[h=3]Universal Training Basics for the beginning bodybuilder and weight lifter[/h]
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Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example:
</article><article style="background-color: transparent; box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">[h=4]Squat 3 x 8-12[/h]This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a ‹set.’ Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:
<dl style="box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><dt class="redh3cap" style="box-sizing: border-box; color: rgb(183, 28, 28); font-family: Verdana,Optima,"Segoe UI",sans-serif; font-size: 22.4px; font-weight: 700;">Squat</dt><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 13: 115x12, 115x11, 115x9</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 20: 115x12, 115x11, 115x10 </dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 27: 115x12, 115x12, 115x11</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, April 3: 115x12, 115x12, 115x12</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, April 10: 125x11, 125x9, 125x8</dd></dl>As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” These are great guidelines for your program.
As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.
</article>
<article style="background-color: transparent; box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">[h=3]PHASE ONE[/h]3 DAYS A WEEK
<dl style="box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><dt class="redh3cap" style="box-sizing: border-box; color: rgb(183, 28, 28); font-family: Verdana,Optima,"Segoe UI",sans-serif; font-size: 22.4px; font-weight: 700;">Monday</dt><dd style="box-sizing: border-box; margin-left: 0px;">Squat 3x8-12 Leg Curl 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Seated Cable Row 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Dumbbell Bench Press 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Side Lateral Raise 2x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Close-grip Barbell Curl 2x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Lying Dumbbell Triceps Extension 2x8-12 45*</dd><dd style="box-sizing: border-box; margin-left: 0px;">Calf Press 2x10-15</dd></dl>Wednesday
Romanian (or Straight-Leg) Deadlift 3x8-12 45 Leg Press 3x8-12 Bench Press 3x8-12 Lat Pulldown 3x8-12 Seated Dumbbell Press 2x8-12 Dumbbell Curl 2x8-12 Seated Dumbbell French Press 3x8-12 Seated Calf Raise 2x10-15 Ab Crunch 2x10-15
Friday
Hex-Bar (or Machine) Squat 3x6-10 Bent over Barbell Row 3x8-12 Low-Incline Dumbbell Press 3x8-12 Front and Side Dumbbell Lateral Raise 2x8-12 Incline Dumbbell Curl 2x8-12 Close-grip Bench Press 2x8-12 Hyperextensions (Back Raise) 2x8-12 One-Leg Dumbbell Calf Raise 2x10-15 Twisting Cable Crunch 2x8-12 (each side)
</article>
<article class="well" style="background-color: rgb(241, 241, 241); border-bottom-color: rgb(223, 223, 223); border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-bottom-style: solid; border-bottom-width: 1px; border-image-outset: 0; border-image-repeat: stretch; border-image-slice: 100%; border-image-source: none; border-image-width: 1; border-left-color: rgb(223, 223, 223); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(223, 223, 223); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(223, 223, 223); border-top-left-radius: 4px; border-top-right-radius: 4px; border-top-style: solid; border-top-width: 1px; box-shadow: inset 0px 1px 1px rgba(0,0,0,0.05); box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; margin-bottom: 20px; min-height: 20px; orphans: 2; padding-bottom: 19px; padding-left: 19px; padding-right: 19px; padding-top: 19px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">NOTES:
Champion bodybuilder Arnold Schwarzenegger said, “I personally like the pain from training because it indicates I’ve worked hard enough for things to grow.“ As a beginner, muscle soreness will definitely hit you, but you will adapt. In fact, the progress that beginning lifters experience is the highest, and this soreness may just be an indication of the impressive amount of muscle growth.This beginner training program has two phases! Phase One lasts for eight weeks (but only if you have completed all of the two dozen sessions). This program is three days a week and each workout should last 40-60 minutes. For example only, we list Monday, Wednesday, and Friday as your three training days each week. If Tuesday, Thursday and one of the weekend days fits your schedule better, then make use of that. What is most important is that you train three times a week with a rest and recuperation day between each of the strength training sessions.That is why keeping track of your weight, training poundages, measurements, and (if possible) body composition is important. I recommend that you take your weight once a week (first thing in the morning each Monday), and (if possible) have your body composition taken once every 2-4 weeks.
<article style="background-color: transparent; box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">[h=3]Ass To Grass Heavy Squat[/h]<figure class="pl-3 img-fluid" style="box-sizing: border-box; height: 319.88px; margin-bottom: 16px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 1110px; padding-left: 16px;">
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Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example:
</article><article style="background-color: transparent; box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">[h=4]Squat 3 x 8-12[/h]This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a ‹set.’ Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:
<dl style="box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><dt class="redh3cap" style="box-sizing: border-box; color: rgb(183, 28, 28); font-family: Verdana,Optima,"Segoe UI",sans-serif; font-size: 22.4px; font-weight: 700;">Squat</dt><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 13: 115x12, 115x11, 115x9</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 20: 115x12, 115x11, 115x10 </dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, March 27: 115x12, 115x12, 115x11</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, April 3: 115x12, 115x12, 115x12</dd><dd class="p1" style="box-sizing: border-box; margin-bottom: 4px; margin-left: 0px;">Monday, April 10: 125x11, 125x9, 125x8</dd></dl>As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” These are great guidelines for your program.
As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.
</article>
<article style="background-color: transparent; box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">[h=3]PHASE ONE[/h]3 DAYS A WEEK
<dl style="box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><dt class="redh3cap" style="box-sizing: border-box; color: rgb(183, 28, 28); font-family: Verdana,Optima,"Segoe UI",sans-serif; font-size: 22.4px; font-weight: 700;">Monday</dt><dd style="box-sizing: border-box; margin-left: 0px;">Squat 3x8-12 Leg Curl 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Seated Cable Row 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Dumbbell Bench Press 3x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Side Lateral Raise 2x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Close-grip Barbell Curl 2x8-12</dd><dd style="box-sizing: border-box; margin-left: 0px;">Lying Dumbbell Triceps Extension 2x8-12 45*</dd><dd style="box-sizing: border-box; margin-left: 0px;">Calf Press 2x10-15</dd></dl>Wednesday
Romanian (or Straight-Leg) Deadlift 3x8-12 45 Leg Press 3x8-12 Bench Press 3x8-12 Lat Pulldown 3x8-12 Seated Dumbbell Press 2x8-12 Dumbbell Curl 2x8-12 Seated Dumbbell French Press 3x8-12 Seated Calf Raise 2x10-15 Ab Crunch 2x10-15
Friday
Hex-Bar (or Machine) Squat 3x6-10 Bent over Barbell Row 3x8-12 Low-Incline Dumbbell Press 3x8-12 Front and Side Dumbbell Lateral Raise 2x8-12 Incline Dumbbell Curl 2x8-12 Close-grip Bench Press 2x8-12 Hyperextensions (Back Raise) 2x8-12 One-Leg Dumbbell Calf Raise 2x10-15 Twisting Cable Crunch 2x8-12 (each side)
</article>
FridayHex-Bar (or Machine) Squat 3x6-10 Bent over Barbell Row 3x8-12 Low-Incline Dumbbell Press 3x8-12 Front and Side Dumbbell Lateral Raise 2x8-12 Incline Dumbbell Curl 2x8-12 Close-grip Bench Press 2x8-12 Hyperextensions (Back Raise) 2x8-12 One-Leg Dumbbell Calf Raise 2x10-15 Twisting Cable Crunch 2x8-12 (each side)
<article class="well" style="background-color: rgb(241, 241, 241); border-bottom-color: rgb(223, 223, 223); border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-bottom-style: solid; border-bottom-width: 1px; border-image-outset: 0; border-image-repeat: stretch; border-image-slice: 100%; border-image-source: none; border-image-width: 1; border-left-color: rgb(223, 223, 223); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(223, 223, 223); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(223, 223, 223); border-top-left-radius: 4px; border-top-right-radius: 4px; border-top-style: solid; border-top-width: 1px; box-shadow: inset 0px 1px 1px rgba(0,0,0,0.05); box-sizing: border-box; color: rgb(122, 124, 130); font-family: "Open Sans","Helvetica Neue",BlinkMacSystemFont,Roboto,Oxygen,Helvetica,sans-serif; font-size: 19.2px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: 0px; margin-bottom: 20px; min-height: 20px; orphans: 2; padding-bottom: 19px; padding-left: 19px; padding-right: 19px; padding-top: 19px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">NOTES:
- If you are not familiar with the exercises, you can find out about them online or through a qualified strength training coach.
- The three days (Monday, Wednesday, and Friday) are just examples. Any three will work as long as you have one day off after each training session
- Train hard. Focus on controlling the exercise more than how much weight you lift. Focus on the muscle fibers contracting. And enjoy yourself!