6 months general preparation and muscle building program for beginners- Month 1 of 6 PDF Εκτύπωση E-mail
 
This training cycle is intented for beginner and intermediate level lifters. It will give you strength and total body power and if coupled with proper muscle building nutrition it will functional build muscle.
Focus on lifting heavy. You have to lift heavy to build strength and muscle and so don't be affraid to add weight on the bar as soon as you achieve the sets and reps in each program, described here. This is how you improve when your goal is to become bigger and stronger.
 

View the detailed program below:

Abbreviations:
DB: Dumbbells
BB: Barbell
BW: Bodyweight
Max Reps: As many reps as possible
Double: 2,  one in each hand. Double DB press= Press with 2 dumbbells, 1 in each hand.

Month 1 (Adaptation phase)

Perform 2 workouts per week.
Purpose: To prepare your muscles for lifting.

Workout 1
1A) BW hindu squats 3x12
1B) Extended crunches 3x12
2A) Body weight rows 3x8
2B) Push ups 3x10
Perform exercise 1A and 1B back to back. In other words, do a set of 1A, rest a minute and then do a set of 1B, wait a minute and so forth until you have completed all sets. Same for exercise 2A and 2B.

Workout 2
1A)  Barbell military press 3x10
1B)  Barbell bent over row 3x10
2A) Dumbbell lunges3x10 each leg
2B) Knee hugs 3x12
Perform exercise 1A and 1B back to back. In other words, do a set of 1A, rest a minute and then do a set of 1B, wait a minute and so forth until you have completed all sets. Same for exercise 2A and 2B.





ENDURANCE TRAINING

For endurance training, do Kettlebell snatches, Double kettlebell jerks and double kettlebell clean and jerk (long cycle).
Set the clock for 5 min, choose any one of the above traditional kettlebell lifts and do as many reps as you can in this time frame. Next time try to improve your record.
Gradually increase the reps and the time. Work up until 10 minutes.
It is a grueling workout but it pays huge dividends.
Traditional kettlebell lifts are awesome for improving general endurance. They will improve your energy systems and your muscular endurance and power and get you ready for more sport specific work.
Train for endurance at least 2 times per week, on the days that you don’t do any strength training or after your strength training workouts.