1 translation missing: en.blogs.article.read_time

As a new lifter, it is vital that you learn each exercise correctly.  Really learn to feel the movement and contraction, while stimulating each fiber throughout the repetitions.  Building muscle is about stimulating fibers with maximum effect and being able to recruit as many fibers as possible throughout a set... not what weight you can move from point A to B.  

Be sure to move the weight in a controlled manner, stretching and contracting each muscle targeted, fully.  A constant movement speed of 2:2 (speed of contraction) should be used throughout these repetitions.  

As a beginner, it is key that you follow a basic plan to build up the body and get it ready for heavier work going forward.  Too many people try to run before they can walk but this is a process that must be respected and followed for safe and optimal results.

Training Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push/Pull Rest Legs 1 Rest Push/Pull Legs 2 Rest

PUSH/PULL

Exercise Reps/Sets Rest
Chest Press Flat 12-12-12 60-90 Seconds
Bent Over Row 12-12-12 60-90 Seconds
Incline Chest Press 12-12-12 60-90 Seconds
Close Grip Pulldown 12-12-12 60-90 Seconds
Shoulder Press 12-12-12 60-90 Seconds
Upright Row 12-12-12 60-90 Seconds
Tricep Pushdown 12-12-12 60-90 Seconds
Barbell Curl 12-12-12 60-90 Seconds

LEGS 1

Exercise Reps/Sets Tempo Speed Rest
Lateral Raise 12-10-8 2:2 90 Seconds
Dumbbell Shoulder Press 12-10-8 2:2 90 Seconds
Upright Row 12-10-8 2:2 90 Seconds
Rear Delts 12-10-8 2:2 90 Seconds
French Press 12-10-8 2:2 90 Seconds
Tricep Rope Pushdown 12-10-8 2:2 90 Seconds


Also in Ignite Nutrition Articles

Different Protein Sources and How They Relate To Recovery
Different Protein Sources and How They Relate To Recovery

3 translation missing: en.blogs.article.read_time

Read More
Cornerstone Supplement Stack
Cornerstone Supplement Stack

4 translation missing: en.blogs.article.read_time

Let’s be real; you’re looking for an edge no matter if you’re a dedicated athlete that’s been training for years or a beginner just getting into your chosen sport. You know that if you want to reach the highest levels in your sport, you can’t do it alone. Of course, your training, as well as your nutritional programs, must be
Read More
Yes, You Can Get Stronger During A Cut Cycle
Yes, You Can Get Stronger During A Cut Cycle

5 translation missing: en.blogs.article.read_time

At first glance, the idea of gaining strength while you’re on a cut seems a little far-fetched. Think about it: you’re taking in fewer calories, which means less energy, and that usually means a drop in strength. After all, you should be lifting heavy and using a progressively heavier weight to increase your strength over time,
Read More