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How To Start A Muscle Building Program

Beginning a muscle building program can be a little confusing, since there's so much information out there. There are so many opinions floating around and most of them come from people who are not even qualified to give you advice.

So if you're just starting out yourself, you really want to take the time to learn how to weight train and work out correctly. If not, you'll have to "undo" alot of stuff you've done. So, no matter what you do, learn correctly the first time.

I feel that one of the main factors people don't stick with their muscle building routine is a lack of guidance in the beginning. They have no idea where to begin, so they get discouraged before they give themselves a chance to see results.

You need to have some basic understandings about how to work out and build muscle in general. This will make your time in the gym more productive and enjoyable.

In order to build muscle and lose fat, you need a combination of weight training, nutritional planning, and cardio.

Let's take a look at the role each of these plays in your physique development.

Weight Training

Weight training is the stimulus for building muscle. By overloading the muscle with resistance, you send a signal to your muscle to get bigger and stronger to handle the load that's been placed on it.

When you lift a heavier weight, over time, your body adapts to this by increasing the amount of muscle mass you have.

But weight training is only the first step you need to complete to maximize your results.

Proper nutrition

Good nutrition is extremely important when getting started on a workout program. You can have the most intense muscle building workouts you've ever had, but if you don't have good nutrition, you'll only see a fraction of the results.

You need to supply your body with the fuel it needs to respond and grow from weight training. You need protein and carbs in order to refuel your muscles after training. You also need quality, healthy fats for cell regeneration and organ protection.

Cardio

Cardio is important for getting lean as well as for your overall health. Cardio helps in reducing body fat because it helps you expend more


calories than you consume.

Your body burns excess fat to be used as energy throughout the day. So, by eating clean and doing cardio, you create a calorie shortage in which fat is burned.

Start your muscle building program by working out 3 days per week and training each muscle group 1 time per week. It isn't a good idea to start a weight training program by going to the gym 7 days a week. This can lead to overtraining and stopping all your chances of building muscle.

Use higher reps and lighter weights so you get accustomed to the exercises and the weight you should be using. Start slow and build a strong foundation here.

If you're doing the exercises wrong, you're going to have to change a lot later on, so start with light weight and learn how to do each exercise correctly. You can always add more weight later.

There's no need to kill yourself in the gym right now, you'll have plenty of time to increase the weight and intensity as you continue.

Before you perform your first exercises, you need to warm up by doing 3 or 4 warm ups where you use a heavier weight but don't tire the muscle. Once you feel ready, do 2 heavy sets with as much weight as you can comfortably handle for 8 to 10 reps.

Again, you want to start your program with lighter weights, so you can learn the form. From here, you can increase the weight over time.

Only train 2 muscle groups each time, doing 2 to 3 exercises for each muscle group. Your total time spent on your muscle building program each workout should be under 1 hour. Don't think that more time spent is better. It's the quality of the time that matters.

This is how you want to set up your muscle building program to start. From here, your main goal is to get stronger on each exercise. Increase the amount of weight and intensity you use and you'll soon start building more muscle than you ever thought possible.

About the author:

Want a step by step guide to build muscle and increase your strength? Check out trainer Shawn Lebrun's "The Beginner's Guide To Weight Lifting And Bodybuilding" Beginners Guide To Building Muscle

 

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  • 10 health fitness tips

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  • 10 tips how to get in shape without sweating

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  • 15 muscle building rules for skinny guys and gals part 1

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  • 195 000 die annually from hospital mistakes

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  • 4 greatest myth of women orgasm

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  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

  • 5 ways to make protein benefit you

  • 6 advantages of free weights over exercise machines

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  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

  • 7 reasons to add cardio training to your workout

  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

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  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

  • acne wrinkles at my age

  • acupuncture weight loss with 5 step plan

  • addressing some of the risks associated with a high protein diet

  • affirmations for health

  • alternatively endo

  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

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  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

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  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

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  • a guide to pampering pedicures

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  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

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  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

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  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

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  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

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  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

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  • but i dont want muscles part 1 what muscle is and how to build or avoid it

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  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

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  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

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  • five reasons you should drink more water

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  • follow the path of most resistance

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  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

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  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

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  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

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  • how to use diet to reduce your stress

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  • inactive alert essential proteins for sedentary people

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  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

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  • let your intuition guide you to prioritise

  • life is better as an ex smoker

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  • living with chronic illness disorders are you a survivor

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  • low carb diets are you losing more than weight

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  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

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  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

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  • more powerful tips to help you become a highly effective speaker presenter

  • more than facial exercise facialbuilding

  • motel madness staying fit on the road

  • movement that matters exercise with a greater purpose

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  • muscletech gakic a new era in musclebuilding performance

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