Aug

Your Muscle Building Blueprint: 6 Weeks Of Muscle Building Workouts

Beginner Muscle Building Workouts For Strength

By Vince Del Monte

: Image via Wikipedia

How does a beginner bodybuilder get started in a program to maximize strength? Here’s your blueprint:

If you’re like me then lifting superhuman weights is not high on your muscle building to do list. I have never been a fan of getting under enormous amounts of weight unsure if my back is going to blow out.

Don’t get me wrong, I love lifting with intensity, but I have dozens of ways to do that without lifting “powerlifting style” heavy. Hint Hint: I hate powerlifting kind of workouts.

However, I do accept that scheduling phases of training that focus on enhancing pure, bar-bending brute strength is necessary to look better in my Facebook profile pictures. I sure don’t want some smaller dude who’s got more “functional strength” to out perform me when I’m assisting my sister-in-lawy carry a 500 pound piano down a steep set of stairs! (I’ll save the story for another day).

If you want to start being as strong as you look then it’s time to try out these three beginner muscle building workouts for strength.

All Lifters Apply

Even if you’re not a beginner or have never lifted heavy before, this is an excellent introduction program for beginners.

At some state in your muscle building career, it’s critical to dedicate a stage of your lifting to a strength-focused program. This is a critical element many muscle building programs for beginners neglect. Long term success in bodybuilding is based on building a strong foundation. Here’s the blueprint for strength:

Guiding Principle…

The design of your program is based on the guiding principle of repetition – i.e the number of rep performed in a set, as well as the frequency of the workouts.

You’ll be doing each whole body workout three times per week because we want your nervous system familiar with the path of the bar on each exercise.

The purpose of this program is to get your central nervous system adapted to the heavier loading. Your CNS is basically the “computer system” in your body that sends signals from your brain to your muscle so you can perform the movements safely.

Your rep range will start high, using lighter weigh. Ever two weeks you’ll decrease your reps and increase your weight. As simplistic as the muscle building workout below looks, it’ll turn you into a new man.

After Six Weeks…

Your body is going to be ready for a program that relies on more than nueromuscular adaptations. The biggest improvement you’ll notice after this program is the starting weight you are used to lifting. It will be much higher which means new muscle gains.

The Beginners Muscle Building Workout For Strength

Week 1-2 Weeks 3-4 Weeks 5-6

Sets/Reps/% of 1 RPM Sets/Reps/% of 1 RPM Sets/Reps/% of 1 RPM

Exercise 3/12/60% 4/8/70% 5/5/80%

Squat 3/12/60% 4/8/70% 5/5/80%

Bench Press 3/12/60% 4/8/70% 5/5/80%

Deadlift 3/12/60% 4/8/70% 5/5/80%

Bent Over Row 3/12/60% 4/8/70% 5/5/80%

Overhead Press 3/12/60% 4/8/70% 5/5/80%

Program Notes:

Perform this workout three times per week if you’re a beginner with less than one year of training. Go to a new routine after 6-weeks.

Hire a trainer or workout with an experienced lifter who can teach you how to do each of these lifts. I do not consider these “beginner” exercises and they are being prescribed with the assumption you are doing them with supervision or coaching.

Switch up the order of exercises each workout. You do not need to perform it like this each workout.

Rest no more than 90 seconds to 2 minutes between sets.

Use a controlled but explosive lifting speed. You should be able to do an isometric hold for at least one second at the top or bottom of each movement if necessary.

Perform light aerobic activity for at least 10 minutes before your workout. Light stretching, static or dynamic, is recommended too.

Compliment this workout with any of the muscle building meal plans you on this website.

Gauge Yourself

How do you know if you’re strong or not? I stole this one from a friend because I believe this is a pretty accurate gauge for you to determine whether your strength is fair, good or great. I like it because it’s relative to your bodyweight. In fact, I recommend you note your results before the program and record your final results at the end of the program.

Strength Bench Press Squat Deadlift

Fair >1.25 x BW >2 x BW >2x BW

Good >1.75 BW > 2.5 BW >2.5 BW

Great >2 BW >3 BW >3 BW

NOTE: These recommendation are for intermediate and advanced lifters so beginners do not fit into these standards. Consider a 200 pound man. He should be able to bench press 200 pounds, squat 600 pounds and deadlift 600 pounds to be considered great.

A little about Vince Del Monte and No Nonsense Muscle Building

There are dozens of Internet websites trying to sell some sort of training system to skinny guys who can’t build muscle. Dozens of websites with guys claiming to be ‘experts’ and ready to ‘show you the way.’
Funny thing is that most of them hide behind their computer screens and would never dare to show their physique because it’s downright embarrassing.

Hopefully you know that what I try to bring to you here at this site is the people and muscle building programs that are the real deal. Although I have never met Vince in person we have spoke many times. And the thing I know about Vince is that he lives what he teaches. Vince believes in and uses all the training ideas you see in his program.

And believe me with as much time and effort as I put into finding the right muscle building information to pass on to you that’s not always the case. In fact it is more the exception not the rule.

Vince has an Honors Degree in Kinesiology and has been a Personal Trainer for five years. He now shares this information with anybody who is serious about building muscle – especially skinny guys who can’t gain muscle weight. Just recently he has authored the brand new e-book “No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.” This is a 199 page manual that teaches skinny guys how to build muscle and gain weight quickly naturally and in less time.

Vince believes that the majority of skinny guys are mislead and misinformed with what it takes to build muscle. Naturally skinny guys need to play by a different set of rules and his mission is to empower and inform each client to reach their true genetic potential completely drug free.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at

http://www.VinceDelMonteFitness.com/