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
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
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
Sit 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
For 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
Take 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
Stand 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
This 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
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.
One‐Arm Dumbbell Row
Begin 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.