When you begin a muscle-building routine, it’s important that you begin slowly to avoid injury, according to the American Council on Exercise. One recommended beginner program is to split muscle groups up into separate routines--one routine per day--so you can focus on proper form and safety for each group. Try doing each exercise two to three times. Complete 12 to 15 repetitions per set using light resistance. After several weeks begin to increase the weight load and drop your repetitions down to 10 to 12 per set.
Chest Routine
A perfect muscle building beginner routine for the chest should include low-impact exercises that do not require heavy weights. This will ensure that your muscles don’t give out under heavier than normal stress and lets them get used to moving through a normal range of motion with resistance. Recommended exercises are push-ups, the machine chest press and the dumbbell chest press. Using a machine chest press allows you to manage the weight easily should you become unable to push out any more reps.
Back Routine
The back routine should be done after the chest routine because it gives the chest muscles time to rest and rebuild. Back routines should follow the same basic pattern and you should concentrate on proper form and technique. Back exercises recommended for beginners include the seated cable row, the lat pull-down and, if possible, a machine-assisted pull-up. The machine-assisted pull-up allows you to add weight that helps lift you up during the pull phase of the movement significantly lessening the load.
Shoulder Routine
The shoulder routine should be done at least 48 hours after the chest routine because they require some of the same muscle groups. Working them too close together can hinder muscle gains. Shoulders are the most prone to injury so they should always be warmed up prior to any weight-bearing exercise routine, according to the American College of Sports Medicine. When you begin training shoulders, always use lighter than normal weights to warm up with. It’s also recommend to use dumbbells. Recommended exercises include the dumbbell shoulder press, the dumbbell front raise and the dumbbell side--or lateral--raise.
Legs and Abs Routine
To give your upper body time to recover, legs and abs should be done after the first three routines have been completed. For the legs, squats and lunges--without weights--are recommended. Always make sure to lower your body weight on the heels, versus the balls of your feet. This will protect the knee from injury. Beginning abdominal exercises should include an upper exercise and lower exercise. Try doing regular sit-ups and leg raises. This will build fundamental core strength and help stabilize your body when you advance to squatting and lunging with resistance.
Arms Routine
Arms should be done at the end of the program because most related exercises are simple to perform. For biceps, dumbbell curls and concentration curls are recommended. Both are low impact and can be done relatively easy. For triceps, cable push downs and dips are recommended. If you feel pain in your elbows, wrists or forearms while performing these exercises, adjust your form or consult a personal trainer for guidance. Rest two days after this routine and begin the entire program over again.
References
- "ACSM’s Resources for the Personal Trainer”; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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