Beginner Strength Training – Build Bigger Muscles Fast With The Strength And Size Full Body Workout

I will be real here. The beginner strength training workout is not the only routine I’ve trained with. And, this is not the workout I have started training with. Having said that however, this is the workout I currently do and I would recommend to anybody that is a beginner or intermediate, because it produces the fastest progress thus the fastest results. I will write more about what physical goals you need to surpass in order to advance past intermediate status.

Beginner, Intermediate Or Advanced?


This may shock some people who have been training for many years and have achieved a certain degree of success, but you just don’t get to be advanced only because you started training a certain number of years ago. If you have roughly achieved the strength goals that I will list below, you can consider yourself advanced. If not, you are either a beginner, or an intermediate trainee.

Beginner Strength Training Milestones

You can stay on the Strength and Size Full Body workout until you reach these numbers:

  • Barbell Squat – 15 reps with 200lbs/90kg.
  • One legged calf raise – 15 reps with a 30lbs/14kg dumbbell.
  • Military Press – 10 reps with 120lbs/55 kg or with 60lbs/27kg dumbbells
  • Pull-ups and Chin-ups – 10 reps with 25lbs/12kg
  • Dips (video)- 10 reps with 50lbs/24kg
  • Barbell Biceps Curls – 10 reps with 100lbs/45kg or with 50lbs/22kg dumbbells
  • Barbell Deadlift – 15 reps with 200lbs/90kg

Here is the good part though – if you are a beginner or an intermediate, I have good news for you. Following the Strength and Size Full Body program, you will achieve your goals. And fast!

The Schedule

You will be training 3 days per week – Monday-Wednesday-Friday, Tuesday-Thursday-Saturday, Saturday-Monday-Wednesday (I personally train on these days) – just pick one schedule according to how busy your life is and how tired you are each day. Ideally you should train on days you feel you have the most energy.

Save Additional Stress For Off Days

If you are on the eat stop eat diet, I highly recommend to do it on days you don’t train with weights. You should strive to make each workout as productive as possible in order to progress the fastest. The same goes if you are trying to lose a bit of fat with jumping rope or turbulence training style workouts.

Do these on off days. The Strength and Size program gives fast results but in order to do that it needs all your energy and your full commitment on each workout, each exercise, each set and each repetition.

Beginner Strength Training – Sets and Reps

  • Barbell Squat – 1 set – 8 to 20 reps. When you can do more than 20 reps, add 10-20lbs/5-10kg
  • One legged calf raise – 1 set – 8 to 20 reps. When you can do more than 20 reps, add a 5 10lb/5kg dumbbell. Next, choose the next heavier dumbbell, etc.
  • Military Press – 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight to the bar (the smallest possible increment) or go for the next heavier dumbbells.
  • Alternate the Military Press with Chin-ups or Pull-ups – again 2 sets, 8-14 reps. When you are able to do 12 reps on the second set, choose a heavier dumbbell to hold between your feet.
  • Dips – 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight
  • Alternate the dips with Barbell Curls or Dumbbell Curls – 2 sets of 8-14 reps. When you are able to do 12 reps on the second set, add more weight
  • Barbell Deadlift – 1 set 8 to 15 reps – when you can comfortably do 15 reps (each rep starts on the floor as if it was the first one) add more weight.

Note: you must choose a weight that you can do at least 8 reps for all designated sets. In other words, if on the first set you do 9 reps, but on the second – only 7, then the weight has been too big.

Here Is How the Workout Would Look Like

Barbell Squat – 8-20 reps
Calf raise – 8-20 reps
Dumbbell Shoulder Press or Military Press – 8-14 reps
Chin-ups or Pull-ups – 8-14 reps
Dumbbell Shoulder Press or Military Press – 8-12 reps
Chin ups or Pull-ups – 8-12 reps
Dips – 8-14 reps
Barbell Biceps Curls or Alternating Dumbbell Biceps Curls 8-14 reps
Dips – 8-12 reps
Barbell Biceps Curls or Alternating Dumbbell Biceps Curls 8-12 reps
Barbell Deadlift – 8-15 reps

The Fastest Way to Grow Muscle

To get bigger you have to get stronger. The gird or cross-section area of the muscle corresponds to its strength. That fastest way to get stronger is to progress on each workout. So if you train your shoulders for example with shoulder presses and train 3 times per week, this would give better results than if you just trained them (and progressed) once a week.

beginner

The ultimate goal here is to reach the strength training milestones as fast as possible. Why waste your time in the gym? Give the program a shot if your strength is below the stats listed here. This is the fastest way for beginners to reach decent strength and size levels.

What’s Next?

So once you roughly reach the strength training milestones in this workout, the question is where to go from there? It is now time to start rotating the rep ranges in your workouts every 4 to 8 weeks. So you will do 3-6 reps for a few weeks, then 7-12 reps for a few weeks, then 13-20 reps and then you will start over with 3-5 reps. In this way you will ahieve bothmuscular sie and muscular density and hardness.

One workout that strategically incorporates different rep ranges in this way is Visual Impact Muscle Building. The cool thing about the workout that is in addition to the variation of rep ranges (for muscular size and for muscular hardness and density), it also has a definition phase built in so that if you want to lose fat while preserving your muscle size for a few months, you can do that too.

Comments

  1. admin
  2. Yash
  3. admin
  4. chuck
  5. Yavor
  6. Brian
  7. Yavor
  8. Chris
  9. Yavor
  10. will
  11. Yavor
  12. Burt
  13. Yavor
  14. Jimmy Page
  15. blanca walls
  16. Yavor
  17. Jackson
  18. Yavor
  19. Kei
  20. Yavor
  21. jb
  22. Yavor
  23. Yavor
  24. Wai
  25. Yavor
  26. Devecque
  27. Yavor
  28. Devecque
  29. Yavor
  30. G
  31. Yavor
  32. G
  33. Yavor
  34. G
  35. willrob
  36. Yavor
  37. G
  38. Yavor
  39. G
  40. Yavor
  41. G
  42. Yavor
  43. G
  44. Yavor
  45. G
  46. Yavor
  47. willrob
  48. Yavor
  49. Thomas
  50. Yavor
  51. Thomas
  52. Yavor
  53. Thomas
  54. Yavor
  55. Thomas
  56. Yavor
  57. Thomas
  58. Yavor
  59. Thomas
  60. Yavor
  61. willrob
  62. Thomas
  63. Yavor
  64. willrob
  65. Thomas
  66. Yavor
  67. Thomas
  68. Yavor
  69. Thomas
  70. Berner
  71. Yavor
  72. Chris
  73. Yavor
  74. Chris Laumans
  75. Yavor
  76. Yavor
  77. Ilias
  78. Yavor
  79. Ilias
  80. Fred
  81. Yavor
  82. Fred
  83. Yavor
  84. Fred
  85. Yavor
  86. Fred
  87. Yavor
  88. Fred
  89. Fred
  90. al
  91. Yavor
  92. al
  93. al
  94. Yavor
  95. Will
  96. Yavor
  97. Will
  98. Fred
  99. Yavor
  100. Fred
  101. Yavor
  102. Yavor
  103. willrob
  104. Yavor
  105. Yavor
  106. Otis
  107. Yavor
  108. Yavor
  109. Jason
  110. Yavor
  111. josh ( in NEVADA USA)
  112. Yavor
  113. jeremy
  114. jeremy
  115. Yavor
  116. jeremy
  117. Yavor
  118. jeremy
  119. amir
  120. Yavor
  121. amir
  122. Yavor
  123. Berner
  124. Yavor
  125. amir
  126. Yavor
  127. amir
  128. Yavor
  129. amir
  130. amir
  131. Yavor
  132. Sean
  133. Yavor
  134. Sean
  135. Yavor
  136. Sean
  137. Yavor
  138. Sean
  139. Sean
  140. Yavor
  141. Mike
  142. Yavor
  143. Mike
  144. Yavor
  145. Mike
  146. Steven
  147. Yavor
  148. Steven
  149. Yavor
  150. Steven
  151. Yavor
  152. Steven
  153. Yavor
  154. Sean
  155. Yavor
  156. Steven
  157. Yavor
  158. Yavor
  159. Sam
  160. Yavor
  161. tony
  162. Eric
  163. Mike
  164. Yavor
  165. Air
  166. Yavor
  167. Alex
  168. Yavor
  169. Alex
  170. Yavor
  171. Alex
  172. Alex
  173. Yavor
  174. Alex
  175. Yavor
  176. Izzy
  177. Yavor
  178. Jamal
  179. Yavor
  180. Donny
  181. Paul
  182. Yavor
  183. Paul
  184. Yavor
  185. Will
  186. Yavor
  187. Raf
  188. Raf
  189. Yavor
  190. PZH
  191. Yavor
  192. Joe
  193. Yavor
  194. Joe
  195. Yavor
  196. Joe
  197. Joe
  198. Yavor
  199. Joe
  200. Joe
  201. Yavor
  202. Joe
  203. Michael Elam
  204. Michael Elam
  205. Rebecca
  206. Alex
  207. Yavor
  208. Alex
  209. justin
  210. Yavor
  211. Alex

Leave a Reply