Seven Strength Training and Muscle Building Tips for Beginners

Hail to the Dinosaurs!

Over the past week, I've received several
questions about training programs for
beginners - or for "off and on" trainees
who are getting back into it after a long

So I thought I'd share some quick tips
about what works - and what doesn't
work - for beginners.

These tips also apply to anyone who is
getting back into training after a long

1. Start light and easy.

a. There's no need to strain or struggle
at the beginning.

b. If you're a beginner, you are NOT ready
for hard training yet. You need to build
the foundation to handle it.

2. Use basic exercises, basic programs
and short workouts.

a. See Chalk and Sweat for effective
workouts for beginners:

a. Workouts should take 30 to 45 minutes.

b. Train at a comfortable pace. Don't
dawdle, but don't rush.

c. Focus on strength training, not on
cardio training.

3. Train three days per week, with a
day of rest after each workout - and
two days after every third workout.

a. The old M/W/F or T/Th/Sat schedule
is perfect.

4. Use barbells and dumbbells.

a. Nothing beats a simple, old-fashioned
110 pound barbell and dumbbell set for

5. Use a simple progression system.

a. See Dinosaur Training Secrets, Vol. 3,
for the specifics on the most effective
progression systems:


Kindle e-book

PDF with electronic delivery

6. Follow the right kind of diet to build strength
and muscle while reducing any unwanted flab.

a. See Knife, Fork, Muscle for details:

b. Don't waste time and money on supplements. You
don't need them.

7. Make regular training a habit. Never miss a
workout during your first 90 days of training.

a. If you DO miss a workout, then train the next
day and hit it back to back for two days in a row.

b. Regular, consistent training is the secret of
great results.

c. This is why you start light and easy,
why you use basic exercises and basic
programs, and why you use a simple
but regular progression system. All of
these things make it easier to stick to
your program.

As always, thanks for reading, and have a
great day. if you train today, make it a good

Oh, and please do me a favor - share the
heck out of this email. It will help plenty
of newbies out there.

Yours in strength,

Brooks Kubik

P.S. My other books and courses - and links
to my Kindle and PDF books - are right here:

P.S. 2. Thought for the Day: "Over-thinking
and under-doing doesn't work very well - but
neither does under-thinking and over-doing."
-- Brooks Kubik