And it’s frustrating when you train them week after week but you’re not seeing the results you want. Your quads and hams just aren’t growing at the rate your upper body is.

That’s why in this post, I’m going to give you the best leg workout for beginners to ignite muscle growth.

You’re also going to learn some simple methods that you can start doing right now to gain more mass in your legs. And I’ll explain these in more detail below.

Mass Gains Leg Workout for Beginners

Here’s the best leg workout for beginners:

• Warm-up with Leg Extensions: 2 x 10
• Squats: 5 x 8-10
• Leg Press: 4 x 12
• Lying Leg Curls: 4 x 10
• Leg Extensions: 4 x 15
• Seated or Standing Calve Raises: 5 x 15

Now let’s dive deeper into each exercise. I’m also going to share some additional methods that you can use to gain more size and strength in your legs.

Warming Up Before Squats for Beginners

I know, I know, you want to jump into the rack right away and start pumping out some heavy squats. But I strongly recommend that you do some type of warm-up first.

You can start by doing a couple of light sets of leg extensions. 2-3 sets of 10-12 reps should do the trick.

• Set 1: Light weight for 10 reps
• Set 2: Light-moderate weight for 12 reps

You can throw in a third set if you like. And once you get more advanced, you may even want to perform leg extensions with working sets before you squat (I personally do this now).

Another warm-up method you may want to consider is doing 10-15 minutes of walking on the treadmill. Or you could ride the recumbent bike as a warm-up. The idea is to get the blood flowing in your legs and warm-up your muscles and more importantly, your joints.

Squats: Why They’re Crucial for Beginners

Squats are the king of exercises. That’s been said by countless bodybuilders, powerlifters, and other top-tier strength athletes.

Squats are going to be the key to building your foundation of muscle mass. Getting good at this exercise will help you get stronger and build more muscle in other areas as well.

Can you gain size without squats? Sure, but understand that squats are more than just a leg exercise. Squats are a full-body exercise and that will help you pack on more overall muscle mass.

Make squatting every week a priority. And as a beginner, go for 4- sets of 8-10 reps on squats.

Leg Press for Beginners: The Dos and Don’ts

Leg press can be an excellent exercise to build mass for beginners. You can load up some decent weight and pump out more reps.

But leg press can also be the worst exercise for legs.

As you’ve seen, most guys will pile on as many 45 lb. plates that will fit on the leg press machine. And you know what happens after that. They lower the platform down about two inches and call that a rep.

These guys usually have stick-legs. Why? Because they’re not performing leg press the right way.

If you want to get bigger legs with leg press, you have to two things:

• Do more reps
• Do controlled reps

You will more than likely find that your legs respond best to higher reps, in general. And they will definitely respond better to higher volume (more sets and reps, overall).

Also, doing controlled reps is what’s really going to make your legs grow. Especially on the leg press.

Controlled reps simply mean forcing your muscles to work harder. You’re taking a little more time throughout each rep and making sure that you feel your quads, hamstrings, and glutes working rather than just lifting the weight from point A to B.

Isolated Leg Exercises for Beginners

After squats and leg press, it’s time to move on to some isolated exercises. You now want to directly target your quads, hamstrings, and calves.

Here are the basic exercises you’re doing:

• Leg extensions for quads
• Leg curl for hamstrings
• Calf raises for calves

As a beginner, you do need to focus more on compound exercises like squats. However, it’s also good to integrate these isolation exercises, especially if you’re going the bodybuilding route and want that muscle mass and definition.

The biggest thing here is don’t overthink these exercises. Just do anywhere from 3-5 sets of 10-15 reps each.

For leg extensions and calf raises, try the higher reps (12-15). For leg curls, you may find that doing 10 reps is more effective. Your hamstrings may respond a little differently from quads and calves, which require more volume.

What About Deadlifts for Legs for Beginners?

Deadlifts are another full-body exercise and are preferred for building your foundation for size. However, when you’re just starting out, I would rather you do deadlifts on another day.

The reason for this is both squats and deadlifts take a lot out of you. Trying to tackle them on the same day along with the other leg exercises you’re doing isn’t a good idea.

You could do deadlifts on back day or do them on a different day. If you’d like to read more about deadlifts and other compound exercises for beginners, read my post: Fundamentals of Weight Training.

More Leg Training Tips for Beginners

You’ve got an awesome leg workout for beginners and we broke down each type of exercise. Now let’s dig into some additional strategies that will help you gain more muscle mass.

• Do some type of squat every leg workout! Never stray from the basic principles for building muscle.
• Add more volume to your leg workouts (you can do this by simply adding another set to each exercise).
• Increase your reps, especially for exercises like leg extensions and even leg press – you may find your legs respond better to higher reps.
• Alternate different foot positions on the leg press (wide, regular, close – you’ll see this example in the workout below).
• Remember to control the weight as you’re lifting; don’t let the weight control you.
• Spend 5-10 minutes stretching your quads and hamstrings after each leg workout.
• Give yourself at least 4 days before training legs again. The once-a-week rule works as well.
• Go heavy but not to the point where you’re sacrificing your form or safety.

Also, as you gain more experience you can start adding techniques like drop sets and rest-pause sets to make your workouts more intense. At that point, you’ll be ready for one of my premium training programs.

Faster Results and Nutrients Needed for Building Legs

Before we get into this next part, please understand that there’s nothing that replaces training hard and consistency. Nothing. Period.

And there’s no magic pill or supplement that’s going to give you unrealistic gains. However, there are some things you can do to get faster results, as long as you’re doing everything else right…

You need to ensure that you’re giving your body the proper nutrients (and balance of those nutrients) to gain muscle and size.

When you workout hard, you deplete your body of these nutrients. Especially on leg day because remember, leg training takes a lot more effort than training your other muscle groups.

And not only do you need to replenish those for muscle growth, but you also need more than the average person that doesn’t train hard (or at all). Because you’re certainly not average.

Here are the nutrients that you need to gain more size in your legs (and gain muscle, in general):

• Vitamin D
• Zinc
• Magnesium
• B vitamins

Those are the must-have vitamins and micronutrients needed for muscle growth. And it’s a good idea to get into the habit of taking these as a beginner (those good habits will carry forward).

These essential nutrients can also help boost your testosterone naturally. And if you want to take it further, you can add ingredients like DAA (D-aspartic acid), fenugreek, and BioPerine.

That leads me to one supplement that contains all of this (and more). It’s actually more cost-efficient to take as opposed to having to buy all of those supplements individually.

If you’re like to learn more, click here: Recommended Test Booster for Mass Gains

Nutrition for Leg Gains

Lastly, although this probably should have been first, you need to make sure you’re eating plenty of quality foods to gain muscle mass as a beginner. Develop those good eating habits now.

Here are some nutrition tips for beginners for mass gains:

• Eat 5-6 meals a day
• Make sure you’re getting plenty of protein, complex carbs, and healthy fats (yes, you need all macronutrients)
• Eat a meal (or drink a shake) with high protein and some simple carbs for post-workout
• Make sure you have adequate fuel before you train

You can also check out my Sensible Muscle Building Meal Plan in my shop. That’s the only nutrition guide you’ll ever need.

Train with Passion,

Jason

There’s nothing more frustrating than putting in that amount of effort and still not seeing results. And you’re starting to think that building muscle just isn’t in the cards for you.

But don’t give up! Chances are you just need to fix one or two things that are holding you back from gaining muscle. In fact, I have 10 rules for you…

The 10 rules for gaining muscle for beginners are:

1. Focus on the basics first before focusing on bodybuilding
2. Make sure you’re eating enough quality foods
3. Put more effort into Back and leg training
4. Don’t follow the latest workout trends, hacks, or ‘muscle-building secrets’
5. Be consistent
6. Be patient
7. Make sure you’re getting enough rest to gain muscle
8. Don’t compare yourself to others
9. Set small, measurable goals
10. Be honest with yourself and decide how far you want to go

Keep reading because we’re going to dive deep into these principles for building muscle and I’m going to show you exactly what to do for each.

***Before you continue, if you want to get better workouts and pumps in the gym, be sure to read about my recommended pre-workout. I also have a discount code for you to use in this post: Your Pre-workout for Insane Workouts and Gains

1 – Focus on the Basic First and Before Focusing on Bodybuilding

We all start out by wanting big muscles. You may have a movie character or close friend or maybe even a pro bodybuilder that inspired you to start lifting weights.

Or maybe you’re starting to train at an older age. Still, someone that has an awesome physique inspired you to build your body.

For me, it was Arnold Schwarzenegger and Sylvester Stallone. This is back in the era of The Terminator, Rambo, and Rocky!

For that reason, many start out by following what bodybuilders are doing. They’ll read the latest Muscular Development or watch a YouTube video and start doing bodybuilding workouts.

But the problem with focusing on bodybuilding is that you first need the build your foundation of muscle. Because without a solid foundation, you will only get so far.

Here’s what to focus on as a beginner:

• Focus on building your core strength with squats and deadlifts for your lower body.
• Do rows, bench press, and overhead press for your upper body.
• Focus on explosive power and get as strong as you possibly can.

Do this for at least six months and maybe even up to a year before you start getting into the bodybuilding movements. Then you can gradually move into bodybuilding workouts. I have a complete guide here: Bodybuilding for Beginners

2 – Make Sure You’re Eating Enough Quality Foods

There’s an old saying ‘Just eat, bro.’

And because of that, many beginners will eat everything in sight. Especially hardgainers (those who can’t seem to gain weight to save their life…I was one of those!).

The problem with that mentality is that not all calories are created equal.

Sure, if you’re a hardgainer you can certainly get away with eating foods like pizza. But even then, you still need certain amounts of protein and other nutrients to make long-term muscle gains.

You probably already know this but protein is essential for building muscle. And you need more than the average person does – because you’re not average! You’re training hard!

You also need complex carbohydrates and healthy fats. Below is a list of some types of foods that you need to be eating plenty of:

• Meats (sirloin, beef)
• Fish
• Chicken
• Pork
• Whole grains (whole grain bread, wheat pasta)
• Rice
• Green leafy vegetables
• Sweet potatoes
• Greek yogurt
• Eggs
• Oatmeal
• Fruits, especially dark berries

Of course, there are many more foods you can add to that list but this is a great starting point.

For more on foods for building muscle, download my eBook: Sensible Muscle Building Meal Plan.

3 – Put More Effort into Back and Leg Training

We touched on this in the first tip by talking about ‘show’ muscles but I want to dive deeper into the two most crucial body parts for gaining size, strength, and overall muscle. Back and legs.

Many beginners make the mistake of not putting enough emphasis on back and legs. They’re too worried about getting a big chest and arms.

Here’s why you need to double-down these muscle groups:

• Back is your largest upper body muscle so that’s where the ‘bulk’ of your upper body mass will come from
• Legs are also a larger muscle group than any other body part
• Getting stronger on lower body exercises like squats and deadlifts will also help you pack on more overall size and strength

If you just focus on the ‘show’ muscles like chest and arms, you’re going to look disproportioned. And that’s not a good look.

Developing your back and leg muscles are going to make you look huge all over and from every angle. And the strength you build from these massive body parts will help you grow stronger in everything else. So it’s a win-win.

4 – Don’t Follow the Latest Workout Trends, Hacks, or ‘Muscle-Building Secrets’

It’s easy to get caught up in whatever current fitness concept or program is trending. Some of these might be okay but none of them overrule the basic principles of building muscle.

Too many people are always looking for the fastest way to build muscle. They’re looking for that one secret that they feel like they’re missing.

Here’s truth:

• There are no muscle building secrets or hacks
• There’s no fast-track to building muscle
• And you won’t get there by cutting corners

What works is consistency. And we’ll talk more about that, later.

Whenever in doubt, always revert back to the basics of building muscle, especially as a beginner. And even many intermediate and advanced bodybuilders often have to revisit the basics when they get off track.

Those muscle-building basics are:

• Sticking to the exercises that build the most muscle (as we talked about earlier – those should always be in your routine from here on)
• Being consistent with your training
• Getting enough quality calories for energy and recovery so that you can train hard and grow
• Being consistent with your nutrition
• Getting the proper rest you need to build muscle and function

You can add more to that list but they will roll up into one of these five categories. And we’re going to dive much deeper into these below.

5 – Be Consistent

There’s one crucial principle that holds true in becoming great at anything in life. Repetition.

To be great, you must consistently perform that task over and over. In time, you will get better and gradually make progress. But if you stop at any point, you’ll fall behind and will not make the desired progress.

Bodybuilding and weight training are no different. If you’re missing workouts it’s going to be extremely difficult for you to gain muscle. You’ve got to stick to a schedule.

Here are some tips that will help you be consistent with your training:

• Be realistic about how many days a week you are willing to train
• Create a schedule with reminders on your phone or computer for those days (and times)
• Know what you’re going to train each day; have a plan
• Don’t allow anything else to get in the way of this schedule; treat it like it’s your job (who knows, this may be your job someday!)

**If you already have some weight training experience and need a schedule to stick to, check out my mass building program.

6 – Be Patient

You may have heard certain generations being called the microwave generation. And that’s probably true more today than ever.

We don’t want to spend the time that it takes to create something that’s awesome and sustainable. No, we want it right now.

Many will train hard for a few weeks, or maybe even a few months. But they don’t see the results they want so they give up.

Building muscle is a lifetime commitment. It’s not something that you do for a little while and then quit.

And building muscle requires patience. You’re not going to get huge and jacked overnight. This is a process that will take months and even years because you’re going to be constantly growing and making progress.

Here are some things that will help you stay on track:

• Make small, attainable goals (we’ll talk more about this next!)
• Reward yourself when you reach certain milestones (ex: hit 225 on squats or added a half-inch to your chest)
• Trust the process and keep doing what you’re doing

7 – Make Sure You’re Getting Enough Rest to Gain Muscle

Truth: If you don’t get adequate rest you won’t grow.

It’s really that simple. And a lot of younger lifters like to go out on the weekends and party and all. I get it. But if you’re serious about building muscle, then building muscle must come first.

That doesn’t mean you can’t have a good time. But your bodybuilding goals need to be a priority. And a huge part of that is getting adequate (and I’ll tell you why that’s so important below).

This also means keeping your stress low. If you’re stressed out you’re probably not going to sleep well.

Why is sleep important?

Deep sleep is the time when your muscles, body, and cells repair themselves. It’s also a time when your body releases hormones like your testosterone. And you already know that testosterone is needed to build muscle.

So make sure you’re getting adequate sleep each night.

The amount of sleep varies from person to person. Some need eight hours while others are fine on six and a half.

Experiment with different sleep times to see what works for you. Waking up feeling rested with plenty of energy is a good sign.

Here are some tips to help you get restful sleep so that you can ensure that you’re gaining maximum muscle size:

• Go to bed around the same time every night
• Don’t do, listen to, or watch anything that’s going to get your emotions stirred up before bed
• Take a supplement like glutamine or ZMA before bed

8 – Don’t Compare Yourself to Others

It’s easy to get caught up in comparing yourself to other bodybuilders and weightlifters when you’re just starting out. And there can also be frustrations and jealousy, for example, if your workout partner is making faster gains than you.

On top of that, there’s special media where everyone is posting their best pics. That can be discouraging and make you feel like you’re never going to attain that kind of physique.

But here’s the thing that I want you to understand – we’re all different.

More importantly, the battle is not you against anyone else. The real battle is you against you. And that’s what you need to focus on.

Once you shift your focus to simply being the best version of yourself, everything else will fade away and won’t matter so much. Because you know that you’re giving your best effort and putting in the work. And it will pay off!

So I want to encourage you not focus on others but focus on you.

9 – Set Small, Measurable Goals

If there’s one thing that will help you pack on muscle more than anything it’s having a clear vision of what you want. And to do that you need to make small, measurable goals.

Your goal has to be at a deeper level than just gaining size or getting stronger. Sure, that’s the overall goal. But you need to break it down further into smaller goals so that you can easily track your progress.

This is also a great way to find out what’s working and what’s not. Making these small goals will allow you to quickly shift gears when something isn’t working.

Here are some examples of setting attainable muscle-building goals:

• Go up 5 lbs. each week for the next six weeks on all major lifts (squats, deadlifts, bench press, barbell rows, and overhead press)
• Gain 10 lbs of muscle within three months (you’ll want to break this down further by tracking this each month to make sure you’re on target)
• Gain an inch in my quads within a month
• Increase my intake of quality calories by 100 calories per day for two weeks (and measure those results)
• Take pics of yourself each week and compare to ensure you’re making visual progress

You’ll notice that each of these goals are measurable. And you can expand on these goals as well. Maybe you want to gain more size in your back or increase your overhead press strength. Write it down and track your progress.

10 – Be Honest with Yourself and Decide How Far You Want to Go

You may decide that you want to compete in bodybuilding someday. Of course, that’s an excellent goal to have.

However, you may also decide that you do not want to compete but just want to continue training hard and becoming a better version of yourself.

There’s absolutely nothing wrong with that. The discipline and mindset that weight training and bodybuilding promote will carry over into other aspects of your life.

Either way, be honest with yourself in regards to how far you want to take bodybuilding. Too many say they want to compete but don’t realize that there’s an entirely different level of requirements to do that.

Some will realize that, get discouraged when it gets tough, and give up on weight training completely. I don’t want that to happen to you.

The best approach is to do this because you love to do it. And do it for longevity. The more muscle and strength you have, the better chances you have at being healthy, both physically and mentally.

So it’s okay if you don’t have the desire to compete in bodybuilding. It’s also okay if you decide to compete someday. Just be sure to adapt the principles of building muscle and eating right into a lifetime commitment.

I truly hope this post helps you on your journey to building muscle as a beginner or if you’re just getting back into the game.

When you’re ready to take your training and physique to the next level, I encourage you to take a look at my premium programs:

• 90-day Mass Building Program
• 90-day Lean Muscle Program
• Sensible Meal Plan for Building Muscle

Train with assion,

Jason

In fact, this is going to help you build a solid foundation for years of muscle to come.

Focus more on your leg training.

Most beginners want a big chest and arms but neglect the most important muscle – their legs.

The problem with that is the majority of your muscle mass (or lack of!) will come from your lower body.

In this post, you’re going to get a complete rundown of beginner leg training and a complete leg workout routine so that you can pack on more muscle mass early-on!

Leg Exercises that Beginners Should Focus On

Before we dive into your leg workouts let’s go over the core leg exercises that beginners should focus on. These are going to be basic movements that will help you build your foundation for muscle mass.

In fact, you can continue using nothing but these exercises and still make gains by just using a variety of methods to increase your intensity. That’s something we’ll get to later.

For now, just focus on mastering these five leg exercises (I’ll show you how to do each one next):

1. Squats
2. Leg Press
3. Stiff-leg Deadlifts
4. Leg Extensions
5. Leg Curls

In addition to the exercises, there are some bodybuilding concepts I want you to become familiar with. These will be the things you want to focus on during your leg workouts to build mass.

• Building muscles is not about moving weight from point A to B. Rather, you have to force your muscles to do the work; don’t just go through the motions.
• Don’t use momentum to perform the exercise; focus on your muscles you’re working.
• Focus more on the eccentric part of the rep (the negative part), especially on isolation exercises like leg extensions and leg curls
• Be sure to read my post about developing a mind-muscle connection after reading this post.

Now, let’s dig a little deeper into each of these leg exercises. You’ll learn the proper way to perform each exercise as well as some tips to make these exercises for effective for building mass.

Squats

Squats are crowned the king of not just leg exercises but all muscle-building exercises.

Doing squats will be the foundation of your mass gains for legs. So it’s important to learn how to do them correctly so that you can get the most out of them.

Tips for Squats:

• Point your toes slightly outward
• Have a shoulder-width, or just slightly wider than shoulder-width stance (but not too wide!)
• Take a big belly-breath of air and hold that air for the entire rep, then release once you’re back tot he starting point and take another big-belly breath
• In a controlled manner, squat down to at least parallel
• Have someone watch you when you squat so that you can make sure you’re going low enough
• As you’re squatting upwards, push your legs outward so that your knees do not have a tendency to go inward
• Press with your feet, focusing more on your heels; do not press with the balls of your feet
• Keep a slight arch in your lower back as you’re squatting

I do recommend wearing a weightlifting belt when doing squats. You can see which belt personally use on my gym gear page.

Leg Press

Leg press is another basic leg exercise and a great mass-builder.

Naturally, you will be able to leg press more than you squat. Be careful to not leg your ego get in the way and make sure you’re performing the exercises correctly, forcing your muscles to do the work and not just going through the motions.

Tips for Leg Press:

• DO NOT be one of those people who load up the leg press machine, trying to look cool, and only go down 2 inches!
• Keep a similar foot position as you do with squats, about shoulder-width apart
• Put more emphasis on pressing with your heels so that you don’t press with the balls of your feet
• Use a controlled motion to lower the weight
• Don’t lock out your knees at the top (this will take pressure off of your muscles and apply pressure to your joints, which is something you do not want)

Also, be sure to read this post as it will help you: 5 Leg Pres Mistakes and How to Fix Them

Stiff-leg Deadlifts

Hamstrings are often forgotten, especially when you’re just starting out lifting weights.

One of the best exercises to build your hamstrings is stiff-leg deadlifts.

When done right, you can really target those muscles and that’s going to give your legs a more mass and symmetry.

Tips for Stiff-leg Deadlifts:

• Start by grabbing the bar and standing straight
• You can have a slight bend in your knees as you perform the exercise, but don’t bend them too much
• Keep the bar close to your body as you bend forward
• Bend down at least to your chins (it may take time to getting used to this exercise and going lower)
• As you pull the bar back up to standing position, force your hamstrings to pull the weight

Leg Extensions

Leg extensions are an isolation exercise that really targets your quads. When done right, you can build some big quads.

The key to this exercise is how you perform each rep, which we’re going to get to below.

Tips for Leg Extensions:

• Make sure you’re seated firmly in position
• Don’t attempt to go too heavy on this exercise
• Instead, focus more on forcing your quads to work harder (this will help you build more muscle in your legs and help keep pressure off of your knees)
• Don’t let our legs just fall back into the starting position; control the weight on the eccentric part of the rep

Leg Curls

Leg curls are an isolation exercise that targets your hamstrings directly.

There are various types of leg curl machines you can use such as seated leg curls, standing leg curls, and lying legs curls as see in the image.

But the concepts of the movement are the same for all of these versions of leg curls. It’s all about making your hamstrings do the work.

Tips for Leg Curls:

• Make sure that you set the leg pad in a comfortable position above under your calves (or calf, if you’re doing single-leg curls)
• Use a controlled motion throughout each rep; don’t use momentum or jerk the weight
• When you’re doing leg curls, think of your hamstrings as the biceps of your legs; this will help you use your hamstrings more during the movement

Should You Train Calves as a Beginner?

You should absolutely train calves directly. In fact, I encourage you to train your calves 2-3 times a week.

Like leg curls, there are similar variations for calve exercises.

• Standing calve raises
• Seated calve raises (plate-loaded and machine)
• Donkey calve raises

I have a ‘secret growth’ method you can use for calves. You’ll see that in your workouts below.

Beginner’s Leg Workout Routine

You’ve got the exercises down and now it’s time to put everything into a workout routine that you can follow.

You’re going to train your legs twice a week. There are two reasons for this:

1. Your legs are your largest muscle and need more attention to build mass.
2. This will help you gain more muscle mass sooner for reason mentioned above.

You’ll want to make sure there are at least two days between leg workouts. There are two training splits below to use as examples.

In addition, here are a few notes to review about your leg routine:

• For the most part, you’ll be doing higher reps as legs tend to respond best to high rep ranges.
• You’ll squat heavier (8 reps) for your first workout but then you will go a little lighter and do more reps (12) for your second leg workout.
• Give yourself about a minute and a half rest between sets of squats. For the rest of your exercises, rest about 45 seconds to one minute between sets.
• You’ll start both leg workouts by warming up with leg extensions; go light on these just to get the blood flowing. You could also opt to walk on the treadmill or ride the recumbent bike for 10-15 minutes as a warm-up.

Here’s an example of how you can make this training split work for training legs twice a week:

5-Day Split

• Monday: Leg Workout 1
• Tuesday: Chest and Biceps
• Wednesday: Back
• Thursday: Leg Workout 2
• Friday: Shoulders and Triceps
• Saturday: rest
• Sunday: rest

4-Day Split

• Monday: Leg Workout 1
• Tuesday: Chest, Delts, Triceps
• Wednesday: rest
• Thursday: Leg Workout 2
• Friday: Back, Rear Delts, Biceps
• Saturday: rest
• Sunday: rest

These training splits are just examples. You can arrange your training days to fit your own schedule.

Leg Workout 1

Leg Workout 2

For this calve workout, you’ll be do one huge set of 75 reps using the rest-pause method. Here’s how it works:

• Choose a weight that you can do for about 20 reps
• Do as many as you can do
• Rest for 10-15 seconds
• Perform another set using the same weight
• Repeat until you do a total of 75 reps

It sounds brutal, and it is. But it will force your calves to grow!

**I recommend that you follow this for beginner leg workout routine for at least eight weeks.

Focus More on Leg Training

The best thing you can do as a beginner is what most beginners neglect. Focus more on your leg workouts.

This is going to help you build more overall muscle mass. It will also give you a more symmetrical physique later as you become more advanced in bodybuilding.

Next, be sure to read my complete guide on bodybuilding for beginners.

And when you’re ready for the next level, be sure to check out my elite programs.

Train with Passion,

Jason

In this post, I’m going to give you 3 mass building beginner’s chest workouts. But that’s only the beginning.

You’re also going to learn…

• The biggest mistake beginner’s make with chest
• The best sequence of chest exercises for mass gains
• Big bench press VS big chest (how you can achieve both!)
• Tips on making these workouts effective

Are you ready to build a massive chest?

Building Your Chest from All Angles

The biggest mistake beginners make it assuming that doing heavy bench press is all they need to build a big chest. Bench press will indeed help you get stronger. but to build muscle mass, it takes a deeper approach.

So before we dive into your workouts, it’s good to let’s talk about the basic parts of your chest muscles. And once you understand this, it will be easier for you to see how the exercises you’ll be doing target the different areas of your chest.

The main muscle in your chest is called the pectoralis major. In simple terms, this is divided into 3 parts:

1. Upper chest
2. Middle chest
3. Lower chest

To truly build a bodybuilder shaped chest, you need to work this muscle from a variety of angles and using different exercises. And I’m going to show you exactly how to do that in the 3 workouts below.

Remember, your goal isn’t to just build a big chest. It’s to build a big and symmetrical chest.

After you finish this article, read this next to learn more about building mass and definition in your chest: How to Define and Shape Your Chest: Hitting Chest from All Angles Workout.
*a new tab will open so you don’t lose this page!

Exercise Order for Mass Gains

Before we get into the workout, I want you to understand 3 simple rules regarding the sequence of exercises for mass gains.

If you don’t follow these 3 rules, you’re prone to limiting your gains. So…folow them!

1. Start your workout with a compound exercise first
2. Go heavy with lower reps on that first exercise
3. For every exercise after, start increasing the reps (you’ll see how this is done in the workouts below)

This is the #1 formula for beginners who want to get jacked and huge, fast (I say ‘fast’ loosely…be patient and consistent as making gains takes time).

The main compound exercises for chest are:

• Bench press
• Incline bench press

You could argue that dumbbell presses belong in this category. But dumbbells require more balance and you can’t lift as much weight (collectively) with dumbbells as you can with the barbell.

All other exercises fall into the category of isolation exercises for chest. These are movements like…

• Dumbbell flyes
• Cable flyes (crossovers)
• Dumbbell pullovers

Now let’s get to your chest workouts…

Chest Workouts for Mass

You’re going to be sticking with basic chest exercises. This is not only perfect for beginners, but it’s also great for anyone who wants to build a big chest.

The only thing you will do differently as you become more seasoned is you can add another exercise or two to the workouts. For now, your training volume will be moderate.

Here are a few things you’ll want to do prior to your chest workout:

• Prime your chest muscles with 2-3 sets of pushups. But do not burn out or go to failure on these. Just do enough to get your blood flowing (you could actually do this from home before you even get to the gym).
• Make sure you eat a meal that consists of 20-30 grams of protein and 20-30 grams of complex, slow-digesting carbs (like oatmeal); this will give you sustainable energy during your workout.
• Make sure you’re mentally focused. Watch or listen to something motivational before your workout or on your way to the gym.
  *I give you more tips on this at the end of this post.

Chest Workout 1: Basic Mass Gains

This is the most basic yet extremely effective chest workout for beginners. You’re only doing 3 simple chest exercises. And all of these exercises will help you build the most mass.

I wrote an entire program for beginner’s bodybuilding so make sure you read that next: Bodybuilding for Beginners: Complete Workout and Guide to Getting Started

Chest Workout 2: Mass and Strength Gains

If you want to quickly increase your bench press and gain muscle mass, this is your workout. This will help you gain both mass and strength.

As you would expect, you’re starting with heavy bench press and doing more sets. Your goal is to work up to your max weight. After bench press, you’ll revert back to the basic bodybuilding style of training.

This workout method is also known as powerbuilding, which I have an educational post on that here: Powerbuilding Workouts: How To Get Bigger And Stronger.

Chest Workout 3: Beginner Bodybuilding

If you want to jump right into bodybuilding, this will be the perfect chest workout for you. As always, you’ll follow the rule of starting out with a compound exercise. In this case, it will be the incline bench press.

You’ll also notice a couple more differences with this workout…

• More overall volume (sets and reps)
• You’re alternating presses with flyes

More volume is effective at pumping more blood into your muscles, which is required for gaining muscle mass and definition. Alternating presses with flyes (rather than saving flyes for the end of the workout) will also give you a better pump.

The reason you start this bodybuilding workout with incline bench press is that building your upper chest is crucial to the overall shape of your chest. It’s also a compound exercise that allows you to lift more weight.

You can read more about building your upper chest in my post: Upper Chest Workout: How to Build a Bodybuilder Chest.

How to Make Your Chest Workouts More Effective

You’ve got the workouts and concepts to build a big chest. Now let’s cover some things that you may have not thought about. And these tips are going to help you pack on even more mass.

Stretching (After Workouts)

Let’s be honest with ourselves. As a beginner, you just want to lift weights and get big. So things like stretching may seem like a waste of time.

The good news is all it takes is a few minutes of stretching your chest muscles after your workout.

Here’s a simple stretching routine you can do after each chest workout:

• Place one hand behind your head and lean that elbow against a wall (or exercise machine that’s tall)
• Gradually lean forward, stretching your chest muscles and hold for about 20 seconds
• Similar to the above, extend your arm and place your hand behind the corner of a wall or grab the end of a tall workout machine and stretch your chest for 20 seconds
• Repeat this routine 2-3 times

This stretching routine only takes a few minutes, so don’t skip this important step after your workouts.

There’s more benefits to stretching than building muscle. It’s also directly related to our overall health.

If you’re interested in taking your stretching routine to the next level and prolonging health, check out Unlock Your Hip Flexors.

Post Workout Meal

Post-workout meals are the most crucial element of gaining muscle mass. This holds true for every workout, not just chest.

You don’t have to overcomplicate this. The best and most convenient post-workout meal is a simple protein shake with some carbs.

Here’s my typical post-workout shake recipe for mass gains:

• 10 ounces of almond milk
• 1-2 scoops of protein powder
• 1 banana
• 1/2 serving of natural peanut butter
• 1/2 serving of frozen dark berries
• 1 serving of kale

*Many bodybuilders use whey protein powders. I have 2 brands I’ve used over the years that seem to be good quality, for me anyway. You can read about those here: My Top 2 Whey Protein Powders

Proper Mindset for Massive Chest Growth

Lastly, I want to encourage you to get into the right mindset before you go to the gym. This is crucial because whatever is going on in your mind is going to impact your workout, which will affect your gains (or lack of if you have the wrong mindset!).

Here are a few things you can do…

• Take some deep breaths before the gym and clear your mind. Try breathing in deep, holding it for 10 seconds and slowly breath out, all through your nose. Do this 2-3 times.
• Listen to or watch something motivational and inspiring before the gym.
• On the way to the gym, and during your workout listen to metal music to pump you up!

*Listen to the albums Heavy Metal Workout and Heavy Metal Workout II during your workouts. These are instrumental metal albums written specifically for bodybuilders!

Heavy Metal Workout is more of a classuc, chunk metal album with a lot of powerful riffs

Heavy Metal Workout II is faster, and more aggressive almost like instrumental death metal.

By now you’re probably ready to hit the gym and train chest. Just pick one of the 3 beginner’s chest workouts above and follow the tips I gave you. You’ll be on your way to building a massive chest.

I hope you enjoyed this and hope that it helps you. If so, please share this post!

Excuses Don’t Build Muscle,

Jason

One of the problems beginner’s face is that there’s so much information out there. It can be overwhelming and difficult to know where you start.

That’s why I created this complete guide for you.

Here, you’re going to learn every you need to start your bodybuilding journey, from the types of workouts to do to how to eat for quality muscle gains, and other amazing tips that will help you stay on track!
*You’ll also get a complete beginner’s bodybuilding routine.

I’m also going to include additional helpful resources from pro bodybuilders like Ronnie Coleman, Jay Cutler, Dorian Yates, Lee Haney, Arnold Schwarzenegger, and several others.

Below, you’ll see the contents of this guide. I encourage you to go through each section, thoroughly…

Contents

Basics of Bodybuilding
Weight Training Methods for Beginners
Bodybuilding Workout Plan for Beginners
Increasing Intensity
Beginner’s Nutrition Guide
Beginner’s Supplement Guide
Get Started

Basics of Bodybuilding

There’s an art to building muscle. Your goal isn’t just gain weight or get big. Likewise, you don’t want to look thin and skinny. 

Bodybuilding is a balancing act of two things:

1. Building muscle mass
2. Having minimal body fat

It’s a simple concept. But it’s certainly not easy.

When you’re training (and eating) to gain size, it’s easy to gain fat. And when you’re wanting to lean out, it’s easy to sacrifice muscle.

But I don’t want you to worry about all of that right now. Instead, I’m going to take you through the basics and help you get started the right way. And the things you’ll learn here will help to reach both of those goals.

I’ll go over some of the basic principles below that you’ll want to know before you start bodybuilding. This will help you focus on the right things when you get to the gym. 

**IMPORTANT NOTE: Before reading further, watch this short inspirational bodybuilding video about the fascinating story of pro bodybuilder Kai Greene…

Bodybuilding requires consistency and patience!

It’s not an overnight process and there are no shortcuts. Make that commitment to yourself and be prepared to do this for the long-haul.

And NEVER give up!

Building Muscle Size vs Strength

As a beginner in bodybuilding, your primary goal is training for muscle size. As a result, you will get stronger. And that’s important.

However, your workouts and the way you perform each rep will be different than if your goal was solely for strength gains.

When you’re training for strength, your goal is to lift the maximum weight. So everything you do will be to support that goal. This means you won’t be doing many of the bodybuilding exercises and techniques.  

Again, you will indeed get stronger from bodybuilding workouts, but lifting maximum weights is not your primary goal. So strength gains will be a ‘side-effect’ of bodybuilding workouts. 

Your goal with bodybuilding is to build and shape your muscles. You will be lifting heavy weights and compound movements to gain mass, which we’ll go over in detail later. But you’ll also be using exercises and techniques that will pump more blood into your muscles during your workouts. 

This gives you the best of both worlds! Muscle mass and strength!

The 2 most common ways to build muscle mass are:

1. More training volume (more overall sets and reps)
2. Forcing your muscles to do the work as opposed to just moving the weight from point A to B

This doesn’t mean you should shy away from lifting heavyweights. In fact, you’ll be going heavy at the beginning of your workouts.

But that’s not all you’ll be doing. You’re also going to incorporating exercises that target each muscle, helping you get that muscle separation. And that separation is what separates true bodybuilders from average weightlifters.

**This will all make more sense when you get to the beginner’s bodybuilding workout section.

Weight Training Methods for Beginners

If you’re brand new to weight training in general, this section will help you understand the preliminary elements of lifting. This is going to give you a better idea of how your workouts need to flow.

Here’s what you’ll learn about below:

• Sets and reps
• Building your foundation
• Creating a bodybuilder physique

Sets and Reps Explained

Sets and reps are the heart of weight training and bodybuilding. Here’s an explanation of both: 

• Reps: Reps are simply how many times you lift the weight from the starting to the finishing position. For example, if you perform lat pulldowns 12 times from start to finish, that’s 12 reps.
• Sets: A set is the time you spend performing that exercise from the first rep to the final rep.  In other words, if you are performing the bench press and do 10 reps and stop, that’s 1 set.

The purpose of sets and reps is to keep track of how much volume you’re doing, and it also helps you set goals.

For example, if you did 3 sets of 10 reps for bench press last week, you may want to do 3 sets of 12 reps this week. Or you may stick to the same number of reps and increase the amount of weight.

Building Your Foundation

Building your foundation is absolutely crucial as a beginner bodybuilder.

Think of it like a house. If your foundation is weak, the rest of the house is going to be weak. If you’re foundation is strong and solid, your house will not only be stable but you’ll be able to continue building on to it.

Your body is that house. That’s why it’s imperative to start bodybuilding the right way. It will give you a greater chance of building more muscle in the future.

There are 5 basic compound exercises responsible for building your foundation of muscle. These exercises use the most effort and will build the most muscle because they’re multi-joint exercises. 

• Squats
• Deadlifts
• Bench Press
• Barbell Rows
• Overhead Barbell Press

So if you’re new to all of this, I encourage you to go back and read my post Fundamentals of Weight Training first, and then come back and read this one. 

This is also catered to beginners and will help you become even more familiar with general weightlifting.

Creating a Bodybuilder Physique

A true bodybuilder has that deep muscle separation meaning their muscles are visible. This is the difference between bodybuilding and powerlifting.

A bodybuilder looks like a jacked up cartoon character or a superhero!

That’s the look you’re going for. You don’t want to look like a big block with no shape.

So let’s go over the bodybuilding methods that every beginner needs to be aware of in order to gain muscle:

• Training your muscles from different angles
• Forcing your muscles to work harder
• Focusing on proper form (preventing injury)
• Giving equal effort to all muscle groups

Bodybuilding workouts are built with multiple exercises for each muscle group. These exercises are necessary to train your muscles from different angles, giving your muscle that full look.

Forcing your muscles to do the work is imperative! Bodybuilding is not about just lifting weights from point A to B. It’s about making your muscles move that weight!

4-time Mr. Olympia Jay Cutler explains this using his chest workout as an example in the video below…

Proper form is an absolute must. Especially if you’re a beginner.

As a beginner bodybuilder, you don’t want to start with bad habits or bad form. Poor form in the gym can also lead to injury, which can really set you back and make you lose motivation. Not to mention some injuries can impact you for life.

So, learn to master the basics of each movement. This takes extreme focus and concentration. And I’ll talk more about form in the workout section that we’re about to get into next below.

Giving equal attention to all of your muscles is imperative for building a bodybuilder physique. Many beginner bodybuilders make the mistake of focusing on the ‘show muscles.’

Oftentimes means chest and arms. Sure, you’ll look good from the front but you will look small and funny from the side and from the rear.

Bodybuilding is all about proportion. You want to look huge and jacked from ALL angles. Not just from the front.

**The ‘bulk’ of your muscle mass is going to come from your two largest muscles: legs and back. So it’s important to put extreme focus into those muscles.

Bodybuilding Workout Plan for Beginners

Below is your simple bodybuilding workout for beginners. This is a great way to get started. 

• This will be a 5-day workout plan
• You’ll be training each muscle group once a week
• Your goal is to focus on one muscle group each workout

Typically, I would recommend either 5 days on, 2 days off (Monday through Friday with weekends off). Or you could also do 3 on, 1 off, 2 on, 1 off. 

Example 1 – 5 on, 2 off:

• Monday: Workout 1
• Tuesday: Workout 2
• Wednesday: Workout 3
• Thursday: Workout 4
• Friday: Workout 5
• Saturday: Rest
• Sunday: Rest

Example 2 – 3 on, 1, off, 2 on, 1 off

• Monday: Workout 1
• Tuesday: Workout 2
• Wednesday: Workout 3
• Thursday: Rest
• Friday: Workout 4
• Saturday: Workout 5
• Sunday: Rest

***You’ll see inspirational workout videos of pro bodybuilding champions below each workout. These are not beginner’s workouts!!!

Rather, they are there to give you motivation and help you immerse yourself in the world of bodybuilding.

For now, stick to the workouts I give you below for at least 8 weeks. And use those videos for inspiration and motivation.

Workout 1: Chest

• You’ll start out with heavy bench press. These exercises will build the foundation for a big chest.
• The following exercises target your chest muscles even more. Make sure you contract your muscles and squeeze (flex) your chest at the peak of each rep. 
• You can add another exercise after 2-3 weeks if you want (preferably another pressing exercise, like Hammer Strength Press).

For additional chest training trips, watch IFBB pro Seth Feroce’s tips below:

Workout 2: Back

• It’s almost impossible not to build back width and thickness with barbell rows. And this is also a heavy compound exercise.
• You’re going to do a little more for back than you did for chest. Why? Because back is your largest upper muscle and demands more attention.
• The key to building a big and ripped back is to contract those muscles when you pull the weight all the way towards you. And when you release, take your time and force that extra tension on your back muscles. 
• After a few weeks, you can add more exercises. 

8-time Mr. Olympia Ronnie Coleman had the indisputable best back in the history of bodybuilding. You can watch his back training video below for more tips and inspiration…

Workout 3: Legs

• Your volume is increasing with legs. Many neglect their legs, or at best they don’t train them as hard as their upper body. Don’t make that mistake.
• You’ll start with heavy squats but after that, it’s all about volume. Legs tend to respond better (and grow faster) from higher rep ranges. This is due to the types of muscle fibers in your quads. 
• Make sure you’re forcing your leg muscles to do the work on every rep. Don’t just go through the motions. 
• You can later add more sets to this workout. And feel free to up the reps to 15 on everything after squats. 

6-time Mr. Olympia Dorian Yates takes you through one of this brutal leg workout below. Granted, this is not for beginners but it will give you some ideas on what is to come for you once you get more established in your bodybuilding routine.

Workout 4: Shoulders

• Your shoulder workout will be similar to your chest workout. 
• Building big shoulders requires focusing on those specific muscles through each exercise. Don’t sacrifice good form for heavier weight, especially with shoulders.
• You can also add more sets, or another exercise later (dumbbells shrugs is something you’ll eventually want to add). 

7-time Mr. Olympia Phil Heath shares one of his awesome shoulder workouts in the video below. Again, this is not for beginners but more for inspiration.

Workout 5: Arms

• The final workout of the week is biceps and triceps. And what better way to the week!
• If you want to build huge and ripped arms, it’s going to be crucial for you to focus on contracting those muscles throughout each rep. 
• Feel free to add some drop sets or rest-pause sets to your arm workout once you get started. 

Top Mr. Olympia competitor and multiple-time Arnold Classic winner Branch Warren takes you through one of this arm workouts. Branch is known for his extreme dedication and brutal workout intensity, which we’re going to talk more about intensity below.

How to Increase Intensity

After going through this beginner’s bodybuilding workout plan for 2-3 weeks, you can start adding more exercises and more techniques.

Once you get the movements down, the next step is to increase the intensity of your workouts. Here are a few ways to do this:

• Drop sets
• Supersets or giant sets
• Rest-pause sets

Drop sets are one of the most commons ways to increase your intensity. Here’s how drop sets work:

• Perform a set
• Reduce the weight by about 30%
• Perform another set
• There’s no rest between these sets, which makes it a drop set

Supersets are similar to drop sets in the fact that there’s no, or minimal rest between sets. Here’s how supersets work:

• Perform a set
• Immediately perform another set of a different

*Giant set are similar but consist of more than two exercises. There’s also a short rest period allowed between these exercises.

Rest-pause sets are for next-level training intensity. Here’s how rest-pause sets work:

• Perform a set
• Rest 15-20 seconds
• Perform another set using the same weight

Learn about how these techniques and more can help you make gains faster in this post: 7 Weight Training Techniques to Increase Intensity

Bodybuilding Nutrition Guide for Beginners

A ‘huge’ (no pun intended) part of bodybuilding for beginners is nutrition.

Most of us start lifting weights to get bigger, aka to gain more muscle. But you’re not going to do that without food.

But not only do you need enough calories to grow; you also need enough of the right types of foods to build quality muscle and for other reasons that I’ll explain below.

There are 3 things you need to keep in mind with beginner’s bodybuilding nutrition:

• You need enough calories for muscle recovery (this is was allows for muscle growth to happen)
• You need the right types of calories to provide fuel for your workouts
• You need certain foods to improve and maintain good health

**Sometimes eating for health takes a backseat for beginner bodybuilders because they’re focused too much on making gains.

Whereas you can probably get away with being lenient with your diet in most cases, you don’t want to develop poor eating habits. Those habits will be harder to break later!

Basic Concepts of Macronutrients for Bodybuilding

Before we ‘dig in’ to this, don’t let things like macronutrients scare you. Many see that and immediately become unmotivated because they think they’ll have to start counting every calorie.

Heck, you may even be where I was when I first started bodybuilding; I had no clue what a macronutrient was!

So I’m going to break this down so that it’s easier to understand and follow.

Macronutrients are:

• Protein
• Carbs
• Fats

Now, you’ve probably heard of many different diets that limit carbs or limit fats. Don’t get caught up into all of that. Rather, understand that you need a balance of all macronutrients as a beginner bodybuilder.

It’s true that there is not a one-size-fits-all meal plan that works the same for everyone. But there are some basic guidelines that will help you get started…

• Protein: 40%
• Carbs: 40%
• Fats: 20%

This means 40% of your calories should come from protein sources, another 40 gram carbs and 20 from fats.

Again, this is by no means the ‘perfect bodybuilding meal plan’ for everyone. It’s just a good place to start.

**You can read more details about how macros work in my post: 5,000 Calorie Meal Plan for Mass Gains with Macros By Body Type

Bodybuilding Meal Plan for Beginner’s

Here’s a sample bodybuilding meal plan for beginners. This caters to gaining mass and is considered a sensible, balanced meal plan for a day. Use this meal plan as a guide to create your own bodybuilding meal plan:

Meal 1:

• 3-4 whole eggs (cage-free)
• 2 turkey sausage links
• 1 serving of oatmeal

Meal 2:

• 1-2 scoops of protein powder
• 1 banana
• 1/2 serving of natural peanut butter
• 1 serving of dark berries
• 6 ounces of water or almond milk (*regular milk if you’re a hardgainer)

Meal 3:

• 6-8 ounces of ground beef (grass-fed), turkey, or chicken
• 1 serving of whole wheat pasta
• 1 serving of fruit or green vegetables

Meal 4:

• 6-8 ounces of steak, chicken, or fish
• 1 sweet potato
• 1 serving of brown or Jasmine rice

Meal 5:

• 2 servings of cottage cheese
• 1 serving of fruit (this is optional if you’re ok with some carbs before bed)

**Watch how IFBB pro bodybuilder Evan Centopani eats below:

Again, this is just an example of a one-day bodybuilding meal plan for beginners. You can substitute foods in this plan, and you can also add another meal if you’re looking to gain more mass.

Remember, no matter how hard you work out, if you don’t replenish your body with the proper nutrition it needs, you will not grow. Nutrition is all about recovery and optimizing energy.

**If you’re like me, you get tired of eating the same meals. So I have a complete muscle-building recipe guide you can check out here: 200+ Bodybuilding Recipes for Gains

Rules for Quality Mass Gains

In addition, there are a few basic nutrition rules that apply to most. And these are probably the most important of them:

• Eat a balanced diet with plenty of high-quality protein, healthy fats, and healthy sources of carbs
• Stick to natural, organic foods (minimize processed foods)
• Minimize sugar
• Don’t undereat
• If you tend to be on the heavy side, don’t overindulge

Bodybuilding Supplement Guide for Beginners

It’s easy to get lost in the world of bodybuilding supplements. There are so many products, brands, and types of supplements. It can be overwhelming even to us that have been in this game for a while.

But no need to fear (because TheMuscleProgram is here)! I’m going to give you a basic supplement plan for beginners.

The truth is you don’t need to be taking a ton of supplements, especially if you’re just starting out. Here’s the basic 3 I recommend starting with for beginners…

1 – Whey Protein

• What is it for? – Protein is important for building muscle. You need it to recover and grow.
• Why do you need it? – Specifically taking whey protein after your workout is a great way to kick-start the recovery process since it digests quickly. You can mix it with things like Almond or Coconut milk, fruits, yogurt, and other goodies for your protein shakes. These protein shakes also be used for between meals to increase your overall protein intake.
• Best times to take – Post-workout and between meals (or can be used as a meal replacement).

2 – Multi-Vitamin

• What is it for? – To ensure you’re getting the essential vitamins and minerals your body needs to recover, function, and grow new muscle.
• Why do you need it? – Chances are you’re not getting the adequate dose of vitamins and minerals in your diet. And when you’re training hard, you need more than the average couch potato. So it’s crucial to add a multi-vitamin to the top of your list of supplements.
• Best times to take – With any meal (I take mine with my post-workout meal).

3 – BCAAs (Branched Chain Amino Acids)

• What is it for?– BCAAs consist of 3 amino acids leucine, isoleucine, and valine. Along with being the building blocks of protein, BCAAs are also necessary for muscle growth and recovery.
• Why do you need it? – Sipping on BCAA powder mixed with water during your workouts helps increase protein synthesis and prevents the breakdown of protein. It also great muscle energy during your workouts.
• Best times to take – Pre, intra, and post-workout.

As I stated earlier, there’s an influx of supplement brands and types of supplements. These are my bodybuilding for beginners basics, and in my opinion, it’s all you need for now. Build your foundation first before jumping into the fancy supplements.

**You can see the supplements I personally take on my resource page here: Jason’s Supplements

It’s Gains O’ Clock! Are You Ready?

Now it’s time to get excited about your bodybuilding journey! You’ve made the decision to jump into the gym and start getting stronger and building more muscle.

You can even bookmark this page in your favorites in case you need to revert back to it. And I think the bodybuilding for beginners workouts will especially come in handy for you.

There’s no feeling like being in the gym and building muscle, and trust me, you will do this for the rest of your life!

So, what’s next?

12-Week Mass Building Program

If you feel that you’re ready to take things to the next level, try my 12-week mass and strength training program.

This will take you through the entire process of packing on more muscle mass. And the program is detailed, taking you through every step.

Get started now: 12-Week Hardcore Muscle Building Program

Train with Passion,

Jason