BodyBuilding Newbie

This workout routine was developed for a Newbie looking to gain size and mass. If you're new to the gym, and looking for a simplistic bodybuilding routine, this is for you! If this seems overwhelming or confusing *slow down* and read it a couple times.

The workouts will consist of Primary and Accessory Movements. The Primary Movement is going to be the first lift of your exercise, and will usually require a spotter, some examples of Primary Movements are Db Press, Squat, and Deadlift. The Accessory Movements are going to follow the Primary Movement exercise, they usually consist of MonsterSets, and Compound sets.

The workout will be split into 4 days
Examples:

Mon- Chest/Tri
Wed- Back/Bi
Fri- Legs
Sat- Shoulders/abs

or

Sun- Chest/Tri
Tue- Back/Bi
Thur- Legs
Fri- Shoulders/abs

The list of exercises are split up by muscle group, and by Primary and Accessory. Every workout you should choose 1(sometimes 2) Primary exercises. Do 2 warmup sets of 15 reps with an easy amount of weight. After your warmup sets you can begin the first of 3 sets, during each set you should achieve failure between 8 and 12 reps. If you are getting to 12 reps too easy you should up the weight on the next set. In between each of the 3 Primary exercise sets you should rest about between 30 and 45 seconds. No more than 45 seconds rest!.

After the 3 sets of your Primary exercise it's time to choose 3 different Accessory Movements. The 3 Accessory movements will be done in the form of a Monster set; do 1 set of exercise A(achieving failure between 8 and 12 reps), then immediately move to exercise B(again achieving failure between 8 and 12 reps), and then immediately moving onto exercise C(and again achieve failure between 8 and 12 reps). That is one rotation, you will do 3 rotations, resting for about 45 to 60 seconds in between each full rotation. It is very important that you do not rest moving from exercise A to B to C, go right into it!

*Leg day and Accessory movements. On leg day you will choose 4 Accessorize movements, and do 2 separate compound sets. Example: first Compound Set: exercise A and B(both mainly working the Hamstring), second Compound Set: exercise C and D(both mainly working the Quad). So it will look like this: exercise A(failure in 8 to 12 reps) then immediately exercise B(failure in 8 to 12 reps), rest for 45-60 seconds, then repeat 3 times. Then move onto the compound set involving exercise C and D(exercise C(failure in 8 to 12 reps, then immediately exercise D(again failure in 8-12 reps), rest for 45-60 seconds, and repeat 3 times. know where the nearest garbage can is, if you are working hard enough you will probably puke

One of the biggest factors you need to remember with your training program is that you MUST be applying an overloading stimulus. Without this, your body is not going to have any reason to turn those extra calories into muscle and you will just gain a great deal of body fat. Definitely not what you are looking for here.

During a bulk you cannot be afraid of carbohydrates. They are going to supply your body with the energy it needs for muscle building. Generating muscle tissue is a very energy consuming process so you need to be sure to meet your needs.

While bulking you want to eat more calories (more than maintenance) and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats.

It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least 6-8 small meals a day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow.