Newbie’s Guide to Developing Strength and Size In Bodybuilding.

Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.

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I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.

What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.

Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.

Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps.  Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps

Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense

The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.

In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.

Some important things to understand about this routine

1. Workouts are never longer than 1 hour! Never!

2. Dips are done with no weight, except "bench dips" if you have a partner

3. "Max" represents the most you can do correctly (never do forced reps)

4. Unless I specify dumbbells, use only barbell

5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries

6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.

7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"

8. Barbell curls are done in smoothly never jerky or fast.

9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.

10. Leg curls should be contracted until heel touches you butt.

11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.

12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)

13. Stretch only after you have completed the workout and only for the muscles worked that day.

Workout 1 Monday

Dips4 set of 8-12 reps    

Bench press4 set of 8-12 reps    

Dumbbell Shoulder Press4 set of 8-12 reps    

Shoulder Shrugs4 set of 8-12 reps

Workout 2 Tuesday

Pull Ups4sets of 6-8 Reps

Lat pull downs4 sets of 8-12 reps

Seated Rows4 sets of 8-12 reps

Seated Calf Raises4 sets of 15-25 reps

Workout 3 Thursday (after one day rest)

Hack Squats4 sets of 15-25 reps

Leg Press4sets of 15-25 reps

Leg Curls4 sets of 8-12 reps

Standing Calf Raises4 sets of 15-25 reps

Workout 4 Friday

Barbell Curls3 sets of 8-12 reps

Dumbbell Curls3 sets of 8-12 reps

Bench Dips4 sets of 8-12 Reps

Close Grip Bench Press4 sets of 8-12 reps