jmaxfitness's video: The Ultimate Newbie Guide to Building Muscle

Learn how to gain muscle here: http://www.jmaxfitness.com/ Everyone wishes that they were a newbie again. After all, it's the best gains you'll ever have in your life. It's like a shot of heroine. Nothing will ever be good as that first shot, and you'll get addicted to trying, again and again. Luckily for you, building muscle is much healthier than shooting up heroine. I remember when I first started training seriously. I ate to build muscle, and I trained hard in the gym. Over the course of 3 months, I added 70lbs to my bench press, 80lbs onto my squat, and 100lbs onto my deadlift, and I gained 27lbs of muscle. I went front skinny fat to jacked in a matter of 90 days. It was insane. Today I'm going to share with you exactly what you need to do if you're new to training and want to build muscle, and it only involves four things. Use a Simple Full Body Workout If you're a newbie, you don't need to be following Arnold Schwarzenegger's 6-Day Split routine. Instead, you need to train 3 times per week, using a full body workout consisting of compound movements. Each major compound movement needs to be present in the workout. I recommend choosing one of each exercise: Horizontal Press Pushup Dumbbell Bench Press Barbell Bench Press Horizontal Pull Seated Row Single Arm Dumbbell Row Chest Supported Row Knee Dominant Lunge Front Squat Back Squat Bulgarian Split Squat Hip Dominant Deadlift/Rack Pull Romanian Deadlift Single Leg Deadlift Hip Thrust Horizontal Push Dumbbell Military Press Barbell Military Press Horizontal Pull Pullup/Chinup Lat Pulldown Choose one exercise from each category and you've built a full body workout. As for sets and reps, use the following for every exercise: Day 1: 3 sets of 12 reps Day 2: 3 sets of 10 reps Day 3: 4 sets of 8 reps End Your Workouts With Isolation Work (For Practice) I used to totally be against isolation work for beginners, but then it hit me: if your goal is to build muscle, then you need to know how to feel a muscle working, and learn how to contract that muscle as hard as you can. How do you teach this? Isolation work. Day 1 Dumbbell Lateral Raises Biceps curls Triceps press downs Day 2 Chest supported reverse flyes Dumbbell Chest Flyes Plank (2 sets of 60-second holds) Day 3 Calf raises Hamstring curls Side-plank (3 sets of 30-second holds on each side) Do 2 sets of 8-12 reps on each exercise. The goal is to contract the working muscle as hard as possible. You want to try to get it to cramp (you probably won't cramp, but you want to try as hard as possible). OVERLOAD! Every workout, your goal is to get stronger. This is how you progress. Exercises should never feel easy. If it feels easy, you're not gaining. Each workout, you need to do one of the following on every exercise: -Use 5lbs more than last time, or -Do 1 more rep than last time, or -Do the same weight for the same number of reps as last time Your goal each and every workout is to beat or tie last workout's results. So if last time, you bench pressed 100lbs for 3 sets of 10 reps (30 total reps), then this time, you need to do one of the following: -105lbs for 3 sets of 10 reps -100lbs for 3 sets of 11 reps -100lbs for 3 sets of 10 reps (if this feels easy, then next time you need to either add 5lbs or add 1 rep). Eat Enough Calories and Protein When you're a newbie, it seems like everything you eat goes towards building muscle. It's amazing. This means you can get away with eating copious amounts of food, and you'll build muscle fast. I recommend eating bodyweight x 18 in Calories, so if you're 150lbs, you'll need to eat 150 x 18 = 2700 Calories per day in order to build muscle. For protein, you want to get a minimum of 1g/lb, so if you're 150lbs, you need at least 150g of protein per day. There is no negotiation here. At first, it'll seem like a lot. Get over it and just eat it. Use the advice above, and you can harness your newbie gains and build an incredible body.