If you are a beginner in the league of body-building then you must be confused with the information available online regarding sets, reps, splits, breathing technique, and what not. This is a routine which is productive and beneficial for beginners. They need stimulation to form the base of muscle mass and strength. This routine focuses on strength gains in lifts like squat, bench press, and deadlifts. Everyday you will work on your whole body but you will actually focus on different lifts and try to follow this on Mondays, Wednesdays, and Fridays.
DAY 1: FOCUS ON SQUATS
Squat – Stand straight with your hands aside then sit in the air as if sitting on a chair. Sit parallel to the floor and get up back to the previous position. Repeat.
Inclined bench press – Lie down with your face facing the floor in an inclined bench with dumbbells in both your hands. Squeeze your shoulders to lift the weights till your chest and then relax.
Barbell row – Stand straight with hands on your side then bend forward while keeping your spine straight till the head. Lift the barbell till your waist and keep it back. Repeat the same.
Pull-ups – In this, there is a rod on which you have to grip well and pull yourself up against that. Finish your reps.
TIP: You can build muscles faster using barbell row. It is difficult for some people to balance between a heavy but a sloppy row and a light weighted strict row, do one set with a very heavy weight and work on improving form and reps. Now, do the next set with a light weight but better form which means more reps. Then slowly work on increasing the weight overtime.
DAY 2: FOCUS ON BENCH PRESS
Bench press – Lie down straight in a bench with dumbbells in both your hands and hands on your shoulder. Then slowly lift them straight above your face and bring them down. Complete your reps.
Pull-ups – In this, there is a rod on which you have to grip well and pull yourself up against that. Finish your reps. This time try a different variation.
Dumbbell row – Find a bench or a thigh high platform to lean while doing this exercise, place a dumbbell on the floor, and place your leg on that platform. Balance yourself by placing your left hand on that bench and bend over on your right side to pick up the dumbbell. Keep your back straight, lift the dumbbell using your back and shoulder muscles to your chest, and stay still while you lift. Keep it back. Complete the reps on one side and then go to the other side.
Leg press – Lie down on the machine and place your foot on the footplate ensuring that your heels are flat. Your knees should form ninety degrees and should be in a line with the foot. Use your abdominal muscles and push the platform. Extend your legs while exhaling, pause, and return to the previous position while inhaling.
DAY 3: FOCUS ON DEADLIFT
Deadlift – Stand straight, lift the barbell with weights on it. It should be a slow progression from the ground to above your head. Keep your elbows and knees slightly bent to avoid injury.
Military press – Set up the barbell in a rack at mid-chest height. Grab the bar with a distance slightly more than your shoulders. Sit in a quarter squat and lift the weight and immediately shift to a standing position. Take a deep breath, push it straight above your head, and exhale as your press. Don’t arch your back and lower it with control.
Pull-ups – In this, there is a rod on which you have to grip well and pull yourself up against that. Finish your reps. This time try a different variation.
Seated cable row – Sit straight, place your foot on the footpad, bend your knees a little bit and grab the handle with your hands. Exhale, pull the handle with your elbows bent, pause, and slowly inhale while extending your arms.
TIP: You can build muscles faster using deadlift. Using its variations has shown quite progression in people. Set the pin just below your knees which will help you lift more weight and strengthen your back.
HOW MANY AND HOW TO PROGRESS
Most people make reps and sets way too complicated. Your only goal is to increase your weight gradually with time and increase muscle stimulation in every session. The most convenient way is to do one heavy set and a lighter set for every exercise. Do one set of four to six reps then do eight to ten reps with a lighter weight. You have to do all these till you cannot do another full rep which is also known as the positive failure. Since, this is a complex routine do not do some difficult warm up that will tax you, do something simple to get yourself ready to lift weights.
SMALL PARTS OF THE BODY
This program is planned in a way so that it hits each and every small part of the body. Still you should consider doing small individual exercises at the end like one for biceps, one for triceps, and calves and do three sets of eight to ten reps.
EAT FOODS THAT ENHANCES MUSCLE-BUILDING
A good gain can only be made if you follow a strict gym routine with a perfect diet, without the proper food gain is difficult. If you want a faster progress then, eat in calorie surplus. Consume two grams of protein per pound of your body weight everyday. Approximately, you will gain four pounds every month and you should keep increasing your weights gradually.
STICK TO YOUR PLAN
There is a very popular opinion that you should keep changing your routine every week which is not at all true. You will have to change your routine only when your body settles with it. If you are a beginner and have no progress, still stick to it for about five to six months. If you workout right and eat properly, it is sure that you are going to improve your strength and gain muscle mass.
Here are some meals –
https://strengthtrainings.com/2020/12/20/after-workout-meals/
