Muscle Building for Beginner
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- Strength
- Beginner
- Program for increasing muscle mass dedicated to beginners.
- Six Weeks Mass Building
Basic exercises + cables exercises to increase pumping training. 2 training session to alternate three times a week (1 week: A-B-A ; 2 week: B-A-B) Use medium-heavy loads that allow to complete the series indicated with difficulty.
Monday | Basic exercises + cables exercises to increase pumping training. 2 training session to alternate three times a week (1 week: A-B-A ; 2 week: B-A-B) Use medium-heavy loads that allow to complete the series indicated with difficulty. | 60 Minutes
- SEATED BARBELL TWIST
- START POSITION Sit down holding yourself erect and grasp a barbell. Lean the barbell behind the neck and hold it parallel to the floor. MOVEMENT Twist the waist from side to side up to the maximum contraction of the muscle. GOAL The seated barbell twist involves all the abs both the central ones and the external oblique ones. BREATHING Breathe out moving towards one side and breathe in moving towards the opposite one. TIPS The exercise is used as warming-up to perform other more difficult abs exercises and for people not so trained, in order to strengthen the oblique abdominals. Twisting towards one side you should feel the contraction of the oblique abdominals on the opposite side. MISTAKES It’s not possible to make mistakes during the performance because of the easiness of the exercise and the position.
- Sets: 3 min
- Reps: 0min 0sec
- ROMAN BENCH CRUNCH
- START POSITION Sit on a roman bench securing the ankles to the bench and lower the chest up to the maximum tension of abs. MOVEMENT Flex your chest forward, hold the contraction of the abdominals for a moment and than bring the chest back to the starting position. GOAL The roman bench crunch or sit-up exercise focuses on the rectus abdominis and the external oblique abdominal. The position of the legs is such that it involves the top of the quadriceps (rectus femoris), especially when the abdominals are not trained. BREATHING Breathe out flexing your chest forward and breathe bringing the chest back to the starting position. TIPS The motion of the chest shouldn’t be extreme, but the range of motion should be such that the muscle contraction is steady both flexing down or lifting up. You can lean your hands on the abdominals, or on chest or cross them behind the head. The more the hands are up and more difficult the exercise is. Flexing forward you can twist lateral and train the oblique abdominals too. As many exercises for abdominals, this one involves the quadriceps (rectus femoris) too, especially when the abdominals are not trained. So after performing this exercise it’s normal to feel muscle soreness of the thighs. MISTAKES - Don’t flex backward the chest too much not to overload the lumbar region. - Don’t flex forward the chest too much in order to keep the abs contraction. - Flexing forward and backward slowly.
- Sets: 3
- Reps: 25
- SEATED FLAT BENCH LEG PULL IN
- START POSITION Sit down on the edge of the bench (narrow side), the hands are back and lean on the bench pushing the back upwards. The legs are stretched forwards. MOVEMENT Bend the legs bringing the knees towards the torso without moving the back. GOAL BREATHING Breathe in when the legs are stretched forwards, breathe out during the motion. TIPS The exercise is not easy, it’s common to feel pain in the back because it’s involved the ileopsoas muscle that originates from the back. It is not so fit for beginners and absolutely not fit for people who have back problems. MISTAKES Do not move the back during the motion.
- Sets: 3
- Reps: 1 min
- WIDE GRIP LAT PULLDOWN
- START POSITION Sit on a lat machine, grasp the wide bar with a pronated grip (the palms facing forwards). The distance between the hands should be wider than the distance between shoulders. MOVEMENT Pull the bar down until it touches the upper part of the chest. The elbows face outwards. Hold the contraction and after a moment bring the arms back to the starting position. GOAL This exercise focuses on latissimus dorsi muscle and involves also the rear deltoid and the central part of the traps as secondary muscles. The exercise involves additional muscle such as the forearms and the biceps. BREATHING Breathe out polling down the bar and breathe in bringing the arms back to the starting position. TIPS It’s very important the position of the hands for the performance of the exercise: wider the grip is, the more you strengthen the latissimus dorsi muscle. If the chest is perpendicular to the floor you strengthen more the external latissimus dorsi muscle, instead if the chest is slightly bent backwards you can strengthen more the central part of the lat and the traps. During the negative phase of the exercise you should extend the lat as much as possible when you bring back the arms to the starting position. MISTAKES - Do not swing the back, but keep the back still during the performance of the exercise. - You should perform the contraction with the lats without balancing with the arms and the biceps. - You should bring the bar back slowly to take advantage of the negative phase of the exercise.
- Sets: 3
- Reps: 1min
- SEATED CABLE ROWS
- START POSITION Sit on the machine, grasp the handle, the feet are leant on the platfforms and they are slightly bent, the back is straight. MOVEMENT Start with the arms extended forwards, bring the handle towards the navel holding lowered shoulders and elbows as wide as the grip width. The back should be held fixed even if you can slightly swing forwards during the starting phase.Approach the scapulas together during the pull so you involve more the central part of the back. The return phase is slow and controlled. GOAL The exercis is fit for both the strength and the mass, it involves the whold muscles of the upper back both the side and the central part (traps). BREATHING Breathe in when the arms are extended forwards, breathe out during the pull. End to breathe out when the handle reaches the navel. TIPS The exercise is easy and fit for beginners and trained people. MISTAKES It is difficult to make mistakes as with all machine that guide the motion. Pay attention not to swing too much the back in order not to load the lumbar area.
- Sets: 3
- Reps: 1 min
- SHOULDER PRESS
- START POSITION Sit on the machine and grasp the handles, the arm and the forearm form a 90° angle. MOVEMENT Stretch the arms upwards and bring them back. GOAL It is an essential exercise for the deltoids and it is fit for developing the mass and the strength of the muscle. BREATHING Breathe in when the arms are lowered, breathe out when they are completelylifted. TIPS On the machine the most stressing moment for the joint is the starting moment (takeoff), it is recommend setting the seat so that the handles height is slightly higher than the shoulders one. Some Shoulder Press machines have a parallel grip, itis recommended to people who have joint problems. MISTAKES It’s impossible to make mistakes because you sitdown on a machine. Avoid arching the back during the pushing phase.
- Sets: 3
- Reps: 1 min
- ONE ARM CABLE SIDE LATERALS RAISE
- START POSITION Stand up with cables on a side, grasp the handle with the opposite hand. The grip is neutral with the thumb facing forwards and the legs are slightly bent. Hold yourself erect. MOVEMENT Lift the arm up until it reaches the shoulders. Hold the contraction for a moment and then bring the arm back to the starting position. GOAL The one-arm cable side lateral raise exercise is useful to isolate the lateral deltoids using the steady resistance of the cables. The exercise involves both the anterior deltoid and the rear one as secondary muscles. Also the traps is involved at the end of the lifting up. BREATHING Breathe in lowering the hand along the side and breathe out lifting the cable up towards the shoulders. TIPS Using the steady resistance of the cable machine this exercise is great to develop the shape of the deltoid. If you move the cable behind the back the exercise focuses more on the rear deltoid. Furthermore if you lift the cables up over the shoulders, the exercise involves more the traps. MISTAKES - Hold yourself erect throughout the exercise and don’t flex the back. - Do not help yourself with the press of the legs to start the movement. The body should be stationary.
- Sets: 3
- Reps: 1 min
- CABLE SHRUGS
- START POSITION Stand up in front of the low pulley, grasp the cable bar with palms facing your body, with arm stretched downwards. MOVEMENT Without bending the arms, circling with an up-down motion, lifting up the shoulders, lowering them, approach the scapula and stop the motion for a moment. GOAL Involves the central part of traps, standard exercise for mass building that involves the neck. BREATHING Breathe in during the circling, breathe out when the shoulders are back and low. TIPS Control the torso with contracted abs, it isn’t fit fir beginners because of medium-heavy loads, traps can handle heavy loads. Do not perform the exercise if you have cevical pain. MISTAKES The motion on cables is guided so it’s impossibile to make mistakes, control the torso.
- Sets: 3
- Reps: 1 min
- BARBELL PREACHER CURL
- START POSITION Sit on the bench and set the height of the elbows pods, grasp the barbell with a shoulders width grip, it’s better to use the EZ bar (it stresses less the joint of the elbow). MOVEMENT Bend the arms bringing the barbell towards the shoulders (it mustn’t touch the shoulders), control the return phase, the arm is slightly bent. GOAL The exercise is fit for both the mass and the definition of the muscle. BREATHING Breathe in when the arms are stretched, breathe out during the flexion. TIPS It’s better to use the EZ bar than the barbell in order not to stress the joint of the elbow. You can grab the EZ bar in two ways: using the wide grip you works on the outer part of the muscle (recommended for the beginners), the narrow grip works on the inner part of the muscle (the short head of the bicep). MISTAKES It’s difficult to make mistakesbecause you are bot sat and lent; avoid following the motion with the body, you should be sat throughout the exercise; control the return phase not to overextendthe joint of the elbow, if you lean the elbows on the pad you can limit the full stretching of the arm.
- Sets: 3
- Reps: 1 min
- STANDING ONE ARM CABLE CURL
- START POSITION Stand up in front of the machine grab the handle, you can hold yourself with the free hand to the pillar of cable machine. MOVEMENT Bend the arm bringing the handle towards the shoulder, stretch the arm during the return phase. GOAL Exercise for the isolation of the muscle, used for the muscle definition. BREATHING Breathe in when the arms are stretched, breathe out during the flexion. TIPS Contract the abs and the glutes in order to stabilize the pelvis, do not rotate during the flexion. MISTAKES It’s impossible to make mistakes, if you hold yourself to the pillar you avoid rotating the torso.
- Sets: 2
- Reps: 1 min
- LYING LEG CURL
- START POSITION Lie down face down (prone position) on the machine, theknees are outside of the pad and the e the rollers are set behind the wrists with hammer flexed feet. MOVEMENT Bend the legs until the rollers touch the thighs, without lifting up the pelvis (the bottom) during the bending. GOAL Involves the biceps femoris, the exercise is used to develop completely the muscle from mass to strength. BREATHING Breathe in when the legs are stretched, breathe out during the motion. TIPS MISTAKES You work with a machine, so the motion is guided and it is almost impossible to make mistakes; pay attention only not to lift up the pelvis during the motion.
- Sets: 3
- Reps: 12
- HYPEREXTENSIONS
- START POSITION Place on the hyperextension equipment, the feet are fastened under the rollers, the pelvis is leant on the pads, bring the torso forwards. MOVEMENT Start with the forwards bent torso, the hands are behind the nape with wide open elbows or with hands leant on the shoulders; lift up aligning the shoulders with the heels. The head is aligned with the backbone and look forwards throughout the performance. Perform the exercise slowly and in a controlled way both duringthe outward phase, to avoid extending too much, and during the return phase. GOAL The exercise strengthens the lower part of the backbone that is called lumbar squareor lumbar area. BREATHING Breathe in when the torso is forward and breathe out while you lift up. If you breathe in this way you involve also the abs that protect the back. TIPS Performed the exercise controlling it to the full, pay attention to end the motion with the alignment between the heels and the shoulders. The exercise is not recommended to people that have back problems in the lumbar area (in this case it’s better to perform the exercise on the ground). MISTAKES Avoid extending the back too much when you lift up, do not lift up leaping.
- Sets: 3
- Reps: 15
Wednesday | Basic exercises + cables exercises to increase pumping training. 2 training session to alternate three times a week (1 week: A-B-A ; 2 week: B-A-B) Use medium-heavy loads that allow to complete the series indicated with difficulty. | 60 Minutes
- DUMBBELL SIDE BEND
- START POSITION Stand up (erect position), the feet are as wide as the shoulders width, the legs are slightly bent, grasp 2 dumbbells one in each hand holding them on the sides with palms facing the body, the back is straight and the shoulders wide open. MOVEMENT Bend the torso towards the right sid, turn back to the erect position, bend the torso towards the left side. The pelvis doesn’t move. The dumbbells climb slightly forwards (the reference is the side outer part of the knee). Stop the motion when the dumbbell is above the knee, do not drop more. GOAL The exercise involves the side muscles of the torso (the oblique muscle and the transversus abdominis). BREATHING Breathe in when the torso is in the erect position, breathe out during the flexion. TIPS The exercise is easy and fit for everyone. To avoid mistakes you shouldn’t drop alongside the hips but slightly forwards and the reference point is the side part of the knee.The performance is harder than the barbell side bend exercise. If you want you can perform the exercise using only a dumbbell, in this case the exercise is an asymmetrical one and you should to drop towards the opposite side of the load. MISTAKES Do not move the pelvis or the knees to balance out the motion. Do not arch the back backwards during the flexion, it’s the most common mistake above all among beginners and it’s easier to make it than in the performance using the barbell. The shoulders are wide open throughout the performance.
- Sets: 3
- Reps: 40
- CRUNCH LEGS ON FLAT BENCH
- START POSITION Lie down on you back (supine), the legs (heels) are lent on the flat bench, the feet are as wide as the pelvis and the hands are behind the nape. The angle between the thigh and legs and between the thigh and the torso measures 90°. MOVEMENT Lift the shoulders up from the ground holding the hands behind the nape, the elbows wide open and the lower part of the back (the lumbar area) on the ground. GOAL The exercise involves the rectus abdominis and in particular the upper part. BREATHING Breathe in when the back is flat on the ground, breathe out during the motion. TIPS This is an easy and essential exercise, it is fit for everyone. In order to involve the entire muscle, it would be better to press the abdomen back during the motion: it increases the range of the motion holding the lumbar area on the ground. This variation removes all possibilities to involve the back, so it’s better for people who have backbone problems. MISTAKES Hold the elbows wide open in order not to load the neck (the abs should move and not the cervical area).
- Sets: 3
- Reps: 25
- SIDE BEND ON HYPEREXTENSION
- START POSITION Asymmetrical exercise, place your hip on the hyperextension machine, the feet are fastened under the rollers, the hands are behind the nape and the hip slightly out or on the edge of the pad. Imagine a straight axis among the shoulder, the hip and theankle in order to be in the right position. MOVEMENT Bend the torsothinking to bring the elbow towards the hip and then turn back to the starting position. GOAL The exercise involves the side muscles of the torso (transversus abdominis and oblique abs). BREATHING Breathe in when the torso is aligned with the ankles (starting position), breathe out during the motion. TIPS The exercise isn’t fit to beginners for this reason, it’s better the variation performed on the ground. MISTAKES It’s very important not to rotate the shoulders both backwards and forwards during the motion, do not bring the torso downwards (towards the opposite side of the involved one) during the return phase.
- Sets: 3
- Reps: 25
- PECTORAL MACHINE
- START POSITION Sit on the pectoral machine, leaning the back close to the pad, and grasp the handles. The elbows should be as high as the pectorals. MOVEMENT Close the arms until the pads touch each other in front of you. Hold the contraction for a moment and then bring the arms back to the starting position, opening the arms. You should open the arms so that the arms are aligned to the chest forming a 180 degree angle. GOAL The pectoral machine exercise is great to focus on the internal pectoral, both for the internal part (closing phase) and the external one (opening and stretching phase). BREATHING Breathe in when the arm are open and breathe out when the arms are closed. TIPS If you change the height of the seat, you can strengthen different part of the pectorals: if the seat is low the exercise focuses on the top part of the chest and involves the anterior deltoids too, instead if the seat is higher the exercise focused on the lower part of the chest. MISTAKES Do not open the arms too much when you bring the arms back to the starting position. You can strain or damage the muscle of deltoid and the pectoralis major.
- Sets: 3
- Reps: 12
- DUMBBELL BENCH PRESS
- START POSITION Lie down flat on your back(supine) on the bench leaning the feet on the ground or lifting the legs up in order to protect the back, grasp the dumbbells up with upwards extended arms and the palms facing towards the feet. MOVEMENT Start extending the arms upwards, then bend the elbows bringing down the dumbbells towards the shoulders, the inner disc should touch the outer part the shoulder, stop the motion for a moment and then extend the arms upwards again. GOAL The exercise is fit for developing the volume and the mass of the chest, it involves more the inner part (breastbone) of the muscle. BREATHING Breathe in while you lower the dumbbells, breathe out while you push up. TIPS The abs are contracted and the legs are lifted up in order to control the back. The load should be suited to your abilities. MISTAKES The most common mistake is the widening of the arm when you lower them, follow the vertical axis of the shoulder, the dumbbell (the hand) should be held within the elbow. The widening of the arm, when you lower it, makes harder the control of the dumbbell in particular with heavy loads.
- Sets: 3
- Reps: 12
- CABLE CROSSOVER
- START POSITION Stand up (erect position) between cable machines, grasp the upward handles and go one step further.You can place the feet parallel and as wide as the pelvis width or one forward. The arms are slightly bent. MOVEMENT The handles should be brought forwards and downwards close together, bring them slowly until they are at the shoulders height again. GOAL The exercise is fit for the definition of the chest, it involves the outer and low inner part of the muscle. BREATHING Breathe in when the handles/arms are wide, breathe out during the closing phase, and hold the breath for a moment during the return phase. TIPS The machine guides the motion and allows to use medium heavy loads. Highlight, it needs a step out of the machines and a load suited to your abilities. Keep the position contracting the abs. MISTAKES Do not go beyond the machines too much it can entail an excessive control during the return phase and it’s possible that the load pushes the hands/handles beyond the shoulder so that you arch the back and you can hurt yourself.
- Sets: 3
- Reps: 12
- CABLE TRICEPS PUSHDOWN
- START POSITION Stand up (erect position) in front of the cable machine, the legs are as wide as the pelvis width, the torso is straight, grasp the triangle-shaped with the elbows close to the hips. MOVEMENT Push the arms down stretching them and holding the wrist aligned with the forearm and then bend the forearm completely towards the arm. GOAL The exercise is fit for the isolation of the triceps and it is involved to the full. BREATHING Breathe in when the arms are bent, breathe out when the arms are pushed down. TIPS The exercise is easy and fit for everyone, contract the abs to stabilize the torso. It’s better to use the triangle-shaped bar than the straight one, it stresses less the elbow. MISTAKES Hold the elbows close to the hips, do not bend the wrist and in particular during the stretching; the torso is straight and slightly forwards without overdoing.
- Sets: 3
- Reps: 12
- ONE ARM LYING DUMBBELL TRICEP EXTENSION
- START POSITION Asymmetrical exercise; lie down flat on your back (supine) on the flat bench, one arm is stretched upwards, the hand grasps the dumbbell with the palm facing inwards, the elbow is aligned with the vertical axis of the shoulder, the free hand supports the elbow of the working arm. MOVEMENT Bend the arm until the dumbbell reaches the ear and then stretch the arm upwards. GOAL The exercise is fit for the isolation because you work on one arm at time and involve the whole triceps. BREATHING Breathe in during the flexion, breathe out during the stretching (muscle contraction). TIPS You can lean the feet, bending the legs, on the bench itself or on a step (dumbbells rack) in order to avoid arching the back, above all using heavy loads. MISTAKES Hold the elbow aligned with the vertical axis of the shoulder throughout the exercise, the supporting hand should help the stretching and the right and linear motion.
- Sets: 3
- Reps: 10
- HORIZONTAL LEG PRESS
- START POSITION Sit on the leg press machine with the back leant to the pad and the feet put on the platform, wide as the shoulder width. The legs are completely stretched and parallel to the floor. MOVEMENT Bend slowly the legs as low as possible and the quadriceps should touch lightly the chest. Press the platform till the starting position. Hold the contraction and after a moment bend the legs again. GOAL The horizontal leg press machine focuses on the whole quadriceps, and involves the internal vastus medial, the external one and the rectus femoris. The exercise involves also the glutes and the back part of the thighs (hamstrings). BREATHING Breathe in bending the knees and Breathe out stretching the legs. TIPS The horizontal leg press exercise is a lot alike to the leg press 45° exercise, but easier both for the strength and because the head isn’t bent downwards (the bent head can cause some troubles). According to the position of the feet, the exercise focuses on different parts of the body. If you put the foot on the upper part of the platform you can involve the glutes and hamstrings, instead if you put the the feet on the lowest part of the platform you can isolate more the quadriceps. Also the position of the toes can change the part on which the exercise focuses: if the toes are inwards you can strengthen more the external quadriceps (vastus lateralis), instead if the toes are outwards you can strengthen more the internal quadriceps (vastus medialis). MISTAKES - Do not stretch completely the legs to avoid injuries to the knees joint and to keep the muscular contraction. - Bend slowly the knees bringing the leg back to the starting position, checking and taking advantage of the negative phase.
- Sets: 3
- Reps: 8
- LEG EXTENSION
- START POSITION Sit on the leg extension machine with the back leant to the pad, the ankles fastened to the provided supports and the knees flat under the pad. MOVEMENT Extend the legs upwards until the knees are completely stretched. Hold the contraction and after a moment bring the legs back to the starting position. GOAL The leg extension exercise is an isolation exercise of the quadriceps, it focuses on the whole muscle: the rectus femoris, the vastus medialis and the vastus lateralis. BREATHING Breathe in bending the knees and breathe out stretching the legs. TIPS The leg extension exercise focuses on the whole quadriceps but if you change the foot position you can strengthen more a particular part of the muscle: - If the toes are outwards you can strengthen more the vastus medialis, that means the internal part of the quadriceps. - If the toes are inwards you can strengthen more the vastus lateralis, that means the external part of the thigh. - If the toes are upwards you can strengthen the whole quadriceps. MISTAKES Do not stretch too much the knees at the end of the exercise to avoid injuries to the tendons and knees joint.
- Sets: 3
- Reps: 10
- DUMBBELL LUNGES
- START POSITION Stand up, the feet are as wide as pelvis width, hold the head up and look forwards, grasp the dumbbells one in each hand with palms facing inwards, the arms are parallel to the torso. MOVEMENT Step forward slightly longer than a normal one; bend both legs forming a 90° angle between the leg and the thigh, both with the forward and backward leg. The forward leg pushes upwards and backwards in order to bring back the feet parallel again. Outward motion: firstly lean the heel and then the sole; return motion: firstly lift up the tiptoe and then the heel. GOAL The exercise involves the glutes and the quads for the forward leg and the hamstring for the backward one. It is usually performed for developing the mass or for the definition of the muscle. BREATHING Breathe in during the outward motion, breathe out during the return motion. TIPS Firstly learn how to move without loads and then employ the dumbbells, the employ of the dumbbells is less hard for the backbone than the use of the barbell, it is recommended for people who have back problems because the exercise force to work with the shoulders (the scapulas touch together), improving the posture. Look up and forward, if you glance down you shift the barycenter forwards. Hold the feet parallel during the motion. MISTAKES The most common mistake, you have to avoid, is to follow the motion without bending the backward leg and to allow the knee goes further the tiptoe of the forward leg. The knee of the forward leg should remain aligned with the vertical axis of the ankle. Align the forward foot with the backward one during the motion, this reduces the support, increases the possibility of losing your balanceand so of falling down.
- Sets: 3
- Reps: 10
- SEATED CALF RAISE MACHINE
- START POSITION Sit on the calf machine, place your toes on the platform and bring your heels down as low as possible. The lever pad should be placed on the lower thighs (close to the knees). MOVEMENT Push your heels up as high as possible and hold contraction and after a moment bring them back slowly to the starting position. GOAL The seated calf raise machine is an isolation exercise and it focuses on the whole muscle of the calf, both the internal medial head and the external lateral one. BREATHING Breathe out contracting the muscle and breathe in bringing the muscle back to the starting position. TIPS According to the position of the feet, you can strengthen a different part of the muscle: - If the feet are parallel you can strengthen the calf uniformly. - If the feet are divergent (the toes pointing outward) you can strengthen the internal part of the calf (medial head). - If the feet are convergent (the toes pointing invar) you can strengthen the external part of the calf (lateral head). MISTAKES The frame of the machine and the seated position don’t allow to make serious mistakes during the performance.
- Sets: 3
- Reps: 20
