A Guide to Muscle Building for Beginners

It is now becoming more popular for people to build up a base of muscle in addition to simply going to the gym and doing cardio. This is a wise choice, because while cardio offers great heart health benefits, it is not by itself sufficient to make sure that your body is operating at optimum capacity.

Side View Of Man Stretching Rope

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In order for that to happen it is necessary to gain some muscle. Doing so ensures not only that your resting metabolic rate will be raised (because metabolism is linked to the amount of muscle that you have). But also that you will feel stronger, look more toned and fit into your clothes better.

So, if you are just starting out with building some muscle and need a muscle building for beginners guide then here are some steps that you need to take to ensure success:

1/ Set some realistic goals and allocate time to train

The first thing that you need to do is to set some realistic goals for the next three to six months and then allocate time to train.

You need to be realistic here. You aren’t going to become Mr Universe in six months! But you can certainly pack on quite a bit of muscle and become more toned if you work hard.

You should allocate a minimum of two sessions a week to weight training, but would ideally train three days a week with at least one rest day between each session.

So, for example, a typical training regime for beginners might be Mondays, Wednesdays and Fridays.

2/ At first train the whole body

There are differences of opinion when it comes to whether you should split your weight training sessions between upper and lower body training on different days.

This is certainly a worthwhile debate for experienced body builders, but for those just starting out it unnecessarily overcomplicates the process.

The fact is that in the first six months if you train your whole body in each session (i.e. upper and lower) then you will see impressive results.

Later if you want to refine your training regime you can, but when you are starting out it is better to keep things as simple as possible and train the whole body every session.

3/ Train for no more than an hour per session (40 minutes is better) and use machines that target large muscle areas

When you are starting out there is no need to train too much, and indeed it will most likely be detrimental to your progress.

Muscle gets built when you are resting. The weight training itself is tearing the muscle fibers, so you should be careful how much you train.

You should ideally train for three forty minute, focused sessions a week.

Use machines that target big body areas, rather than machines that target small muscles. So, for example, good ones are the leg press and chest press as these impact on large muscle groups.

If you follow these simple steps then muscle building for beginners really is achievable and you will most likely be very impressed with the final results you achieve.

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