Beginner Muscle Building Workouts For Strength
By Vince Del Monte
How does a beginner bodybuilder get started in a program to maximize strength? Here’s your blueprint:
If you’re like me then lifting superhuman weights is not high on your muscle building to do list. I have never been a fan of getting under enormous amounts of weight unsure if my back is going to blow out.
Don’t get me wrong, I love lifting with intensity, but I have dozens of ways to do that without lifting “powerlifting style” heavy. Hint Hint: I hate powerlifting kind of workouts.
However, I do accept that scheduling phases of training that focus on enhancing pure, bar-bending brute strength is necessary to look better in my Facebook profile pictures. I sure don’t want some smaller dude who’s got more “functional strength” to out perform me when I’m assisting my sister-in-lawy carry a 500 pound piano down a steep set of stairs! (I’ll save the story for another day).
If you want to start being as strong as you look then it’s time to try out these three beginner muscle building workouts for strength.
All Lifters Apply
Even if you’re not a beginner or have never lifted heavy before, this is an excellent introduction program for beginners.
At some state in your muscle building career, it’s critical to dedicate a stage of your lifting to a strength-focused program. This is a critical element many muscle building programs for beginners neglect. Long term success in bodybuilding is based on building a strong foundation. Here’s the blueprint for strength:
Guiding Principle…
The design of your program is based on the guiding principle of repetition – i.e the number of rep performed in a set, as well as the frequency of the workouts.
You’ll be doing each whole body workout three times per week because we want your nervous system familiar with the path of the bar on each exercise.
The purpose of this program is to get your central nervous system adapted to the heavier loading. Your CNS is basically the “computer system” in your body that sends signals from your brain to your muscle so you can perform the movements safely.
Your rep range will start high, using lighter weigh. Ever two weeks you’ll decrease your reps and increase your weight. As simplistic as the muscle building workout below looks, it’ll turn you into a new man.
Santorini Greece a few weeks ago on my Honeymoon. Lots of water!
After Six Weeks…
Your body is going to be ready for a program that relies on more than nueromuscular adaptations. The biggest improvement you’ll notice after this program is the starting weight you are used to lifting. It will be much higher which means new muscle gains.
| The Beginners Muscle Building Workout For Strength | |||
| Week 1-2 | Weeks 3-4 | Weeks 5-6 | |
| Sets/Reps/% of 1 RPM | Sets/Reps/% of 1 RPM | Sets/Reps/% of 1 RPM | |
| Exercise | 3/12/60% | 4/8/70% | 5/5/80% |
| Squat | 3/12/60% | 4/8/70% | 5/5/80% |
| Bench Press | 3/12/60% | 4/8/70% | 5/5/80% |
| Deadlift | 3/12/60% | 4/8/70% | 5/5/80% |
| Bent Over Row | 3/12/60% | 4/8/70% | 5/5/80% |
| Overhead Press | 3/12/60% | 4/8/70% | 5/5/80% |
Program Notes:
- Perform this workout three times per week if you’re a beginner with less than one year of training. Go to a new routine after 6-weeks.
- Hire a trainer or workout with an experienced lifter who can teach you how to do each of these lifts. I do not consider these “beginner” exercises and they are being prescribed with the assumption you are doing them with supervision or coaching.
- Switch up the order of exercises each workout. You do not need to perform it like this each workout.
- Rest no more than 90 seconds to 2 minutes between sets.
- Use a controlled but explosive lifting speed. You should be able to do an isometric hold for at least one second at the top or bottom of each movement if necessary.
- Perform light aerobic activity for at least 10 minutes before your workout. Light stretching, static or dynamic, is recommended too.
- Compliment this workout with any of the muscle building meal plans you on this website.
Gauge Yourself
How do you know if you’re strong or not? I stole this one from a friend because I believe this is a pretty accurate gauge for you to determine whether your strength is fair, good or great. I like it because it’s relative to your bodyweight. In fact, I recommend you note your results before the program and record your final results at the end of the program.
| Strength | Bench Press | Squat | Deadlift |
| Fair | >1.25 x BW | >2 x BW | >2x BW |
| Good | >1.75 BW | > 2.5 BW | >2.5 BW |
| Great | >2 BW | >3 BW | >3 BW |
NOTE: These recommendation are for intermediate and advanced lifters so beginners do not fit into these standards. Consider a 200 pound man. He should be able to bench press 200 pounds, squat 600 pounds and deadlift 600 pounds to be considered great.
Where do you fall on the spectrum? Post your stats below. Do you think these are realistic gauges to shoot for? Share your thoughts and answers below.
Talk soon
Vince Del Monte
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I really like this program for beginners to build strength. Sticking to the main movements and hitting the hard is by far the best way to get started in regards to building a great base for future strength and mass!
@poncho: I suspect as much. But he mentions strength gains as well. At the moment I’m taking 45s rest between sets but 2min rest for bw exercises like chins to failure. As the weight’s still going up consistently, I won’t change much. But I will certainly increase rest periods if I stall. Thanks for your advice!
I use dumbbells too, just like Mr. Dumbbell…
I think it’s quite impossible to get to the levels outlined for barbells, using dumbbells!
It would help a lot if u could put up d same for dumbbells…
Hey Vince,
Great stuff! Incredible info and great workouts.
Unfortunately, I don’t have a gym membership and have access to only dumbbells. Looks like most of the workouts outlined can only be done using a barbell. Is it possible for you to put up a list of workouts for those who only have dumbbells…it would be much appreciated! Thanks.
I have used a similar program with clients that need to increase strength. The results have been good. Sometimes I wonder if individuals start a program with limited strength and don’t get the results they would like because there base isn’t there. I like to start my clients that are looking to increase mass significantly with a program similar to this to build up their strength.
Vince,
I’ve been having a discussion with a trainer about the difference between speed workouts and using slow controlled moves and the purpose for each. While I agree that both types of training are important, I say speed moves help to build strength and power. Slower controlled moves are the ones that “build” the muscle. He says speed moves build muscle.
I believe you wrote an article on this an talked about the hypotrophy state. What are your thoughts?
It depends… Speed training can certainly build muscle under certain conditions… a plateau has been reached, no experience to speed training in past, previous programs were all slow based. The body often responds based on what it’s been and not been exposed to in the past. For the majority of beginners, slow speed training will produce better muscle gains. Speed training is better for advanced athletes and a few years into your training IMO.
Elizabeth you have a really strong back and legs if you can squat 350 while you weigh less than half that amount.
I don’t understand if this is a generic basis or just for you guys, but I am a girl sitting at about 145lbs.
I can only bench about 120, but 350 for squats. I don’t know about deadlifts because that isn’t something I normally bother with
This is a theory on relative strength:
(using a barbell)
You can bench press 2x as much as you can bicep curl
You can squat 3x as much as you can bicep curl
You can deadlift 4x as much as you can bicep curl
Hey Clement I read the said article about rest periods not affecting strength. What I got from it was that your overall strength will not diminish because of shorter rest periods. During your workout however you may see a decrease in the number of reps. If your doing a 5×5 workout and going heavy you will not get 5 reps on every set if you rest 35 seconds. For me this is the case. However with more rest say 1-2.5 minutes I can get a few more reps.
I interpret Chad’s findings this way: You will not see a decrease your 1 rep max with shorter rest periods, but the immediate sets and reps may not be the same. I think the short rest periods are great though. Really challenging. Nothing like a metabolic workout that can also produce strength gains. Who wants to do 20 reps of anything. The low reps and high weight will do much more for your overall body composition.
Hey Vince, great post here. This programme you’ve outlined really makes your strength increase like mad, while also giving you the hypertrophy you need with the slightly higher reps! It reminds me of the 5/3/1 programme. Do you consider it a powerlifting programme? I really like lifting heavy and full compound movements for the barbell exercises. The closest to isolation work I’ve done are dips and close grip chins. But if I may, my body looks a lot like the 2008 Olympics gold medal winner in gymnastics, rather than your usual powerlifter!
I really agree with you on all your points and I would add that you should drop cardio for about 4 weeks before slowly incorporating it back in. It would just tax your body to no end.
I was wondering if you’ve read Chad Waterbury’s recent article with Tmuscle. He quoted a study that showed that between 35-180s rest between sets did not produce any different size and strength gains. Would you say I can keep rest periods short, for about, say, 45s, and still reap the full benefits of a 5×5 programme? I want to add a metabolic component to my sessions, much like what he describes.
Thanks for your expertise! I really enjoy your posts.
Clement… when you hear specific quotes in research studies, the next job is for YOU to test them out. No research study can predict the outcome for every athlete. I’m sure there is truth to the numbers but you need to determine which end of the spectrum you fall under since the real world produces far different results than a lab.
Hey Vince,
Cool article and workout.
I agree with Zack about the higher reps for size and vascularity. Strength gains are more from the develoment of the neuromuscular system with higher weight lower rep stuff. In regards to strength training, its the nervous system that tires before the muscle does, please correct me if Im wrong anyone…its been a 10 years since I went to college and done any resistance training on a consistent basis. I spend most of my training time sparring and practising jiu jitsu.
Im guessing your gauge is 1 RM, I don’t know many guys who could lift 5 sets of 5 reps at 2-3 times there own bodyweight…at least not here on earth anyway :/
While studying I was exposed to a cool little chart for finding your 1RM without risking straining and injuring your self in the process.
On this chart it tells you what you actually lifted, how many times and gives you an estimate of what you should be able to lift.
At the time I weighed 60 kg and thought that I would start at 40 kg.
I did 6 reps and realized it was way too easy. I bumped the weight up to 50 kg and did 10 reps. The chart gave me an estimate 67 kg but by then I was tired so it would not be accurate anyway.
A week later I did the exercise again (I don’t remember how many reps of 67 kgs I did) but I remember ending on 3 reps of 72 kgs, tired again. I tried for 75 kgs but couldn’t get the bar off the supports.
Anyone interested can check it out…
http://mmatrainingworkoutsonline.com/1-rep-max-chart.jpg
Thanks again for sharing the good stuff Vince!
Outstanding work mate!
Dude, I’m in the same boat as you there. I’m round about the same weight (99kg), been training for about 1.5 years though, all my lifts are round the same as yours and I’m also stumped on the squatting/deadlifting 2x own bodyweight…@Leith -
Ok, not sure I get this….
I have been lifting for about 2.5 years now.
I weigh 95kgs (winter bulk, I should be about 87kgs by summer)
I am benching 90kgs for 7 reps (first set)
I dead lift 115kgs for 11 reps (first set)
I can only squat 85kgs for 9 reps because years of running has stuffed my knees. Also I grey out something chronic!
I keep seeing these people saying they are benching and squatting like 170kgs and I think “WTF are they on?”
Are you saying I should be squatting and dead lifting twice my body weight just to be “OK” in strength?!
Correct Leith. That should be your long term goal.
Interesting stuff. I find myself being much stronger in terms of pushing exercises than pulling exercises, is this usually the case?
A couple of years back I weighed in at around 165 pounds and bench pressed 345 pounds for a 1 RM.
During that same period I also managed to get 1000 pounds on the leg press (machine) for a 1 RM.
I do fairly well on the squats (back-squats I assume would be the standard). I could probably get around 300-350 pounds on the rack.
But I find that my grip strenght fails me on heaviler pulling lifts, such as the deadlift. I could never get 300 pounds on the bar here, I would drop it. Can’t really say that I’m a fan of using straps either, one should be able to support the weight one’s lifting.
So in those terms I suppose I would be considered great at the bench press, fair at the squat and fair at the deadlift.
Then again, I don’t really like the definitions when it comes to the squat and the deadlift. Are you crappy if you can’t lift 2xBW on a squat or a deadlift? How many people can actually do this?
@Fred. Traditionally we’re all “push” dominate as they are the muscles that work more often in training. Balancing out this common imbalance is critical. My NNMB places a high importance on strengthening the posterior chain (Pull muscles) in the early stages of lifting.
I’ve come close to being great in bench press according to that gauge. Several years ago when I was into the powerlifting style of working out I weighed 155 lbs and maxed out on bench at 300 lbs. Sadly I’ve slacked off since then but Vince has inspired me to get back into the game. Focusing more on bodybuilding style workouts now.
@Chris. It’s never too late bro.
You should remember that there are different types of strength.
Lifting in different ways recruits different muscle fibers.
Strength endurance is when you can lift a lot of reps of a certain weight.
Maximal strength is when you lift the heaviest weight that you can.
Like Vince said about power lifter style and if you are lifting that very heavy weights you need to make sure not to damage your back.
Thanks Alex. Injury prevention is rarely talked about in bodybuilding – I’ll do more in the near future.
Hi Vince
I’m assuming that the “Strength Gauge” is based on your 1 rep maximum? Please clarify…
Thanks!
Clint
That’s correct Clint. This is based on 1RM and if you have never done a 1RM then do your best to estimate it instinctively.
Hey Vince,
This lifting protocol is good for experienced lifters as well as beginners.
I switch the type of workout I do every 4 weeks. For example, for the past 8 month the focus of my workouts have switched like this:
Month 1: Hypertrophy – high reps/lower weights/shorter rest
Month 2: Strength – medium reps/medium weights/medium rest
Month 3: Power – Heavy rest/fewer reps/longer rest
Month 4: Bodyweight only exercises (like TACFIT or TT Bodyweight)
Repeat
If I feel like a workout is getting “stale,” I’ll take a week or two and use some more advanced lifting techniques like pyramids, timed sets, progessive supersets, etc. Just a little something to shock the system!
I really like how you used strength relative to bodyweight! In my opinion, guys have no business trying to do a bunch of “fancy” exercises or trying to do weighted pull-up and dips…more like partials…if they can’t even handle their own bodyweight using perfect form. But that’s just my opinion.
Hope you have a great weekend! Enjoy the wedding!
~ Pete
Thanks Pete. People, take notice how Pete is preparing to win. This is how superstars achieve there goals.
Way To Go Vince,
Always giving stuff away for free, and congrats on the honeymoon
Thanks Andrew.