The most effective 11 bodybuilding workouts for the beginner (Recommended)

The Most effective 11 bodybuilding workouts for the beginner (Recommended)

Food4gym gives you bodybuilding workout schedule for beginners according to recent scientific studies and professional bodybuilding coaches.

modern scientific studies have shown that the player can beginner bodybuilding naturally without hormones from 9 to 11.5 kilos of net muscles.

This amount cannot be acquired by the advanced player, where the advanced player acquires if he continues three years of training can gain from 1 to 2 kilos only in the fourth year of net muscles.

The beginner has a high ability to gain muscle and to heal, if he does exercise strongly.

If you it was your first time to go to GYM, you may have heard the word (General or Full body workout), a common system in most gym halls is used for beginners and who came back after a longtime a way of GYM.

The general system or full body workout is the exercise of all the muscles in your body in one day, but what is tired of this system that without rules and it varies from person to another ,which makes the system may be harmful to you than being useful.

So, What is the answers?

• The answer here is to follow a modern training program that proved its effectiveness and efficiency with many players because it has rules and a system similar to the general but in an orderly and suitable for the beginners

Before we start, we’d like to give you some notes tips to make this workout counts

• Exercise three times a week on exercise day and rest days
• warm up 10 minutes before exercise
• A proper diet for your goal
• Taking into account the correct performance of each exercise
• Rest from a minute and a half to two minutes

Lets get into the schedule for beginner now

1- Crunches exercise

The crunch is a popular core workout that targets the rectus abdominis, also known as the "six-pack," as well as the obliques. Due to its simplicity as well as the powerful burn and mind-muscle connection it provides, it has become the focal point of many ab-focused workouts. It can be done for time or reps as part of any workout that focuses on the abs.

Advantages

• The abdominal muscles are strengthened as a result of this exercise.
• It can be done with or without anchoring the feet.
• Can be done by people of all fitness levels.

3 sets of repetitions from 12 to 15 repetitions

2- Barbell Bench Press Exercise

The bench press is a complex exercise that develops chest and triceps strength and muscle. The bench press is frequently the first exercise that comes to mind when people think of listing.

Advantages

• The lower body is built and strengthened as a result of this exercise.
• Hits the shoulders as well, especially the front heads.
• To accomplish reps, the core must be activated.

Two sets of repetitions from 8 to 12 repetitions

3- Dumbbell Flyes Exercise

The dumbbell chest fly is a popular exercise that strengthens the pectoral muscles in the chest. It tries to isolate the chest muscles by stretching and tightening them while keeping the shoulders out of it. In contrast to a press, where the elbows bend and flex, flyes should maintain a steady elbow angle. It's been compared to "hugging a tree" in some cases.

Dumbbell flyes are commonly done as part of a chest or upper-body workout for moderate to high reps, such as 8-12 reps per set or more.

Advantages

• Presses work the chest muscles in a different way than squats.
• On chest day, great auxiliary mobility is possible, and even with very small weight, effective chest training is possible.

Two sets of repetitions from 8 to 12 repetitions

4- Wide-Grip Lat Pulldown Exercise

The lat pull-down is a popular cable-based workout seen in gyms all over the world. This back builder is simple to master and extremely effective in increasing back size and strength. 

Moderate to high reps, such as 8-12 reps each set, are commonly used in training. Wear wrist restraints if your grip strength is a problem.

Benefits

• The latissimus dorsi muscles are targeted.
• Cables keep the muscles in a continual state of tension.
• Variations in grip breadth, style, or torso angle are simple to add for variety.

Two sets of repetitions from 8 to 12 repetitions

5- Seated Cable Rows Exercise

Using a cable stack, the cable seated row is a popular exercise for training the muscles of the upper back, such as the lats (latissimus dorsi), traps, rhomboids, and rear deltoids.

Seated Cable Exercise also has a minor effect on the biceps. The cable row can be used in a variety of rep ranges, but it's most commonly used in muscle-building exercises or as a strength-training accessory action.

Benefits

• Equipment found in commercial gyms that maintains constant tension throughout the movement, including at peak contraction
• It's simple to interchange weights for dropsets or use lifting straps to raise greater weights.
• To target different regions of the back, you can use a variety of handles and grip widths.

Two sets of repetitions from 8 to 12 repetitions

6- Dumbbell Shoulder Press Exercise

The sitting dumbbell shoulder press is a popular workout for increasing shoulder muscle and strength. This exercise also puts a lot of strain on the triceps. For this press variation, many lifters find dumbbells to be more comfortable and shoulder-friendly than a barbell.

On an upper-body or shoulder day, this can be the primary pressing activity, or it can be a beneficial auxiliary movement later in the session.

Benefits:

• Increases the strength and muscle mass of the shoulders.
• Allows natural wrist and arm rotation, which is not possible with a barbell press.
• Low and high reps are both effective.

3 sets of repetitions from 8 to 12 repetitions

7- Barbell Curl exercise

The barbell curl is an arm workout that is also one of the most well-known in the world of fitness and bodybuilding. It aids in the development of sleeve-popping biceps and enables for more weight to be loaded than many other curl variations. 

It's commonly done in moderate to high rep ranges, such as 8-12 reps each set, as part of an arm-focused workout.

Benefits

• Biceps strength and size are increased.
• Allows for an intense peak contraction at the middle, which also helps with forearm and grip strength.
• Allows for more weight to be loaded than other curl versions.

3 sets of repetitions from 8 to 12 repetitions

8- Triceps Pushdown exercise

The cable V-bar push-down is a popular triceps workout in the gym. It makes use of an angled bar, which makes it easier to move greater weights than a straight bar or rope. It's commonly done as part of an upper-body or arm-focused workout for moderate to high reps, such as 8-12 reps or more each set.

Benefits

• Triceps activation and pump are high, especially in the lateral head.
•  The angled grip may engage the triceps more than a straight bar.
• Allows you to move more weight than you could with a rope push-down.

3 sets of repetitions from 8 to 12 repetitions

9- Barbell Full Squat exercise

The barbell back squat is a popular complex movement that focuses on strengthening the lower body and overall strength. It's a great way to start a leg day, and it's a great way to round up a lower-body workout.

The squat is a competitive lift in powerlifting, as well as a traditional test of lower-body strength. The emphasis is on the posterior chain when the barbell is racked on the traps or upper back, but the entire body is worked.

Back squats can be done in a variety of ways, from hard singles to sets of 20 reps or more.

Benefits

• Quads, glutes, and hamstrings gain growth and strength.
• Maintaining torso alignment necessitates back and core strength.
• Can be used to promote cardiovascular health and conditioning.
• Many consider it to be "the king of workouts."

Two sets of repetitions from 8 to 12 repetitions

10- Lying Leg Curls exercise

The laying leg curl is a common machine-based leg workout that targets the hamstrings in particular. The lying leg curl is similar to the seated leg curl, but the open hip angle allows for additional glute and calf activation. As part of a leg pre-exhaust or as a muscle-building activity for lower-body training.

The laying leg curl is commonly performed for moderate to high reps, such as 8-12 reps per set or more.

Benefits

• The hamstrings grow in size and strength.
• Works the glutes and calves as well.
• For a stronger squat and deadlift, great auxiliary movement is essential.
• Many lifters claim that this movement "feels" better than seated leg curls.

3 sets of repetitions from 12 to 15 repetitions

11- Standing Calf Raises exercise

The standing calf raise is a popular exercise for targeting the lower leg's calf muscles, particularly the gastrocnemius muscles. When performed without weights, it is frequently done for a large number of reps or for a set amount of time.

Benefits

• Calf muscles are stretched and targeted to increase size and strength.
• To boost intensity, change the tempo or add pauses.
• It's possible to do two legs at once, one leg at a time, or alternate legs.
• It is possible to conduct it anywhere, at any time.

3 sets of repetitions from 12 to 15 repetitions

Notes:

Do these workouts three times a week, one day of training and one day of rest

Consider weight loss and warm up 10 minutes before exercise

Follow an appropriate diet for your goal

Pay attention to the correct performance of each exercise

Rest from a minute and a half to two minutes

What intensity should a beginner exercise?

Intensity is the degree of difficulty or strength required to perform the exercise. In bodybuilding exercises, we determine the intensity here by determining the appropriate weight for the trainee.

For example, we said that you will train this exercise with 70% intensity.

How will we know what weight is equal to 70%?

There is a test called 1RM, which means the maximum weight a trainee can carry and perform one correct repetition

For example, the RM1 of you in the bench press exercise is 100 kilos, so if we want to make the intensity 70%, it will become 70 kilos

It can be calculated by the following equation (RM1 / 100 X the required intensity)

You can continue this exercise for 3 months with interest in the principle of periodic increase in training loads and also attention to the diet and calculating the calorie rate. 

Also, in order for your training program to be effective, you must pay attention to constantly increasing the training load, and this does not mean only increasing your weight, but perhaps increasing the equipment.

And here we reach the end of our topic don’t forget to use the comment box, down there, to express all of your opinions