Build Muscle and Strength, How to Build Size and Power, Beginner Bodybuilder Workout

[Nandor2706]

:)) "Make sure u breath" I can;t see he is breathing:P

[lamar807]

@TyronePerez

I hear yah lady! However, in case you

are ready to put in some work and you

understand but there is no so called

magical path to build muscle, then im

sure that the site:

MusclesMaximizer.info

can really help you to gain muscle as

naturally and to take your body to the

nxt lvl just like mine..:))

[SuperSwedishBear]

Im a big guy and want to start bodybuilding Is it possible to begin big to be mucsle bigger. Sorry for the poor spelling

[UIsTall]

@SuperSwedishBear Check out my channel, or inbox me. I'll help you out. I know how it feels to be a big guy and not gain much.  - SZ

[BenjieJayy24]

Can anyone explain why this is better than drop sets?

[mabalasik1982]

the video and the exercise is cool. But exercise alone won't help you build muscle it still need an effiecient diet in order to loose fats. I do know a link of an site that helps you gain lean muscle, loose fats and achieve the look you ever wanted. Youtube won't allow me to post the link but you can check it on my profile.

[jedicelt]

OK, that was the worst squat I've ever seen.

[dp44]

for a real workout check out defranco's gym on youtube

[rpdner]

hey I did this all exercises for 6 7 weeks. It really worked for me.  thaks a lot.can u plz upload a new schedule which we can do after this schedule?

[MusicBoy805]

so wait lemme get this straight.....

I do the 4 exercises u showed me here for 6-8 weeks straight, right?

and what do u mean by "change the exercise accordingly each week?

[DROWNlNGTADPOL3]

@MusicBoy805 change as in you may wish to do extra legs or extra upper body. or you may have a nigling injury so dont want to stress that muscle as much that week

[BodybuilderBeginner]

what if we are still sore on wednesday from the workout on monday? do we still workout or wait till the sorness is over

[dinamiaesthetics]

@BodybuilderBeginner How's your program?

[BodybuilderBeginner]

@dinamiaesthetics it is the same workout he does in this video

[dinamiaesthetics]

@BodybuilderBeginner Wait til soreness is over. But in all certainity, It'll pass. I've been through it at my beginning as well. Afterwards you won't feel it, trust me.

[BodybuilderBeginner]

@dinamiaesthetics thank yu for the advice

[dinamiaesthetics]

@BodybuilderBeginner How long have you been doing it?

[BodybuilderBeginner]

@dinamiaesthetics well ive been training for about 6 months and havent seen that much size or gain so i decided to try this and i hope it works i have been doing this for about 1 week

[djsubliminalreeve]

i used to workout out 3 hours a day and have strict meal plans now i have lost strength in my lifts is there a way to get it back without obsessive workout plans that take up your whole life. by the way i still eat healthy i just dont go super low on carbs

[vishnukartha47]

How to increase power, please advice me

[Flankermatty94]

would i be fine adding a clean+jerk and some form of plyometric movement onto this workout? or maybe perform say monday ill do 2 exercises then go back to 1 on the wed+fri, then weds ill do 2 for chest, fri 2 for back if you get what i mean. + isnt this the type of training most athletes do? or along the same lines?

[surferdude1711]

@erickobe1 cant find it xD

[SpartanLegion1]

Do you do a little under your max, or a certain weight? I would really like to get into shape over this summer.

[alihandro1913]

Can anyone tell where i can get a complete routine for bodybuilding for beginners??

[MrBadSingh]

Cheerz Aaron,nice one for sharing that.I'm gona defo use that in the gym 2mw mate.

[gangkapak]

how bout itermmediate bodybuilder, isthis type of workout is ok

[gman0345]

A beginner is anyone with a year or less if training. A beginner could see HUGE results from this program in conjunction with a proper muscle building diet. Find your caloric needs and divide your ratios 40% protein 40% carbs 20% fats. Every 4-6 weeks change your exercises. Search google for compound lifts for more examples.

[frzzu]

which of these exercises would be the best to increase overall strength and a stronger core? Because i'm trying out to be a lineman on the football team and for those of you that have an understanding of that position, you are already aware that it really uses a lot of brute strength.

[HATEHACKERZZ]

Go little down more during squats

[XeDeonas]

i go to gym 3-4 times a week , and i got a bit of body fat , and all i want to ask , would Protein ( size and strenght ) not affect me getting fat or more overweight?. Thanks

im currently using Protein that says ( Recovery and Development ) and i dont see alot of result.

[FluffyBalls009]

I Hope im not asking for too much but can you post a weekly workout, like an example of what to do monday, tuesday, wensday, thursday, friday, saturday, sunday, Like Arms and back Monday, Legs and shoulders tuesday, arms and back wensday... like i honestly dont know what sets to do on which days and i need a little example...

[devilxheaven]

Hey! Great vid!

I haven been training for 5 month and I have been training like this for a month now!

It's going great!

[grgeorges]

Do isometrics. Read John Little!!!!!!!!

20 minutes a week.

[AG1LEN]

So please just to make myself clear, you recommend doing all of this 6 exercises (abs included) the same day, and 3 times a week ?

[pardeepbhachu]

Been looking to get back into shape, especially for my wedding next year.

Going to take this up and will keep a video log :)

Thanks Aaron

[yodakid69]

the over hand grip can fuck up your biceps especially if u add alott more weight, hook grip is better when doing dead lifts

[TheLeilisa]

How tall are you?

Steroids make you grow taller ?

[Deezenuts567]

Will I really see results from doing this? Anybody actually try this out?

[FeelPainCGain]

Hi there, I was just wondering as a beginner how long should i use this base programme for?

Cheers

[FeelPainCGain]

Hi there, I was just wondering as a beginner how long should i use this base programme for

Cheers

[fumitoshisato]

Good way to start out. For anyone who doesn't have weights or doesn't belong to a gym, just do pushups, situps, wall sits, and pull ups. You'll get in pretty good shape from those alone.

[BigTimeFun8]

dude i wish i had you for a trainer!

[MRKSC13]

@ UJustR4pedMe dude r u kiddin me dang ur skin n bones I'm 5' 8" and 134 pounds dude hit the gym

[MRKSC13]

@louisleesj and by the way I'm 15

[MRKSC13]

@louisleesj a "rep" is like a one count if you're squatting going down then up this is "1 rep" a "set" is one time around like I got 3 sets of 10 reps so I'll do 10 reps three seperate times

[MrDroberts24]

@MRKSC13 correct. so 1 set of 10 reps = 10 reps, multiplied by how many sets you do. So 3 sets of 10 reps = 30 reps.

[masterofpuppets2092]

What a great workout, and such a modern looking gym Is this your gym?

[1981z28camaro]

Hey, I'm looking for an online bodybuilding motivating partner, send me a message if your interested in keeping eachother motivated, and sharing tips, and whatnot!

[darscute03]

i just finished 8weeks program what should i do next men tnx...

[darscute03]

what should i do next i just finish your program for 8weeks...

[Jerry11606]

so how much do you recommend we add each time we increase the weight?

[louisleesj]

hi...i'm a beginner here, what does reps refer to? 

[UJustR4pedMe]

i got a question...i's like really skinny(really fast metabolism) like 120-125lbs 6'3(age 16) i have strength and conditioning right now in school for gym(we runny(thats pretty easy) and weight limiting(which i have trouble w/) how could i like get "bigger" or put on weightany idea? thanks

[UJustR4pedMe]

i got a question...im like really skinny(really fast metabolism) like 120-125lbs 6'3(age 16) i have strength and conditioning right now in school for gym(we runn(thats pretty easy) and weight lifiting(which i have trouble w/) how could i like get "bigger" or put on weight(and i do eat alot of protein too e.g. peanut butter) any idea? thanks

[survivalgun]

alot of the body builder people on youtube look like midgets not to be offensive im just saying

[aronoda]

Hey Aaron nice vid, wish you luck ;)

Ive been lifting most my life, and im in shape. I subscribe to the school of bulking and cutting (i got most of my info from bodybuilders)

Right now im going for SIZE, im using a 4 day split with upper body (mon thurs) lower body (tues friday). But recently a bodybuilding friend of mine said i should just go to the gym and slam 1 muscle group each day (hes a pro bodybuider so i believe him). again im going for size, what do you think?

[DaOsman1]

hey what if you cant do deadlifts , got some pain in my lower back . Can i do bent over rows ?

[ICLaSsiicKI]

Your squat form is shit!

[TheSwiftmeister]

i can't really afford a memberhsip to a gym how can i build muscle with out a gym ??

[michivi2]

So I am almost done with this 8 weeks routine. Can you please let me know what is next?

Big Thank you

[Rouchest]

@michivi2 Did u see any progress?

[KRASIMIRpro]

wait was that a squat or 1/4 of a squat because it didn`t seem like you go deep enough

[gargantuandick]

Smith machine ROM is unnatural and requires no muscular control. Use dumbbells for incline press

[chrisramirez1015562]

dude your deadlift will blow your back out.. and your squats are pathetic.. please teach technique into your video's for the true beginer's who are watching..

[davidealessio]

@chrisramirez1015562 stfu

[thereecious]

Do you really recommend 4 sets? I was taught to do 3. I just start.

[AirbrushDGart]

what about working the same muscle group 3 times a week. how can they rest? i heard that one should not work same muscles every time. so this is ok?

By the way great E-book i wll read it as soon as i can :)

[nathanbilly592]

listen im 18 will be 19 in 3 mths.150 pounds,i can do no hand flips etc but my stomach however is a little flabby..i am determined to start serious weight lifting .btw i am 5 7 inches...an a body builder told me that i have a natural body build... how do i start my quest to become ripped!!!.an den rub it in ppl who thought i cudnt?

[MrJaysChannel]

it feels weird going to a gym, to many beasts of men, then theres me.

Haha :)

[wsiklogfh]

i want to do bodybuilding, i am really motivated and i put all my strength and soul when i work out, so i want to ask everybody are there any specific proteins/powder supplements that target specifically the increase of muscle mass? (for beginners)

[bigmanoncampus5]

im 17 and im not a hard gainer. if i wanted to gain muscle fast with proper nutrition. would it b better to do that 3 day split program in ur ebook to get ripped n add muscle size. or should i do that 5 split program?

[machine1986]

I've worked out off and on for the past 2 years with no significant muscle gain, i'm 6ft tall and continue to hover around the 160lb mark. This summer i plan on increasing my meals to 5 a day and and upping the portions as well, perhaps protein supplements too. Your video was great advice,but is there any other tips you might have on increasing muscle mass fairly quick? Im worried if i eat all this food that ill gain fat and if i do too much cardio i wont gain any weight at all.

[africansupaman]

Hey mate...i am from the Uk...and i must say, you have done a rather considerable and commendable service for all of us who are thinking of joining the gym as beginners. I am rather skinny(49 kgs..i know bloody hell ay!lol) and i was wondering...what is the best exercise that i could perform when i join gym?...And how do i warm up...could you elaborate to me.Much appreciated

[SuperVirk1]

this guy didn't get low when demonstrating how to do squats

[recheveste31]

he kinda looks like Jay Cutler..lol

[Time2getjacked]

Yea even just squats every 2nd day is way to much. Especially for a beginner if your doing as much weight as you can for 12, 10, 8, 6 reps. Theres no way a one day break is gonna help you recover enough. Your still sore as fuck!

[MatthewsJE]

Although this guy is correct about people over training, every thing he says after that is disputable. if your a begginner looking to burn fat, and tone up then this workout should do that for you, however anyone looking to put on any noticable muscle size and build strength, stop watching. reason one: you cant train every muscle on your body (exspecially by doing massive dead lifts and squats on the same day with a one day break in the middle. anyone who knows anything about gym knows this

[StaticRome]

Great vids on your channel AG,

But this beginner workout may or may not work for some individuals. Of course it depends on

- the person's ability to recover

- the overall intensity of the workout

- the person's nutrition program

Some people may benefit more when working intensely on the each muscle groups once a week instead of working intensely three times a week on all muscle groups.

Regardless, great workout.

Thx for sharing all ur bodybuilding expertise. Lookin forward to more vids.

[martyswaggerthizzy]

Do deadlifts and squats stun your growth???? I'm wondering because when you do those exercises you put negative pressure on your spine

[Time2getjacked]

So I did this workout yesterday. Seemed fine after lil sore but nothing to crazy.Last night I did some stretching... Now today my back is completly locked in place, having a hard time sitting down standing up, laying down anything. I had never did deadlifts before but i followed what you said to do 15 reps warmup, highest weight i can do for 12 reps than 10 ....8. Are you sure you should be recommending this to a beginner?? Considering most beginners have prob never done any deadlifts?

[Time2getjacked]

I was also wondering about doing preacher curls on the machine. I assume its fine to do them without the machine right? Plus would it be to much to do some DB curls and hammer curls along with this on the same days im training? Or would that be overtraining. I have dumbells at home so itd be convenient. Thanks alot for doing this and helping us with some questions we have.. sorry i got so many lol, but Ive been loooking for something like this for a while now.... seems like a great workout.

[Time2getjacked]

how come you need to progress to switch it up?I find back rows easier to do than deadlifts..... plus aren't you supposed to be mixing it up.... keep the muscles guessing? I tried this workout today. It was INTENSE I never tried deadlift till today...now i know why i never realized how tiring they can be.... Damn good back workout ... The only thing I didn't like about it was that it took so long. to finish.

[Time2getjacked]

woops I didnt mean to post that, but yea i was wondering the same thing... if we could add pulldowns and pullup for lats?

[MrBodyDesigner]

If you're going heavy enough the Deads will suffice for your back training. In fact is the premier back exercise for size. As you progress you will change all exercises for example using a Back Row instead of a Deadlift. This will insure continued intensity and continued growth.

ag

[Time2getjacked]

yeah i was wondering the same thing thumbtackfacemask

[thumbtackfacemask]

What about the back? Should'nt the lats be involved in building a solid foundation? Or does the deadlift incorporate enough of the back to skip lat excercises? Excellent vid, thanks for the help.

[Time2getjacked]

I also wanted to make sure i understood this correctly you suggest to do the warmup 15 reps... than on the 2nd set do the most weight you can do for 12 reps 3rd set most you can do for 10 reps than 4th set most you can do for 6-8. So I'll always be increasing the weight every set.....?

[Time2getjacked]

Hey thanks alot for doing this. I was wondering how often you recomend doing the options you gave us?

[Ricecakes001]

would you recommend this type of workout program for someone who is 9 weeks out preparing for a show?

[Muscleadviceplzz]

Can people watch my video and offer advice and help please, I've been lifting weights for a long time but i dream of being a bodybuilder please help!

[swtazpnoy]

tnx for the tips.. ur awesome for doing this for the people who loves fitness.. keep up the good work..

[citadelroxyo]

what do you do if youre poor and cant afford all these supplements -_-

[MrBodyDesigner]

Good Quality Food is all you need mate.. Just get a good source of protein and carbohydrates in your body every 3-4 hours. Train hard, drink plenty of water and rest! That's all there is to it...

[citadelroxyo]

@MrBodyDesigner oh okay thanks! I thought you had to get all these supplements!

[MrBodyDesigner]

Plenty of Egg Whites, Chicken Breast, Lean Meats and Skim Milk will do the trick most of the time. It's only when you can not gain with diet alone that you may need supplementation or when you want to accelerate progress! Take care bro and lift hard!..

aaron

[MURKYDEEP100]

@citadelroxyo You steal em'.

[noah0926]

@MrBodyDesigner

i weigh about 145, i want to get lighter and slimmer, but i want to accompany it with exercise, rather than just pure diet, also i want to put a shape on my body, but i dont want to get bulky, because im not that tall, so it akward if i will gain huge muscles. so is this program suits me? does it will fit on what i want? tnx...,

[pskdlfhv]

hi Mr _--- i want to train(personal trainer )?

[jesseandjosh101]

Geat video !!!!

[snuffzsf]

I like your video but may i asked why do you train back chest shoulders legs on the same day you shouldnt be training big muscles together.

I train 2 hours a day in the gym and i have been for years i found 45 minutes in the gym wasnt enough for me But i didnt even think i was over training because i started seeing major gains. How long do you train 4?

[MrBodyDesigner]

This is a size and power cycle. Since each muscle is only being worked for four sets with progressively heavier resistance you will end up working each muscle group with 16 "Power" sets over the course of 1 week. Much more effective for establishing base size and strength... Workouts shouldn't last longer than 50 minutes.. Testosterone Levels Drop after 50 minutes making working out more than that detrimental to gains!

ag

[ltledude520]

@MrBodyDesigner

I'm only just beginning to work out and I only weigh about 120. The thing is, I don't exactly want to get huge I just want to lean out and gain a little muscle. Will this base program work just as well for my goal?

[MrBodyDesigner]

Of course, this is actually perfect for beginners because it limits the possibility of overtraining.! However, the most important piece of the puzzle for you my friend is obviously diet diet diet... You need to get your calories up and supplement hard..Email me for more info.

Latz,

ag

[rainman1344]

Do you have any routines that can be done at home?

[MrBodyDesigner]

I think I'll put something together..

thanks,

aaron

[123lerri123]

@MrBodyDesigner - can you please let me know how much should I rest between exercise and reps?

[MrBodyDesigner]

It depends on your goals..For fat loss and leaning out while maintaining mass I wouldn't rest long. Maybe long enough for a partner to do their set.. If it's a circuit workout there is no rest at all...If it's just basic training 1 minute - 1 min 30 sec. is a good rule of thumb.

Best Wishes

Aaron

[ProjektPrototype]

And concerining squats, don't I have to go deeper?

[MrBodyDesigner]

Go Down to Parallel, for your purposes going Ass to Bottom isn't really necessary.. I promise! Time under tension is key, not depth of the squat. Keep the motion going ...

[ProjektPrototype]

Shall I do all this exercises an each day and in that order?

[MrBodyDesigner]

Back Rows with Bar you Use for benching

4 Sets 10 Reps

Curls with the Cambered Bar (curved bar)

4 Sets for 12 Reps..

Do this 3x per week with moderately heavy weight!

[TonyCeylan]

@MrBodyDesigner

I appreciate it u setting up this training routine for me im gonna follow it and see if it helps I dont really drink protein shakes I eat good....is it necessary to use supplements to get bigger and I eat before training is it better to eat before or afterwards plus i smoke 2 cigarets or so a day but im thinking about it to stop smoking does 1 or 2 cigarets a day do harm on my fysik

[TonyCeylan]

@MrBodyDesigner ow i got another question do i need to finish like on the bench press 4 sets or can i do 1 set and then do like lunges with dumbells so i can switch it up or first finish the first 4 sets on the bench before i can move on

[bakisuke]

great vid. thx a lot

[NOCTURNOzombie]

great vid.

[TheMethodReports09]

Aaron...great video, very informative, and interesting 5 stars!

[MrBodyDesigner]

Guys let me know how this uploads, I changed the format for those who don't have T1 and instead have Road Runner or slower connection speeds.

Thanks

ag

[TonyCeylan]

hello i find this video very informative but i had a question i only have a bench press and 2 small bars for the arms and i dont know how u call it its curved bar u can do different things with it how can i use these things the best to get big caus changing weight everytime takes to much time for me

[MrBodyDesigner]

Tony,

You've got a bench press unit, two dumbbells, I think! One cambered Bar for Curls..

You can get by with this for a few months but eventually you're going to want to find a gym that's got good equipment so that you can really push your body.

But the following would help:

Monday, Wednesday Friday

Bench Press 4 Sets 10-12 reps

Lunges with Dumbbells in Each Hand, 20reps Per Leg 4-5 times.

Shoulder Press While Sitting on Bench Unit 3 Sets 12 Reps... See nxt comment..