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Building A Bodybuilding Foundation - Training Routine & Workout Nutrition.

Below is a four day split for people starting bodybuilding for the first time. This training routine also includes some examples of workout nutrition and supplementation. Try them out and see how they work! Good Luck.

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Training
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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:

dot Setup #1: dot

Monday

Tuesday

Thursday

Friday

      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.

Derek Derek
Enlarge Click Image To Enlarge.
Derek "Beast" Charlebois.

dot Setup #2: dot

Monday

Tuesday

Thursday

Friday

      The difference between setup #1 and #2 is both

squats

      and

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.

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Workout Nutrition
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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.

Derek Charlebois Derek Charlebois
Click Image To Enlarge.
Derek "Beast" Charlebois.

dot Pre-Workout: dot

      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.

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.

dot Workout Nutrition: dot

      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

BCAA

      .

There are a number of BCAA supplements on the market, but I use SciVation Xtend. For my whey protein I use SciVation Whey.

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.

WHEY/XTEND CALCULATOR
Bodymass
Results
Whey
Xtend

My Workout Nutrition Is:

Xtend also contains L-glutamine and citrulline-malate, both of which are beneficial to performance and recovery.

dot Post-Workout: dot

      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

protein

      ,

carbs

      , and

fat

      .

An Example Meal Would Be:

RELATED VIDEO


Jamie Eason's New Years Tips:
Post-Workout Nutrition!

Jamie Eason is here to help you reach your health and fitness goals. Check out this video as Jamie Eason teaches you the importance of post-workout nutrition!

Click The Play Button To Start The Video.
[ Jamie Eason's New Years Tips Main Page ]

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Wrapping Things Up
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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.