Beginner Bodybuilding is your ultimate guide to getting started in the gym

A good physique is awe-inspiring. Everyone has their reasons picking up his first barbell, but the goals are mostly universal. Do you want to look good feel better, or lift the heaviest loads, you have to throw yourself on the ground and start your fitness journey hard.

Author: Lebedev Roman Olegovich / Shutterstock

Fortunately, there is a lot of good information on how to eat properly, train properly and recover optimally. We’re going to put it all together here so you can find out. This is your Bible for beginners in bodybuilding.

How to train bodybuilding for beginners

If you are a fresh student who has just signed up for your first gym visit (or purchased home equipment), it is perfectly normal to feel intimidated. Before you learn the intricacies of training, the gym can become a scary place and no one likes to make a fool of themselves.

Fortunately, we can avoid any possible misfortunes by outlining the basic principles of bodybuilding training for the neophyte gymnast.

Priority technique

For beginners, lifting is as much a technical skill as it is a means to an end. So far bodybuilding movements not always as complex as sumo deadlift or clean and jerk, you will still need to study the adverb before you can progress.

Think of it this way. If the exercises you perform are a means by which you build muscle, sloppy performance will lead to sloppy benefits. Giving extra time make sure your shape is correct set you up for long-term success at the gym.

Find the right exercises

In power sports like powerlifting or weightlifting, athletes have certain movements they should practice in order to perform. However, bodybuilding is much less limited. The purpose of bodybuilding is this train your own muscles, do not train a certain pattern of movement.

So while there are some exercises that get a lot of punch for their money, remember that bodybuilding steps are just tools in your toolkit. If you don’t like squats on your back, that’s fine – there are dozens of other options training their ATVs.

When starting to work out in the gym, experiment with many different exercises to find what suits your body.

Go slowly and steadily

The old adage, “slow and steady will win the race” is as true in bodybuilding as it is in marathon running. In the first few years of training progress will come quickly, so there is no reason to rush.

See someone squat 400 pounds “ass in the grass” the gym should be a stimulus, but don’t make the mistake of assuming there is a label to that level of strength – or size. Adding too much weight (or volume, the amount of work you do) too fast at best can stop your progress and at worst – contribute to or even potentially cause injury.

Train all the muscles

This may seem obvious, but since bodybuilders are judged on every aspect of their physique, I must say. No one neglects the “mirror muscles” – there is a reason why Monday is widely known as “International Breast Day”.

But some new athletes make the mistake of not showing love to the smaller muscles or to those on their backs. A big breasts and with limited shoulders are fine, but many veteran athletes will say that bodybuilding shows will benefit from the back.

the man bends his back and biceps
Credit author: Nikolas_jkd / Shutterstock

Your calves, popliteal tendons, buttocks, patches and rear slits everyone deserves the same – if not more – love you show for your biceps.

A bodybuilding program for beginners

Because bodybuilding is so individual, it may seem counterproductive to follow a pre-written program. However, if you are new to the gym, taking assumptions out of a workout can be happiness.

Instead of falling victim to paralysis through analysis, keeping up with a pre-written template can allow you to focus on the most important — diligent work and increase in size.

The program

Most bodybuilding procedures are broken down into »splits”Who dedicate certain days to certain muscles. This is absolutely reasonable for athletes with several years of training that may be needed pay attention to detail their physique.

Newer lifters can get more from less. A three- to four-day program focused on complex exercises (movements that involve more than one joint) can stimulate great muscle growth at one time without requiring you to work three hours a day in the gym.

Day 1: Upper body

  1. Press lying down: 3 x 6
  2. Dumbbells: 2 x 8
  3. A row with dumbbells: 3 x 6
  4. Face pulling: 2 x 12
  5. Lateral lift: 2 x 12

Day 2: Lower body

  1. Box Squats: 3 x 6
  2. Romanian deadlift: 3 x 8
  3. Step up: 2 x 12
  4. Good morning: 2 x 12
  5. Lifting calves: 2 x 12

Day 3: Full body

  1. Postural traction: 3 x 5
  2. Overhead press: 3 x 6
  3. Dumbbell tilt: 3 x 8
  4. Vertical row: 2 x 8
  5. Cable break: 2 x 10

Day 4: Hands, brains, calves

  1. Suspension with bar: 3 x 8
  2. Curl the hammer: 2 x 8
  3. Skull Crusher: 3 x 8
  4. Strap: 3 sets of 30 seconds
  5. Lateral bending: 2 x 10
  6. Lifting calves: 2 x 10

note: One of the most common forms of exercise notation mentioned above is (sets) x (repetitions).

You can perform this workout for a week as you like, although it is best not to train three days in a row. Days 1 to 4 can be divided into a week on Monday, Tuesday, Thursday and Friday.

How to eat for bodybuilding

When it comes to gaining muscle massperhaps the only thing more important than the right approach to learning wholesome food. Proper diet can help you make a profit faster, recover faster, and generally feel better.

new bodybuilder doing biceps twists
Author: Minerva / Shutterstock studio

Fortunately, nutrition for bodybuilding is basically the opposite of training – it’s simple, quantifiable, with a set of rules and principles that apply basically to everyone.

Calorie intake

Calories are a source of fuel with which the body does its best regulate brain function to muscle contraction. While the science of nutrition can be incredibly complex, in general the nature of calorie intake is simple.

To gain muscle, you need to consume more calories than your body expends. If there are no extra calories, you have nothing to grow new muscle tissue from.

And vice versa, to burn fat, you need to consume fewer calories than you burn. Your body has no reason to use energy reserves if you are already providing more calories than you need to function.

To find out how many calories you need, you need a serious understanding of the science of nutrition, mastery of mathematics and a comprehensive understanding of human physiology. Or a solid calorie calculator that will suit you:


Macronutrients are a fantastic term for proteins, carbohydrates and fats. Your macros are inextricably linked to your calories because each macronutrient has a different caloric content. Your total caloric intake consists of composition your macronutrients – the task getting them in the right proportions.

  • Proteins contains four calories per gram and is primarily responsible for the growth, repair and maintenance of tissues in the body, including especially muscle.
  • Carbohydrates there are also four calories per gram. Carbohydrates provide fuel activity of all kinds – from slow walking to high intensity rise. They also play an important role in healthy brain function.
  • Fats have nine calories per gram and are needed to regulate the body. They help to level internal processes, maintain hormone balance, and create a feeling of satiety after eating.

To learn how to control your intake of macronutrients, you will always be up to date prepared for muscle growth, you can use our macro calculator:

Additives and Recovery

The bodybuilding industry is rich in advertising supplements. While a good pre-workout workout can set you on fire in the gym, remember that supplements should not be at the center of your diet or recovery.

Bodybuilding supplements for beginners

If you are new to the gym, yours food additives probably has to fit your learning style – lean, focused and effective. Many products promise quick profits and rapid progress on the label, but knowing what’s worth can save you time and money.

While you can (and should, if possible) get all your nutritional needs from whole food sources, including these cornerstone supplements — a smart choice if you want optimize your fitness game:

There are many other options by which you can compose your cabinet for supplements, but these five are reliable, consistent and have extensive research confirming their legitimacy.

Recovery for Beginners

To make a profit at the gym, you have to train as hard as you can. But you need to recover even stronger. The main idea of ​​bodybuilding is muscular damage. Your muscle tissue is exposed, damaged, and then built up stronger and bigger than before.

Recovery optimization includes stress management, ensure your food is adequate and you get a lot quality sleep. If you crush this in the gym but walk around at home, don’t be surprised if your progress stops or stops altogether.

While you are in the gym, take at least three days off a week. Resistance training is a very aggressive stimulus for the body, especially if you are not adapted to it, so it is better to be careful and be generous with the weekend.

The full picture

Bodybuilding is addictive. You may find that a fleeting desire to gain a little more muscle grows into an absorbing passion for fitness and physical improvement. Fortunately, bodybuilding is also an area where you are rewarded in proportion to your efforts.

If you aspire start your journey physique, everything you need to know is from what you can draw. With the right program, proper nutrition and – most importantly – enough motivation, you will build new muscles even before you realize it.

Selected image: Lebedev Roman Olegovich / Shutterstock

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