Beginners to weight training can make considerable gains in both mass and strength that more seasoned weightlifters cannot. These "newbie gains" are a result of your body adapting to the new lifestyle. Beginners should focus primarily on big compound lifts such as the squat, dead lift, bench press and standing military press, because these exercises work large areas of muscle simultaneously. There is little need for isolation work, like bicep curls, early on.
Starting Strength
Developed by Mark Rippetoe, the Starting Strength workout is an entry-level program into bodybuilding that involves two alternating workouts. Workout A is a squat, bench press, dead lift and dips while workout B includes squats, standing military presses, bent rows and chinups. You perform three workouts a week, alternating between A and B. For each lift, you perform a standard warmup stack and then three work sets of five repetitions, or reps.
5X5 Workout
The 5X5 workout has been around for many years and, according to Bodybuilding.com, was a favorite of Reg Park, an idol of Arnold Schwarzenegger. The 5X5 workout derives its name from the fact that it involves five work sets of five reps. There are variations of the 5X5, but the standard is three workouts a week, focusing on the big compound lifts, with at least a day's rest between each.
German Volume Training
German volume training, or GVT, was originally used for mass and strength conditioning by German athletes. It involves a 10X10 routine. That is, 10 sets of 10 reps. For this you need to use a weight that is 60 percent of your one-rep maximum, notes the Muscle and Strength website. Work out three times a week, not on consecutive days, and focus on the big compound lifts for maximum gains.
Diet
Vince Gironda, a bodybuilder trainer and trainer of film stars, says that bodybuilding is 85 to 90 percent nutrition. Therefore, it is imperative that you eat a protein-rich and calorie-dense diet of five to six small meals daily to see gains. Also increase your caloric intake by 500 to 1,000 calories per day to start gaining 1 to 2 lbs. per week.
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