The basic muscle groups are:
- Back - You need a thick wide back. Muscles include the latissimus
dorsi (lats), spinal erectors.
- Shoulders - Size. everyone wants big shoulders. There are three
heads on the deltoid muscle the front, the rear, and the side. Shoulders includes the Trapezius (traps).
- Chest - This includes the upper and lower pecs. This a favorite
area of training for most people.
- Biceps - You will need long full bicep muscles.
- Triceps - You will need to developed this one very well! It has
three heads hence the "tri". These are the most important for big
- Forearms - Flexors and extensors.
- Quadriceps and Glutes - A must for hardcore bodybuilders. Without
big legs and a rear end, you will look terrible.
- Hamstrings - Very important for big legs.
- Abdominals - This includes all of the abs and obliques. They need to
- Calves - They need to be shaped well. Muscles included: gastrocnemius, soleus, and
Learn specific exercises for each muscle group here.
A good way to begin is to jump right in
to a 6 day per week program. The truly dedicated get up and
workout even when their job takes its toll on them. This may
mean getting up at 5am or working out at 8pm. Whatever works
for you. I personally like the mornings much better because I
am much more rested, besides, you should never be able to sleep
right after your workout. Your workout should be about 1 hour
and 30 minutes long.
- Do abs everyday - (bummer huh)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
- Chest, Tri's and Shoulders Back and Bi's Legs Chest, Tri's
- Shoulders Back and Bi's Legs
When you are first starting
to build your foundation, it can take a long time. You must be
patient and expect the muscle to come. Always use good form
even though it may seem harder, your gains will be much better.
Even if you are in the gym 6 days a week and working hard, it still
could still take 3-6-9 months before you see any real weight and
strength gains. But believe me, there is no better motivation
than seeing yourself change.
During this period, you will need to maintain a "Get Big" diet and
get plenty of R&R (rest and recuperation). It is important to
take some time (maybe a week) off after about 6 months of working
out consistently. This break is great because it gives your
muscles time to heal and grow. My best days ever lifting are after a
You may experience a "plateau" after doing the same routine and
workouts for a long time. A plateau is when you are kind of stuck
at a certain weight and can't seem to get over it. This is a great
time to either take your week break (if you haven't already) or to
change your routine a bit. A good example of changing your routine
is instead of doing flat bench, incline bench, and dumbbell flys for
your chest workout, do seated press, incline flys, and pullovers.
I know this isn't a drastic change but it should "shock" your
muscles enough to start growing again. Shocking your muscles
this way is the first step in becoming an advanced bodybuilder.
I like to change my routine every 4-6 weeks anyway.
When you have put on some 15-20
lbs of good quality muscle and you have a great foundation of muscle
built up, you are ready to move on to the advanced training area.