Basic Strength and Mass Building Routine

In this article, I'll outline a basic strength and mass building routine for a beginning or intermediate weight trainer. It's recommended that the lifter has access to equipment like a bar and weights, and a squat rack unless you decide to do variations like the front squat. In that case you'll only need a bar and weights.

Three sessions per week:

Standing press

5 sets of 5 reps

The standing press is done by cleaning to the weight to your shoulders, or lifting it off of a rack. From that point, you press the weight overhead in a steady and controlled fashion. Be sure to maintain an upright back while doing the lift. It's recommended that the lifter uses a medium weight for this set/rep scheme.

Squats

5 sets of 5 reps

The lifter may do any variation of squats, whether front or back squats considering what equipment you have available. The squat is done by placing the bar on your shoulder, then squatting down and up in a controlled manner. Squats are probably the best all-around exercise that works your legs very heavily as well as your back and glutes.

Deadlift

5-8 sets of 3 reps

The deadlift is one of the most physically taxing and rewarding of all lifts. It's done by setting the bar on the ground, bending over while maintaining a straight back and standing up with the weight. It's a very simple looking exercise, but is often considered the "grand-daddy" of all lifts. I would advise you to use medium to heavy weights and keep the reps low, and always put safety first.

This routine, combined with ample sleep and a calorie intake of three to four thousand per day can build a great deal of strength and muscle mass over a few years. If you're unfamiliar with these lifts, you should use seek out extra information on them by using search engines. A new lifter should always put form and safety first and take their time to learn how to exercise correctly.

The ideal order to do your lifts is to first do the lifts which tire the largest muscles first. Squats and deadlifts shouldn't always be done first, with presses being done last. You may decide to alternate your squats and deadlifts by doing only squats one day with presses and deadlifts the next with your pressing. Doing both squats and deadlifts on the same day may be too tiring for some lifters, and it's perfectly fine to alternate them. It's also up to the lifter to choose their set and rep routine, this one is only a recommendation. With all lifting and exercising, it's up to the trainer themselves to decide what is right for their needs.