In order to get to any destination, you need to know where you are and where you are going. If you hope to increase muscle size, you can’t just start haphazardly throwing weights around in hopes of making gains. You need a plan when you start lifting weights in order to stay on track and make gains in muscle mass. There are tons of programs to choose from when you start working out, but you have to be careful which one you choose. If you try to mimic the routine that a professional bodybuilder or NFL linebacker uses, you might find that you are working yourself way too hard. Aim to start off slow, using good form, if you plan on making gains in muscle mass over the long haul.
Here is a sample routine that will help any beginner increase muscle growth.
On this routine you will be working out with weights on Mondays, Wednesdays and Fridays. After you do this routine for a month, add a fourth day onto the program by adding new exercises that you have not tried yet. On all of these exercises, use a weight that you can comfortably do about 15 repetitions with. The idea is not to jump into using heavy weights, but on developing a regular system and using proper form on every exercise.
Monday – Chest, Shoulders & Triceps
Bench Press: 2-3 sets of 8-12 repetitions
Dumbbell Flyes: 2 sets of 10-14 repetitions
Triceps Extensions: 3 sets of 8-112 repetitions
Bench Dips: 2 sets of 10-14 repetitions
Dumbbell Overhead Presses: 2-3 sets of 8-12 repetitions
Wednesday – Legs
Squats: 2-3 sets of 8-12 repetitions
Hamstring curls: 2 sets of 10-14 repetitions
Leg Extensions: 3 sets of 8-12 repetitions
Calf Raises: 2-4 sets of 10-14 repetitions
Friday – Back and Biceps
Pull-Ups: 2 sets of 5-12 repetitions
Bent Rows: 2-3 sets of 8-12 repetitions
EZ Bar Curls: 2-3 sets of 8-14 repetitions
Dumbbell Curls: 2 sets of 8-14 repetitions
Stick with this routine for a month or two in order to have a solid foundation of resistance training. If you are not comfortable with a particular exercise, substitute a similar exercise for that body part that does not cause you pain or discomfort. Make sure that you stress strict, correct form on every repetition. If you find yourself straining to maintain form, you are better off lowering the weight than struggling through using bad form. Setting a strong foundation founded on good exercise form in the very beginning will make it much easier for you to consistently increase muscle size.