Resistance training is very effective and efficient in building muscle mass, strength and size. Beginners should work out with weights at least three times a week. The American College of Sports Medicine recommends healthy adults do at least two sessions of resistance training a week with three sessions of 20 minutes of vigorous cardiovascular exercise. That might mean walking, jogging or biking for 20 minutes before lifting weights.
Exercise Opposing Muscle Groups
Divide your workouts into upper and lower body workouts to create symmetry and even muscle build. For example, work the chest and back on Mondays and Wednesdays and the legs and abs on Tuesdays and Thursdays. By doing so, you allow the muscle fibers to grow and build size and endurance over time. Remember to work opposing muscle groups to prevent creating muscles imbalances or injury. For example, work the biceps and triceps of the arm, or the quads and hamstrings of the legs.
Work Each Major Muscle Group
Start with three sets of eight to 12 reps of at least two types of exercises that work each muscle group. For example, on chest workout days, consider three sets of chest press followed by three sets of lat pull-downs. If you have been working out for at least six month, add a third exercise, chin pull ups. By working this way, you cover the opposing muscle groups and work all the larger muscles, called “primary movers,” and the smaller muscles, or “secondary movers.”
Therapeutic Stretching
Always stretch the muscles you worked at the end of the resistance training session. If you did legs, do static lunges, holding each side for 20 to 30 seconds without any bouncing. While some newbie bodybuilders might think stretching is not useful, they are mistaken. To grow muscles safely, it is important to lengthen them in therapeutic stretching. This will also help in recovery from more challenging workouts in the future.
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