This muscle building plan for novices outlines a 4-week training program including compound and isolation exercises, supersets, and heavy lifting. It emphasizes the importance of nutrition, specifically 1.5-2g of protein per kg of body weight daily, and sleep of at least 8 hours. The plan consists of 3 weight training sessions per week focusing on full body workouts, with rest days in between. Each session includes a warm-up and stretches, then compound and isolation exercises performed with heavy weights to failure within 8-10 reps. Proper form, tracking weights lifted, and repeating the sessions for 4 weeks is recommended along with following a balanced nutrition and sleep schedule for optimal muscle growth.

1. Muscle building plan NoviceDiamond Fitness Elite

2. OverviewDuring this plan we will introduce you to the basic training techniques and exercises you will need to build the muscle you desire. We will be including:Compound vs. Isolation exercisesSupersetsHeavy setsEating and sleeping for muscle

3. First of allTraining principles in accordance to muscle building

4. Compound vs. IsolationCompound exercisesThese are exercises such as: the bench press, squat, deadlift and military press. They’re called compound exercises because they require multiple muscle groups to complete the exercise. These should form the bases of all your workouts as these type of exercises build muscle a lot quicker than isolation exercises.Isolation exercisesThese are exercises which target specific muscle groups for example, lateral raises which target the side (medial head) of the deltoid. When you have built a solid frame you can start using this sort of exercise to target the weak points of your physique, something which everybody has.

5. SupersetsWhat they areThese are sets of different exercises done straight after one another with no rest in-between. They’re a great way to increase the intensity of your workouts and add a bit of variety to your plan. You can choose two exercises targeting the same muscle group to really overload the muscle group or two different muscle groups to spread the intensity e.g. Bicep curls to hammer curls Bicep curls to Tricep dips.

6. Heavy setsThese are your best friend when it comes to building muscle. They are what they say on the tin, sets of heavy weight, they’re the easiest way to overload muscles and provoke the best hormonal response from training.The weight needs to be around 70 – 90% of your one rep maximum (1rpm)

7. Eating and sleeping NutritionWhen trying to build muscle the body’s need for protein increases significantly to repair the damaged fibres from your training sessions. You should be aiming to eat around 1.5 – 2.0g of protein per kilo of body weight. Also, you need to be considering how many calories you are taking in compared to how many your burning, there must be a surplus of calories for weight gain to happen.SleepingThe body releases human growth hormone (HGH) while you sleep, which is a huge factor when building muscle. You need to be getting at least 8 hours of quality sleep per night to really build the muscle you want.

8. Body building triangleAll of the sides of the triangle weight equal importance. If one side is neglected then the body won’t build up. You need to make sure that you are concentrating your efforts on each of the sides of the triangle.TrainingNutritionSleep

9. Putting it all togetherSo now we need to put everything we’ve learnt from the previous slides into a 4 week plan:Using compound exercises3 workouts per week with 4 rest daysCorrect nutritionUsing correct formAll body workouts

10. Week 1We’re using heavy sets in this first week where you need to reaching failure within 8 – 10 reps. Failure is defined where you cannot do another rep with good form. There’s no need to go to failure on your warm up sets this is just to get the body ready for the heavier sets. Remember to always warm up with 10 minutes light cardio and stretches for the whole body. This should also be the way to end each session.Your training week should be as follows:Monday training session 1Tuesday rest dayWednesday training session 2Thursday rest dayFriday training session 3Saturday rest daySunday rest day

11. Training session 1Warm up – 10 minutes on cardio machine Stretches for the whole body

12. Training session 2Warm up – 10 minutes on cardio machine Stretches for the whole body

13. Training session 3Warm up – 10 minutes on cardio machine Stretches for the whole body

14. What to do nowRepeat these 3 training sessions for 4 weeks but be sure to keep a track of the weight your using, you can download the printable version of these workouts to take with you. Be sure to print these off and familiarise yourself with the plan before you start your session. Also, why not have a look at what more we can offer you in our online store.Our recommendation Nutrition for mass£1.99VIP price £0.99