Mass Training Program for Beginners

For absolute beginners, the best solution is to gradually immerse yourself in the training process. You don't need to strain so hard that you feel stiff the next day – some post-workout soreness is natural, but you shouldn't push yourself to the point where ibuprofen becomes your only salvation.

A basic muscle-building program is offered that will suit everyone. The exercises are based on essential daily movements (performed with weights). If you have injuries, consult a specialist. If you cannot perform a particular exercise, replace it with the closest possible movement on a machine.

Workouts are performed 2-4 times per week. The days of the week are given as examples – you need to ensure that sessions are either two days in a row followed by a rest day, or alternated with rest days. Rest between sets is 60-90 seconds.

During the first two weeks, determine the appropriate working weight. Then try to increase the load by 5-7% each week. Within just a few weeks, you will become the owner of a renewed body made of brand new muscle.