Beginner full body weight training routines

3 Day Full Body Workout Routine for Beginners - King of the Gym

1. Work The Major Muscle Groups. Chances are you started lifting to get a bigger chest and arms, or strengthen your body for a particular sport. But working all the major muscle groups—chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps (smaller muscle groups include the forearms, calves, abs)—allows you to build a symmetrical physique.
2. Practice Form First. Many of the basic movements presented here may be new to you. As a result, your coordination may be challenged at times. If so, don't worry.
3. Multi-Joint Exercises Are Superior Over Single-Joint Moves. Exercises can be categorized into two classes: multi-joint and single-joint. The distinction is that with multi-joint exercises, two (or more) sets of joints work to accomplish the lift.
4. Do Multiple Sets Of An Exercise. There are decades of scientific research now available on resistance training, and the evidence points to doing 3-4 sets of a given exercise for maximum benefit.
5. Too Heavy Or Too Light Is Too Bad. So how much weight should you lift? Warm-ups are always done with light weight to get the target muscles working in coordination.
6. Control The Rep. The approach you should follow on each and every rep is like this: Inhale and hold your breath as you lift the weight in a strong and forceful manner, exhaling only over the top portion of the movement.
7. Take A Short Rest Between Sets. Your muscles fatigue during a set. They need time to clear the lactic acid and changes in the pH that build up in the surrounding tissue.
8. Get At Least 48 Hours Rest Between Workouts. This is key: The lifting you do at the gym is the stimulus that begins a chain of events that causes the muscle to repair itself and make itself stronger the next time you hit the gym.
9. Strive To Do A Little More Each Workout. If your body responds to the training stimulus by growing stronger but you do the same weight for the same reps each workout, it's just not going to grow any further.
10. Follow This Plan For 8 Weeks. As a beginner you'll make noticeable jumps in strength the first two months, but typically gains start to stall when following any given program for too long.

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