When first getting into bodybuilding, people will often copy the workouts done by pro bodybuilders or do set after set of isolation exercises. In the quest to gain quality muscle, I feel there is a much more efficient way to build your bodybuilding foundation.
Below is a 4-day split, and a variation to its setup, that I feel anyone would benefit from, but especially beginner bodybuilders. Alternate each exercise after each set with a rest of 60-90 seconds in between.
Beginning Bodybuilding Articles:
The reasoning behind this program is simple; we are sticking to the main compound lifts. The main
goals are to increase
strength and muscle mass. The routine is separated into "heavy" and "light" days with Monday and Friday being "heavy" and Tuesday and Friday being "light."
This setup allows you to have more time between your heavy workouts, allowing for better recovery. Alternating between sets, not supersetting, but rather resting between alternating exercises allows each muscle to recover more between sets without wasting time.
The difference between setup #1 and #2 is both
deadlifts are done in the 4-6 rep range. Because both squats and deadlifts are such great mass builders, one would benefit from training heavy on both exercises.
Dextrose, dextrose, DEXTROSE! NO!!! I do not recommend dextrose to bodybuilders (except for some ectomorphs, aka hardgainers). The reasoning behind this is the large, rapid spike in insulin can lead to fat gain. As bodybuilders, we want to add muscle and lose fat. I do not think one should gain a large amount of fat for the sake of gaining muscle.
Instead, I recommend getting a solid food meal 60-90 minutes pre-workout, consisting of a low-glycemic
carb source such as oatmeal and whey protein.
- 1 Cup Oatmeal
- 1 Cup Skim Milk
- 1 Scoop Chocolate SciVation Whey
- 2 TBSP Smucker's Natural Peanut Butter
My Current Pre-workout Meal Is:
I mix all of this together in a bowl (the oatmeal is uncooked) then eat it. It tastes similar to those no-bake chocolate oatmeal cookies, obviously not as sweet though.
Next comes what I call "workout nutrition" aka pre/during/post-workout nutrition. Here, again, no dextrose and actually no
carbs. The carbs from your last meal with be enough to provide the needed muscle and blood glucose for your workout. Here we opt for
whey protein and free-form
I recommend 0.5 Scoops Whey per 75 pounds and 1 scoop of Xtend per 20 pounds bodyweight. In order to save money, you can only use Xtend during your workouts and none on off days.
My Workout Nutrition Is:
Finally we have post-workout nutrition. I recommend waiting 30 minutes after your workout and eating another solid food meal. Finish up whatever Xtend (if any) you have left over. If your main
goal is to add mass, this meal should contain
An Example Meal Would Be:
Wrapping Things Up
There you have it, a solid routine to get your started and a workout nutrition setup that will enhance recovery and growth. If you have any questions, email me using the e-mail address below.