Bodybuilding Program For Beginners

If you’ve been working out and looking to build muscle for less than a year, then really you can be considered a beginner. One of the most difficult things for a beginner to get right when it comes to bulking up and building muscle, is getting your muscle building program right. So take a look at the bodybuilding program for beginners below, and stick with this until you get to the point where you feel you need to move forward.

The great thing about being a beginner to muscle building, is that you will see the greatest and fastest results in your first 6 to 12 months (if you have the right program). This is a really exciting time, and you are really going to see a change in your body, and in yourself. Stick to the program below, and in 3 months, you will really start to see big gains. The only downside however, is that there is no magic potion. It does take time and effort, but if you are willing to put that in, you will get results.

Bodybuilding Program For Beginners

Below are a few points that you must consider before you start training.

Think big, but keep it realistic:

I’m not saying that you shouldn’t be thinking about building huge muscles, but you need to set your goals at a realistic level and make them achievable and measurable. There is no point in setting a goal that is well out of your reach, and in fact it may end up being counter-productive.  Think about where you want to be in 3 months time, factor in your current levels of fitness and strength, and set a goal that is realistic to achieve in this time. Be sure to think long term as well, so that you have an idea in your mind of what your end result should look like. Use your short term goals to make sure that you achieve your long term success.

Don’t Expect Results Overnight

Its natural to want to see results quickly. But dedicate yourself to completing 3 months of training before you start to assess the results. Some people can get to where they want to be in a matter of a few weeks, but more often than not, its going to take more time than this. Remember that you are sculpting your body over time, and the long term results will be achieved if you stick with it.

Okay now that we’ve got your goals and mind-set right, lets look at the actual program;

Bodybuilding Program For Beginners

When you are a beginner to bodybuilding and muscle building, you need to have 15 different exercises that make use of basic movements, and incorporate several different muscle groups at the same time. You need to use these exercises in a system of sets and reps, and alternate between the different movement and switch things up regularly, to keep your body from getting used to your routines. Workout 3 times a week, and stick with this for 3 months.

Before every session, warm up your body with 10 minutes of light aerobic exercise such as walking, cycling, running, rowing etc. Also be sure to stretch your muscles properly before moving onto the muscle building exercises, as this will help to avoid injury. If you aren’t starting to sweat, you’re not ready to start the muscle building part of your workout!

Sets, Reps and Rest

In month one of your training, start slow and keep it simple. Perform one or two sets of your exercises with 15-20 reps per set, increasing the amount of weight with each set. You should only be resting for 30-40 seconds between each set. Also make sure to increase the weight slightly each time you workout. This will stop your muscle from becoming too comfortable with your workouts.

When you reach month two, complete 3-4 sets of each exercise, with 10 to 12 reps in each set. Again, be sure to increase the amount of weight after each set. Also start of your workouts with slightly more weight than you did your previous workout. You should now be having roughly 60 seconds rest between sets.

In the third month, complete 3-4 sets with 8 reps in each set. As before be sure to increase the weight after each set, and increase the weight you start of your workouts with. Rest between sets should now be 60-90 seconds.

Mixing Up Your Routine

If you find that you can’t get through your 15 exercises in one workout session, split it up into 2 separate days. But be sure to mix up which exercises you do and when. This means that you will have to have more workout days, but this will help you if your bodybuilding program for beginners is a little too challenging to begin with.

Key Notes: Bodybuilding Program for Beginners

• Make sure you know how to do each exercise properly and safely. The best way to do so is to follow a pre-made workout plan created by professionals, who will show you exactly what to do and how to do it. CLICK HERE to check out the one I recommend


• Stretch after each exercise. This will help your recovery, muscle growth and flexibility.


• Keep a note of which body part you are workout out first in each bodybuilding session. The muscles you start with are the ones that will get the best workout, so make sure you are varying this regularly.


• Keep prefect form with each rep. If you can’t complete the motion with prefect form for each rep, you are using too much weight, so drop it down slightly.


• Stick with it. Some people won’t start to see any results until the second or perhaps third month of training. This is completely normal, and you need to stick with your training.


• Finish off each workout with 10 minutes of cardio, and stretch out any muscles that are feeling tight.

Once you’ve reached your third month, you’ll have a strong base to continue to work on. You’ll be strong with a shapely physique. Even your mental and physical state will have been affected in a positive manner. After you’ve arrived at this pivotal point, it’s time to make alterations to your program and concentrate on the larger goals. With this being said, your first three months need to be the same, in order to create that strong foundation. Remember, there is not a single perfect product or program. You’ll learn what works best for you as you progress.

This will set you up for success, but to really get the results you want in the quickest time possible, I really recommend picking up a copy of Vince DelMonte’s No Nonsense Muscle Building Program. For beginners, there is no better resource for getting your program right, and getting the results you want. Click the link below to check it out.

==> CLICK HERE to check it out<==

Bodybuilding Program For Beginners

How To Get Ripped Fast

Its the look that most people are striving for when they want to build muscle. Large muscles, a balanced body shape, and well defined muscles (especially the abs). Basically you want to get ripped and you want to do it in the shortest time possible. However, it can be tough to know where to begin in this quest for the ripped body you want. In the following article, I will help you get your nutrition, your weight training and your aerobic training right, to set you on your way to getting that dream body. This will show you how to get ripped fast.

How To Get Ripped Fast – Set a Starting Point

Those that have failed in their muscle building effort can generally be defined into one of two categories. Either they are a big guy, with big muscles, but no definition to those muscles, or they are a skinny guy who has definition to their muscles, but don’t have any kind of size or bulk. If you fall into either of these categories and can’t seem to change, you need some help!

The first thing you need to do in order to change, is determine which body type you are. Are you the guy with huge muscles, that needs to lose some of the body fat to get the definition, are are you the skinny guy that needs to bulk up and put on some real muscle? This will determine how your workout program should be set up; either a bulking program or a fat loss program.

10 Key Points to Weight Training

• If your looking to bulk up, training sessions should never be longer than 45 minutes. 


• Focus on exercises that work several different muscles at one (compound movements) rather than exercises that isolate an individual muscle.


• You should be able to see a noticeable increase in strength every couple of week. If not then you need to focus on increasing your strength so that you can lift heavy weights.


• Don’t waste energy forcing reps at the end of a set. You won’t have good form and will not be doing much good.


• At max, skinny guys should split body parts into a three-day program


• If you are bulky and are looking to lose fat, your workouts can be a little longer. You can train for 1 hour to 1 1/2 hours to lose those calories


• When you are looking to lose fat, you can do exercises to isolate individual muscles, as these will help to burn calories.


• For the bulky guys looking to lose fat and get more defined, be sure to still do strength building exercises, so that you keep the muscles you have developed.


• As a bulky guy, you can spend an increased amount of time on each muscle group, and you can split up body parts over a five-day period.

How To Get Ripped Fast – Nutrition

Nutrition is a vital aspect of how to get ripped fast. If you don’t get this right, you will be wasting a lot of time and effort in the gym, and getting very little results. Use the tips below to make sure you get it right.

• To bulk up and put on muscle, you muscle eat more calories than your body uses up.  A rough guide for bulking up, is that your daily amount of calories should be 15 times your body weight in pounds. 


• You need to eat enough protein to bulk up your muscles. 1 – 1.5 grams of protein per  pound of body weight will really set you up for success.


• Carbs are important for bulking, and should be eaten in a 2:1 ration with protein.


• Fats are important too! Make sure you get plenty of high quality fats from sources such as olive oil, oily fish, red meet, nuts etc.


• Nutritional shakes are an excellent source of protein and carbs that you really should be making use of.


• To bulk up the 3 biggest meals you should be having are breakfast, before your workout and after your workout


• You may not think it, but potatoes, oats, whole grains and rice are really important to bulking up. They are full of nutrients that you need to be taking advantage of.


• For big guys looking to cut fat, your daily calorie intake should be no more than 10 times your body weight in pounds.


• Protein is important to the bulky guys too, as you need to ensure you keep the muscles you have already built up.


• For bulky guys you should be following a 1:1 ratio. That means you should be getting  1 gram of protein for every 1 gram of carbs.


• Again, bulky guys need to make use of the healthy fats too!


• Never have solid carbs during a workout if you want to cut fat. Liquid carbs are what you need.


• Carbs that come from fruits and vegetables are the best source of nutrients for a bulky guy

How To Get Ripped Fast – Cardio

Getting the cardio aspect of your training can be tough, but it is still really important:

• For skinny guys, only do cardio if you have a large surplus of carbs in your diet


• Don’t use any kind of weights during your cardio training


• To bulk up, limit your cardio sessions to no more than 20 minutes.


• Also limit how often you are doing cardio. Two to three times a week is plenty.


• Never do cardio workouts on an empty stomach


• A shake high in protein and carbs is a must for a skinny guy after a workout


• Avoid long endurance cardio sessions


• Bulky guys should do their cardio sessions straight after weight training


• Bulky guys should mix up their cardio workouts to combine long, slow and interval cardio


• Sip on a protein shake to avoid muscle loss.

Now you now the key elements of how to get ripped fast. Be sure to put these into practice and you will soon start to see results. 

These however are only the basics. If you want a complete guide, that is tried and tested, with workout plans and nutritional plans tailored for your exact requirements, be sure to check out the best selling guide, No Nonsense Muscle Building by Vince DelMonte. This will show you exactly what to do and when to do it with all aspects of your training and diet. Please check it out by clicking the link below!

==>Click HERE To Check it Out<== 

How To Get Ripped Fast