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Which is the best way to prepare your body for muscle growth as a beginner?

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My interaction with beginners through the years led me to undertake a research on the best forms of technique and routines for a athletes having a fresh experience with a gym. My research paid off as I found a scheme that effectively works for all beginners. I have recommended the scheme to many of them and so far, they have been very grateful. After following my recommendations, they were able to appreciate how much time I saved them. So, what is this effective scheme I recommend to beginners? They are:

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1.As a beginner, don’t be in a rush to start with the heavy stuffs. Start with very light weights. The empty barbells bar or 5kg dumbbell will do for the initial stage. For girls, it is compulsory that they begin training with ‘gymnastic sticks’ weighing between 2kg to 5kg. This allows you to learn and gradually get used to the perfect technique for your body and get great value from each workout.

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2. Make a large training volume in each session, for instance 12 – 25 reps, 5 – 10 sets, etc. This helps to fix a proper formation of the desired mental connection and prepares the cardiovascular and energy systems.

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3. A beginner should also train the whole body at workout at least three times a week. These enables each muscle group compact and properly work together.

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4.For a beginner, I recommend that you gain the willpower to mentally order your muscles to contract and perform better. Before a particular workout, think about your muscles and imagine them going through a contraction process that no matter how painful, can only result in a well-toned and well-formed body if the process is consistently done. To make this imagination easier, I developed for beginners an ideal brain- muscle connection exercise plus some muscle contraction workouts that have proved highly efficient and effective. For the most fanatical people, I recommended that they imagined exercises without weight for five minutes every day before bedtime.

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5.Use only the basic exercises at the initial stage. This is because they are the most efficient on the one hand and the most technically complicated on the other. The sooner a person acquaints himself with the correct technique of performing the basic exercises, the faster he will be able to progress in weight and therefore significantly increase in strength and muscle mass.

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Related: Getting started in bodybuilding

These recommendations provide beginners with the ability to consistently and correctly prepare the body for the most rapid muscle toning and development in the future.

Do you know that Dorian Yates, multiple world champion in bodybuilding for two years, only prepares himself for training? At a period, he studied the above techniques, studied the basic steps and correct mode of training before he proceeded to the actual training of his muscle mass. Not surprisingly, Yates showed incredible speed and progress.

At his first competition, he became a national champion and went on to become a champion among professionals within a couple of years.

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About the Author : Andrea K.
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