to pick up a dumbbell with your right hand while keeping your left arm locked at the elbow so it will hold the weight of your upper body and dumbbell.


In order to help you prevent injuries in this workout you should glance straight ahead as opposed to looking at the floor, that way you force yourself to keep your back straight all the time.


This is another great muscle building workout which simultaneously works two muscle groups at the same time, arms and abs. In order to do that you should tense up your abs to while you lift which will also help retain your body from rotating to the side as you raise the dumbbell.


During the exercise make sure that you are pulling your elbow as far back as you can. The dumbbell ought to end up more or less parallel to your upper body.


Once you have raised the dumbbell up as far as it will go you should lower it back to the starting position in a slow motion as possible as it will also work the muscle in the downward action too. Once you have finished your set you can switch arms.


Also check out The Romanian Deadlift workout