If you are a beginner then you are probably confused as to where to start. There is lots of information on the internet and in magazines and it can all be confusing and sometimes conflicting.
Weight-Lifting-Guide.com has spent the last year putting together an ebook aimed and the beginner to set you off in the right path. It contains all of the best articles from the site and also ones that are not featured.
You can download these guide by simply signing up for the free MuscleZine Newsletter at the side bar ------>
For beginners you really don't need to be following those routines you see in flex magazines or listening to the advice from the resident moron at your local gym. when you first start out you do not need to concern yourself with training splits, supplements, or anything of that nature. A simple full body workout is all you really need.
At first we are going to look at doing 4 sets of 12 reps for each exercise. This is the most basic style of training, but will yield some good results for the weightlifting beginner.
You should aim to train at least 3 times a week with at least one day off between workouts. This could look like this:
Monday Training
Tuesday
Wednesday Training
Thursday
Friday Training
Saturday
Sunday
This common split gives you one days rest between workouts and the weekend to recover. You can always opt for some cardio training on your days off.
You should choose compound movements for each body part. Compound exercises and basically exercises with work more then one muscle group at a time and cover large areas of your body.
Keep your rest between each set to a minimum 30-60 should be all you need. Keep your rest times honest, and use a stop watch if you have to.
There are a few videos below which i think you will find of great benefit and are definitely worth watching.
How fast should you lift weights?
The first of these weightlifting beginner videos looks at the speed which you should lift and lower the weights for maximum muscle gain.
How many sets and reps should you be doing?
Another great video by personal trainer Vince Delmonte which looks at how many sets and reps you should be doing for consistent muscle and strength gains.
This is the most common question we get asked on this site by weightlifting beginners and basically anyone new to training. This question is so hard to answer as there are so many factors to take into consideration. The sad truth is not everyone responds to training the same and not everyone is going to give the same effort.
Providing you stick to your training plan then you should start seeing mild strength increases after about 3 weeks. After 4-6 weeks you should notice changes in your body and muscles are starting to develop. After 10-12 weeks you should have made significant improvements in size and strength and be looking at moving to the next level of intensity with your training.
You should be taking basic body measurements every couple of weeks, this is the best way to track your progress and tell how well you are doing. Pictures are also a good tool for measuring development.
Articles You Need To Read
As a beginner you need to learn as much as you can to make the most out of your workouts. Surfing the net all day can be tiring. Because of this i have but together some of the best articles that can help you with weight lifting and muscle building. If you don't have time to read them online then don't worry you can download them for free onto your computer and read them anytime.
Avoid Over training
It is easy to over do it when you first start training. More is not always better as your body needs rest to grow. Click Here To Download This Article
The Benefits of Weightlifting
Lifting weights is not just about pumping iron, and weight training can devolve some top health benefits.Click Here To Download This Article
6 Weight Training Rules
Here are 6 rules that you must follow if you want to gain muscle size and strength every workout. Click Here To Download This Article
You will need adobe PDF viewer or similar to view these articles correctly.
Never Lifted Weights Before?
If you have never done any form of resistance training before then you need to start with a training program suited to developing your core muscles, stability and flexibility. The best form of training for this is what i call upside down training for the weightlifting beginner .
Upside Down Training is a completely free training system which is designed to be done before you start a weights training workout.
This 4 week program will help you with correcting postural imbalances, shoulder stability, core stability, flexibility and conditioning.
This training ebook is in PDF format and you will need adobe or similar to view it correctly.
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Read My Blog
Avoid Over training
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)! 
