Body Building for Beginners

It all boils down to the 5 'core' excersises, i.e. Bench 

press, Shoulder (military) press, Pulldowns, Squats & 

that all-too-often-neglected Deadlift! By doing these 5 

excersises, you are in fact working every major muscle 

group in the body, as well as most if not all of the 

ancillary ones.

Assuming you attend the gym 3 times a week, here's 

a routine you should do:

Day 1: 

Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 2:

Rest

Day 3:

Squats (5 sets)

Deadlifts (5 sets)

Day 4:

Rest

Day 5:

Rest

Day 6:

Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 7:

Rest

Day 8:

Squats (5 sets)

Deadlifts (5 sets)

Day 9:

Rest

Day 10:

Rest

...& so on & so forth.

For all excercises mentioned, follow this routine:

1st set warmup (15 reps, bar alone)

2nd set 50% 1 Rep Max (12 reps)

3rd set 75% 1RM (10 reps)

4th set 85-90% 1RM (6 - 8 reps)

5th set 100% 1RM (up to 4 reps with aid of a spotter)

Form is all-important, be sure to concentrate on the 

eccentric phase of the movement as much as the 

concentric if not slightly more so. No cheating either, 

especially on those squats - quads & thighs at least 

parallel with the floor! I often find it beneficial to do a 

drop set in the 5th, i.e. force out as many at 100% 1RM 

as I can with the aid of a spotter, then quickly drop the 

weight back down to 50% 1RM and rep out as many as I 

am physically able - this gives a bloody good pump.

Let the pain commence!

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15 key points for bodybuilding beginners by Bob Paris
1. Training with weights is much more than just swinging weights around. In order to be successful and avoid injury, you must learn to feel muscles being focused on.
2. Perfect exercise form is more important to your progress than lifting the heaviest weight you can pick up.

3. The combination of weight training, aerobics, good nutrition and motivational exercises is synergistic -- the outcome from the combination far exceeds the result that would be experienced if any of the elements were left out.

4. Dietary supplements cannot make up for a poor diet. You must first develop a clean, balanced eating strategy that suits your goals and metabolism. Follow it diligently before even considering adding supplementation.

5. If you break you workout or nutrition plan, you should get right back on track. You shouldn't beat yourself up over it. Just pick up where you left off and move on.

6. There are several different ways to grow stronger in your workouts. Increasing the amount of weight used is only one.

7. All of your goals for a flawless body should be rooted in the reality of your body structure and your ability to invest time and effort.

8. You've learned how to visualize your flawless body in action. That vision is the drawing board on which you can sketch further images of success.

9. "Just do it now" is a personal rallying cry that will get you to push forward when you feel like doing anything else in the world rather than training and eating clean.

10. Through perfecting your exercise form, you've learned the difference between appropriate pain, such as the burn in the muscle, and injurious pain.

11. Positive affirmation cards can plant emotional success messages. The process has begun to replace negative body images with high self-esteem.

12. You know now that you can do it. You have the ability to physically control your body through exercise and nutrition.

13. Rest and recuperation are as essential to your gains as the exercise itself.

14. Yo-yo, crash dieting never works.

15. You've learned to use positive failure as a guideline for when a set is complete. You've used focus and concentration to give your fullest power to each set.

Don Long's Bicep Training Top Ten Tips for Maximizing Biceps Development From Flex Magazine, August 1995

I train biceps once a week as part of the following body part split:

Day AM PM
Monday Chest Calves
Tuesday Quads Calves
Wednesday Biceps & Triceps
Thursday Delts Calves
Friday Hamstrings Calves
Saturday Back
Sunday Cardio work & abs

I complete a heavy session in the morning followed by a lighter schedule in the afternoon. I work a major body part in the morning, and then Monday through Friday afternoon, I go back to the gym and do what I call touch up work on certain body parts, the ones that I feel need a little attention.

The absolute cornerstone of my biceps training from the start has been the routine shown in the accompanying chart. It's a routine that can be used by beginners and advanced bodybuilders alike, within the boundaries of their strength capabilities (the poundage shown in the chart are for informational purposes only.

Don Long's Biceps Routine Exercise Sets Reps Poundage
Standing dumbbell curls 1 16 2x45
1 12 2x55
1 10 2x65
1 8 2x75
Barbell curls 1 16 80
1 12 130
1 10 150
1 8 180
One arm cable curls 1 16 75
1 12 90
1 10 105
1 8 120
Rope hammer curls 1 16 90
1 12 110
1 10 130
1 8 150

The range of exercises I employ ensures that every aspect of the biceps muscles receive full stimulation: dumbbell curls for peak; barbell curls for all around mass; one arm cable curls to enhance shape; and rope hammer curls for forearm and brachialis tie in development.

I'm not too macho to admit that the descending reps design of the program is one I first saw outlined by a woman bodybuilder. It made such good sense to me that I immediately adopted it.

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My Top 10 Tips for Maximizing Biceps Development
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Prior to the actual biceps workout, stretch the target muscles, then warm up thoroughly with a couple of light high rep sets. I have bone that from day one and have never experienced any injury problems.

Find your own strength levels in line with the descending reps program. (Again the poundage shown in the chart are for informational purposes only.)

For growth, you have to train as heavy as possible within the recommended rep range.

For the first two sets (16 and 12 reps, respectively), use a weight that allows you to just complete the required rep range without failure occurring.

For the last two sets, use a weight for which failure occurs at the 10th and eight rep marks, respectively.

Don't go past failure into the forced rep zone. Not doing forced reps is another reason (besides warming up thoroughly) why I feel I've remained uninjured.

Use strict style without bending your torso. During a real heavy set of barbell curls, you may have to cheat a little to complete the last two reps or so, but don't cheat until it's impossible to complete the set without doing so.

As you complete each rep, visualize the biceps working, make mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling.

Particularly during the last two sets of each exercise, aim for the maximum pump and a killer burn.

Rest between sets only as long as it takes your partner to do his set. One arm cables are an exception.

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Benefits of Cable Work
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I use cables because they offer the opportunity to exert stress and, therefore, greater muscle stimulation during the negative (downward) phase of a rep. During this downward phase, you can control the weight and release it slowly in a way that free weights just don't allow.

When I do my single arm cable work, I complete one set with my left arm and then go straight back to my left and so on until I've completed four sets with each arm. Basically, I'm curling nonstop. The rest periods allowed each arm equate to only the time it takes to work the other arm.

Curling in this nonstop manner ensures that I get a great pump, and the mechanics of the cable apparatus makes the rhythmic completion of sets very easy to do. With free weights, I'd have to gather four sets of dumbbells around me, but with cables, I just alter the pin in the machine and proceed from one poundage to the next.

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Going for the Peak
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I attribute my biceps peak to the way I perform standing dumbbell curls. I execute them in alternate style; one rep with my left arm, then one rep with my right arm, back to my left arm and so on. At the start of each rep, my palm faces toward my side. As my forearm approaches the point where it is parallel to the floor, I rotate my wrist so my palm faces upward. I also lean a little to the side as I complete the second part of the upward phase of the rep; this really hangs the biceps 'out there' and makes it do all the work.

As I reach the midpoint of the rep, I push my elbow forward a little and then, while visualizing the biceps peak rising, I flex the muscle for a full contraction. This last action is like doing a one arm biceps pose while holding the dumbbell. I have been doing standing dumbbell curls in the aforementioned style since I started training, and I know that they're the reason I've developed my biceps peak to the max.

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Lagging Biceps
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If your biceps are a weak body part, don't be afraid to train them several times a week. Getting the blood and nutrients into the muscle more regularly will spur them into growth, and your mental desire to improve will outweigh any considerations of not allowing what is normally considered to be adequate recuperation time. Biceps are one of the smaller muscle groups, and they don't need the same period of recuperation as a large muscle group like quads or back. With regard to recuperation, I think the most important factor is getting eight hours of solid sleep a night. The bottom line with biceps; if you want them badly enough, you'll get them!

Big O's Advice On Getting Big Arms

When you go to a gym what are over 50% of the people working on? Their arms (Biceps, Triceps and everyone and then forearms) and why shouldn't they? When someone ask you to flex your muscles, you gather every ounce of pride you have and flex your biceps. It is universally accepted that strong tough men should have big arms. In additional to it's visual effects your arms are practically used in almost every sport.

It seems everyone and there mom has a way of training their arms. Who am I to say one technique is better then the other. With this guide I will just offer my general advice on training your arms and not give a specific technique. There are 1000's of programs out there to guaranteed to increase the mass of your arms. I would suggest trying whichever one your little heart desires but recommend that you follow these guide lines.

Guidelines

1.) Rest. Your arms need time to grow. Thus you do not need to train your arms more then twice a week. Otherwise you are over-training and will not give your arms the time to grow. Along with allowing time for your muscles to rest, you too must rest. That means get enough SLEEP. With today's hectic society it is damn hard to get the recommend 8 hours of sleep or so. With school, work, sports or whatever else is in you life. My best suggestion would be to keep a daily routine and stick to it. If your used to getting up at 8AM, then follow it. Every single day.

2.) Form over weights! Especially if you are just starting out you will be rather intimidated by the amounts of weight someone is lifting. You will feel pressured not to be out lifted. You will use weights that are too heavy for you and thus sacrificing your form just so it looks like you are using a heavier weight. DONT DO THAT. No one cares how much you lift. However people do notice someone using weights too heavy for them and thus are swinging them around and using horrible form. Don't be that person. Use whatever weight allows you to perform the necessary reps with the PROPER FORM.

3.) Nutrition. Obviously you need proper nutrition to grow. You need protein to build your muscles, especially after working out when your muscles need them the most. Excellent sources of protein are fish, meats including beef, pork and chicken. Also a protein shake consisting of whey protein has been shown to be the most easily absorbed by the body. Personally I always have a whey protein shake after my workouts and if possible a piece of chicken or a can of tuna. If you are confused as to which protein shake to try check out my reviews here

4.) Expectations. Do not expect to have huge 21" guns after a few workouts. There are too many factors to know when you will see results. It could be weeks, months and even years. It will take dedication and motivation to achieve your results.

5.) Overtraining. Mentioned in rest secton is overtraining. When you work your muscles before they have had a chance to fully recover from the previous workout then you are just damaging them rather then developing them. Thus if your body is still relatively sore and you just feel exhausted, its your body telling you it needs rest. Try not to get into the habit that if you are feeling the slighest bit tired or the slighest bit sore from something else and using it as an excuse to miss your workout. That is not preventing overtraining but is being a lazy pussy instead.

Finally here are some of lifts that I've had the most success with:

Note any of these that are unclear go to my training section and look for diagrams.

Biceps

Twenty One's - This is a very popular exercise for building your biceps and can be done with a barbell or dumbbell. First load it with about 60% of max curling weight. Now you do a standard curl but instead of doing a full curl with 180 degrees you do it half way to 90 degrees and your arm should form an L. You do that for seven more reps. Your next set will be curling from the L position to full upright 180 degrees. You do that for seven more reps. Finally your last set is just a regular curl 0 degrees to 180 degrees. So three sets of seven is twenty one and thus the name. You should try to go for two or three sets of twenty one's and that will be a great biceps workout which you will feel the next day.

Pyramids or Ladders - The other exercise I use for biceps is another form of low weight high rep. Here you will load 70% of your max curl weight onto a dumbbell or barbell. You will start out curling it eight times. Have a one to two minute rest and then curl it twelve times. Another one to two minute rest and then curl it sixteen times another rest and then curl it twenty times. After that you go back down, twenty, sixteen, twelve and finally eight. I usually aim for two or three ladders.

Preacher Curl - By eliminating your back this will really put the emphasis on your biceps. Again you can either use a barbell or a dumbell. I switch it around to add variation to my workout.

Hammer Curl - Holding the dumbell vertically like hammer you curl. Very simple. As with all lifts use a weight you can handle and use proper form.

Incline Curl - Sitting on an incline bench I will use two dumbbells around 85% of my max and do a hammer curl and at the top of the movement straighten it out so it looks like a regular curl. I like this lift since sitting on the bench prevents the use of your back or momentum. The action of the hammer curl and then switching to a regular curl helps adds a peak to your biceps.

Triceps

Close Grip Bench Press - You do this like a normal bench press except your grip is a lot closer. Their should be around 5 inches between your hands, a good way to judge is if your thumbs touch each other.

Pulley Push Down - For this you will need an triceps pulley push down machine. Can't really explain it, there is a bar attached to a pulley with weights and you push down on it :)

Skull Crushers - Lie down on a bench, hold a E-Z curl bar above your head and lock your elbows and drop the weight near your skull and then raise it back up. I suggest you pyramid up in weight (10-8-8)

Triceps Kick Backs - Using a fairly light weight compared to other exercises you perform a kick back by having your back almost parallel to the ground with your face towards the ground and your arms start at a 90 degree angel and from there move backward almost parallel to your back. You can perform a twist at the end for added difficulty.

Overhead dumbell extension - One of my favorites as I feel an excellent burn after performing 3-5 sets. With out a spotter you must be careful getting the weight up there.

Forearms

Probably the most ignored part of the arm but still important. I use the following lifts:

Reverse wrist curls- Just like a regular curl except your palms are facing outwards instead of inwards. If you use a barbell try to lock your elbows.

Behind the back wrist curl- Load a bar with weight you feel comfortable with and stand in front of it curl the weight as if you were revving up a motorcycle.

Weight tied to rope - I don't know the official name for this but I've seen them in lots of gyms. There is a few weight plates attached to a rope attached to a wood bar. You stick out your arms directly across holding the wooden bar and using your forearms twist the bar until it pulls the string all the way up. Now lower it slowly and perform again this time twisting in the opposite direction.

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