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How to gain muscle mass? Workout for beginners

Did you join the gym recently or are you ready to start?

If your goal is to gain muscle mass, here you’ll find a training plan for gaining muscle mass for beginner level.

The plan is designed for a week, including the type of exercises, the number of repetitions, sets and rest days.

What should a muscle mass training for beginners consist of?

The beginning

When you start practicing physical exercise there are several factors that must be taken into account so you can set goals strategically.

Some of them are:

  • Age
  • Gender
  • Body type -ectomorph, mesomorph or endomorph
  • Pathologies
  • Patience

One advice: You should always consult a fitness professional or a health professional to make sure if you can do physical exercise or if there are some additional precautions you need to have.

Check out some of the best tips for a beginner in the gym in our blog article.

Rest and nutrition are also essential in this process: for gains in muscle mass, it will be fundamental to increase your caloric intake, and rest is one of the most important phases for building muscle mass.

In most cases, in a training for beginners, there’s always the advantage that the body will react faster than you thought it would, and you’ll see results more quickly.

Type of training

Training to gain muscle mass

In this training plan all muscle groups will be worked so there’s no muscle decompensation.

In addition, it will respect anatomical adaptation, which consists of the process of preparing the body for more advanced training phases, helping the body to adapt to new stimuli.

According to Boompa, DiPasquale and Cornacchia in the book “Serious Strength Training”, the phase of anatomical adaptation:

“Activates all of the muscles, ligaments and tendons of the body so they will better cope with the heavy loads of subsequent phases.”

It’s advisable to not increase your weight too fast, for at least 15 days or 3 weeks, to not risk tendon or joint injuries.

Again, patience is key to success.

Listen to your body and always try to figure out how much weight you can handle – a load that allows you to reach the number of repetitions recommended or those essential to achieve muscle failure.

Repetitions until muscle failure is a technique that, according to some authors, can be considered effective.

The rest time in between the reps can vary from 30 seconds to 1 minute and in between sets the rest time should be around 2 minutes.

I could give several examples, but from my own experience, this plan has given results.

Workout plan for gaining muscle mass – 1 Week

Day of the weekExerciseSetsRepetitions
Monday: Large muscle groups (full body workout, endurance and hypertrophy)Cardio – 10 minutes 
Squats

3

15/12/10

Bench Chest Press

3

15/12/10

Low Row

3

15/12/10

Barbell Shoulder Press

3

15/12/10

Abdominal Crunch

3

20

Tuesday

Rest day

Wednesday: Large muscle groupsCardio – 10 minutes
Deadlift

3

15/12/10

Pec Deck Flymachine

3

15/12/10

Pulldown

3

15/12/10

Dumbbell front raise

3

15/12/10

ScissorKick

3

20

Thursday

Rest day

Friday:    Isolated  musclesCardio – 10 minutes
Machine leg adduction and abduction

3 of each one

15/12/10 of each one
Smith machine calf raise

3

15/12/10

Dumbbell alternating bicep curl

3

15/12/10

Triceps pushdown

3

15/12/10

Dumbbell lateral raise

3

15/12/10

Back Extension

3

15/12/10

Saturday

Rest day

Sunday

Rest day

The rest days are very important for the body to recover and for the muscle fibers to regenerate, thus enhancing muscle building and increasing muscle mass.

This plan will allow you to work practically all muscles and to prepare them for the next phase.

I highlight the rest days, for the reasons mentioned, and a type of workout that’s safer at the level of the joints.

To complement your training, you can always take a look at Zumub’s selection of mass gainer supplements.

Comments

The information included in this article concerns the authors opinion only.

About David Silva

David Silva
David Silva is a Personal Trainer and FIT and Life Coach. He uses his profession to inspire others and get them to achieve their goals, whether through his job or his writing. His motto is "A mission of life is a mission accomplished".

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