So if you are just beginning your journey towards building muslce mass, you have to follow free weightlifting programs for beginners. Important - for starters it does not mean that you run straight to the barbells, bars, dumbells and other impressive weightlifting equipment.
Watch This Video For Quick Overview
Weightlifting Routine For Beginners - How To Get Ready
You MUST be physically ready for weightlifting workouts. Test yourself with these exercises:
12-15 pull-ups
40-50 push-ups
20-25 bar dips.
If you are not able to pass this test, you have to work with your body before running to the weightlifting. To achieve the required level you can try to follow these sample routines. They include two programs that sequentially interchange within some days. A day of rest is done depending on self feeling, so you can train either two or five days in a row. Then maximum one day of rest and and start from the beginning.
1st routine
2nd routine
Moderate grip bench dip (press-ups)
Wide grip pull-ups behind the head
Moderate grip pushups
Wide grip pull-ups to the chest
Moderate grip push-ups, legs on the high support
Moderate grip pull-ups to the chest
Wide grip push-ups, legs on the high support
Close reverse grip pull-ups
Bar dips
Parallel grip pull-ups until chest touches the bar
Raising of straight legs to the chinning bar
Raising of straight legs to the chinning bar
Do 2-3 sets performing every exercise and 4-5 sets in the 6th exercise. A number of reps – maximum. You should try to add one more rep every workout day.
Excess weight - you have to lose it before starting
Important to understand, that if a beginner bodybuilder has excess weight “the preparation” for weight lifting should include two stages: first of all he must lose excess fat and then perform above mentioned programs.
Weight loss recommendations are simple: jogging every morning on an empty stomach minimum 2-3 km, abdominal exercises 1000 reps, not to eat starchy food, sweets and fat, go to sauna one time per week.
With regard to preparatory stage duration, it depends on the person. One would suffice one month, the other - would need thress months.
So congratulations - you have passed preparatory stage!
Now you are ready to start serious journey towards building lots of muscle mass. Below you will find guidance how to achieve the best goals.
Before starting, prepare to monitor your progress, i.e. measure your muscles – chest, waist, biceps, underarms (forearms), thighs, calf, and neck. However it is not necessary to make measurements more than one time per month. The main criterion of gain is the following: if you increase the weight of poundage muscle capacity will definitely increase. Only problematic zone is waist. If your waist-line increases in your diet there are too much fat or/and carbohydrates. You should immediately decrease their amount in your diet. More tips on nutrition can found here.
Further you can find step by step free weightlifting routines for beginners:
