Good Beginners Muscle Building Programme?

[HoboSam]

So, what would be a good programme for a beginner to start with?
There is so much info and various workouts that I find it overwhelming. School has just closed and I will be on holiday for the next 3 weeks so I intend to put my all into my fitness. What programme would give me the best results?
I understand that it takes time to get the body you want but I'd like a programme that would help me see the greatest results in the shortest space of time. Also, I'll be using my home equipment so I'll be limited as to what I can do. I have a benchpress and dumbells with sufficient weights.

Thanks!

 

[Tinuva]

In my experience, the best programs are the olympic based programs, though for that you will need to be able to do squats, deadlifts, bench press, and overhead press and a few more alternatives. For that Stronglifts 5x5 and Starting Strength is the 2 ultimate programs you can choose between.

The good thing is, you already have a bench press, so you have the bar and some weights. The bad thing is, these programs take at least 3 months of consistency, up to 12 months to see massive gains.

Other than that, I really don't know, I have tried all the programs involving dumbells ect, and I never got anywhere with any of them until I finally tried Stronglifts 5x5. Looking back, I think I would enjoy starting strength more, but both are super good.

 

[srothman]

Go look at "The Bodybuilder's thread" here on the forum. Lots of information there.

That being said, there is no quick fix or magic formula that's going to give you what you want. Diet, regular exercise and a disciplined routine is all that's going to help.

I suggest start doing a balanced combination of both cardio and resistance training. I am by no means an expert, but this is what I do.

Day 1: 10 minute run, 5 sets of arms and shoulders, 10 minute run, 5 minute walk.
Day 2: Krav Maga, so a pretty well-rounded workout.
Day 3: 5 sets of Legs and back, 10 minute run, 5 minute walk
Day 4: Krav Maga
Day 5: 30 minute run, 5 minute walk
Day 6 & 7: Rest

Now, I know this is by no means a "scientifically developed" routine, but it keeps my weight where I want it, and I have good muscle definition.

 

[Geriatrix]

Google Starting Strength.
It's all you need to know.