Your First Workout Program To Build Muscles & Get Stronger - Beginners (Workout B)

So, you have finally started your first workout to get stronger & build muscles. Now its time to tell you about Workout B that you will do on day 3. If this is not clear, please go back to the last post & read it thoroughly to understand it better. Before I start, please note that muscles don't grow when you work out. They grow when you give them proper nutrition & adequate rest. That's why 5X5 requires you to take a 1-day rest before you do another workout. You just have to do 3 exercises per workout session & take a 1-day rest. Then you do Workout B as I am explaining below.

Workout B

Squats

It has already been described in my last post. As you can see, you squat 3 days a week, every week. Keep on increasing weight once you have achieved proper form & confidence. But, do all 5 sets with the same weight on a given day. You will overload it after 3-4 months.

Overhead Press

Overhead Press works your shoulders as primary muscle group & arm and abs as secondary muscle groups. Watch the video below to learn about the proper form & technique. As usual, start with light weight until you gain confidence.

My tips for Overhead Press : - Keep your abs tight throughout the motion. Also, keep your body straight & don't arch your back. If you are arching your back, you are using heavy weight. Lower the weight & then perform it.

Deadlifts

My personal favourite & one of the greatest exercises ever! Deadlifts are known to add mass to your body like no other exercise. Deadlifts work almost entire body from neck to calves. It recruits around 250 muscles, so you get the idea how much you can benefit from it ;-) It primarily targets your lower back, sides of back & abs. Its also one of the simplest exercised to do. BUT it does come with its own risks of injuries. Deadlifts are quite taxing on your body. It leaves me breathless & fatigued so I always do it at the end of my routine. You should also do the same. Go slow & low on weights in the beginning. Increase weight later on. It will make your body overall stronger & massive.

My tips for Deadlifts : - Do it barefoot. Needless to say, start with very light weight until you master the form. Keep your chest up & shoulder blades retracted. Also, keep a small arch in the back. Not too much, though. Keep in mind, that incorrect form can injure your back & keep you off the gym for long. Don't risk your body by starting with heavy weights or incorrect form. Less is more here. Also, from http://stronglifts.com/5x5/, you only Deadlift for 1 set of 5 reps. Don't make it 5 sets. I now do 5x5 deadlifts twice a week because I am not a beginner.



That's it :-) Now start doing both these workouts & see yourself transforming into a more muscular and stronger person :-) Good luck!!

Disclaimer : - I am not a medical expert. An intense workout is highly demanding physical activity & is dangerous if not done properly. Please consult your physician before you start lifting weights. Even if you have lifted earlier, please seek consultation before you start hitting it hard. All the content on my blog is my personal experience & efforts. It may or may not suit you. I am here to put you in the right direction only. Please check with your doctor to determine if you are fit for lifting weights.