If you’re a beginner and even an intermediate, all you need to do is work hard on the major compound movements that work the entire body. Split routines, negatives, and the like are for more advanced trainers.
Isolation exercises shouldn’t even come into the picture until you’ve been doing them for a period of years. The main compound exercises build mass throughout the body, which is what beginning and intermediate lifters should do before deciding to work all angles of the biceps. Build good sized biceps first and then worry about hitting them from all different angles!
Don’t forget to eat well, rest and drink plenty of water. Water is your friendly people. Don’t think for a second that you’re going to build a solid body by working out and then shoving pizza and beer down your throat whenever you can. Don’t go overboard, everyone should let loose and have fun, but be sensible about it.
Bodybuilding HIT Program: Routine for Beginners
Squats 2×10-15
Bench press or dips 2 x 6-12
Reverse Grip Pull Ups or Pull Ups 2 x 6-12
Overhead Press 2×6-12
Notes: Exercise two days a week and work to momentary muscular failure. Once you get through the reps with good form, add more weight. Add some abdominal work if you like, but stay away from isolation exercises. Patience is key. Unless you’re a genetic freak or on drugs, the gains are slow but steady. If you are new to this, stay on this beginner program for six months to a year and then move on to an intermediate program.
Understand that to be successful in any weight training program, hard work is a must! Half-hearted effort does nothing for you. If you are new to weight training or severely out of shape, consult a doctor first. End of disclaimer.
