Make Gains Like a Beginner: Novelty and Hypertrophy

Make Gains Like A Beginner: Novelty and Hypertrophy

The following are some of the benefits of making gains like a beginner:

You will gain muscle faster than someone with years of training experience. You will have more energy and less fatigue.

Your strength increases much quicker than someone who has been lifting weights for many months or even years. You will feel stronger and more powerful when performing exercises such as squats, deadlifts, bench press, overhead presses, rows and chin ups.

Make Gains Like A Beginner: Novelty And Hypertrophy Workout Template

The following are the exercises that you should perform in your workout every day. If you don’t do these exercises correctly then it won’t produce results fast enough.

Do not skip any exercise!

Exercise Sets Reps A Barbell Squat 3 10 B Dumbbell Bench Press 5 12 C Close Grip Pull Ups 4 8 D Triceps Pushdowns 2 15 E Standing Military Press 1 20 F Seated Cable Rows 1 10 G Face Pulls (Chin Up) 2 15 H Situps 1 20 I One Arm Row (Barbell or Dumbell) 2 8 J Bent Over Lying Leg Curls 2 15 K Skull Crushers 3 12 L Standing Calf Raise 3 12

Make Gains Like A Beginner: Novelty and Hypertrophy FAQ

What is the purpose of this program?

This routine lays out the basics for all bodybuilders who are looking to build a strong foundation for building muscle. All exercises are designed to hit the most amount of muscles as possible, while also providing maximum effectiveness for your workouts. This program is effective in providing newbies with rapid gains in a short period of time.

Sources & references used in this article:

Effects of order of resistance training exercises on muscle hypertrophy in young adult men by A Avelar, AS Ribeiro, JP Nunes… – Applied Physiology …, 2019 – NRC Research Press

Crushing motor patterns in drum (Teleostei: Sciaenidae): functional novelties associated with molluscivory by JR Grubich – Journal of Experimental Biology, 2000 – jeb.biologists.org

Differential effects of heavy versus moderate loads on measures of strength and hypertrophy in resistance-trained men by BJ Schoenfeld, B Contreras, AD Vigotsky… – Journal of sports …, 2016 – ncbi.nlm.nih.gov

Nail these unwritten rules for faster gains in size and strength. by B Geiger – bodybuilding.com

Defeat is a major stressor in males while social instability is stressful mainly in females: towards the development of a social stress model in female rats by J Haller, E Fuchs, J Halász, GB Makara – Brain research bulletin, 1999 – Elsevier

Effects of different resistance training systems on muscular strength and hypertrophy in resistance-trained older women by AS Ribeiro, AF Aguiar, BJ Schoenfeld… – The Journal of …, 2018 – journals.lww.com