Many people want to do bodybuilding but they don’t know how to start bodybuilding especially if they are beginners then don’t worry this post will give you in depth tips on how to start bodybuilding for beginners with proper guidance and right workout routines tips.
Bodybuilding is tough sport and for this you have to make sure that you do workout with proper technique and guidance specially for beginners who don’t know how to start bodybuilding.
Because if you do wrong exercises then your body will not respond properly to your workouts and you will not gain that mass and muscle growth So it ‘s really very important that how you start bodybuilding So sit back and read this post for complete bodybuilding tips for beginners
How To Start Body Building For Beginners
Well you’ve decided to start bodybuilding. Perhaps you want to gain mass, tighten up your midsection or slim down; these are all possible with strength training.
Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term) and you should follow a clearly well defined program to achieve your bodybuilding goals.
Is there a workout routine which is right for everyone? No. Did you really expect that one workout routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested on how to start bodybuilding ? then make this think clear first and if you are seriously to start bodybuilding then you have to follow strict high nutritious diet as well as intense workout routines
Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It’s really not so difficult. But before you get started, here are some points you’ll want to consider before starting bodybuilding.
** Consult your physician if you are over 40 or have had any sort of previous injury **
Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you’ll achieve them.
For Beginners commit yourself to three months before making any judgement about whether it’s working or not. The truth is, you’re probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?
Designing Your Workout Routines
Before getting into your program, you need to develop an understanding of how and why you’re building your workout routine.Although there are many workout routines available but that will not work for you specially if you are beginner bodybuilder because they are all for experience bodybuilders or intermediate bodybuilders. Your primary objective here, as a beginner, is to build a solid foundation and not just to think that any workout routine will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.
1) Body part Training
Bodybuilders group workouts by body parts and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different body parts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominal and arms (biceps, triceps).
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given body part should be a compound movement. (A compound or multi joint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some body parts like biceps, triceps and calves can be worked with pre-dominantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you’ll learn how to do them all and use the in your workout routines.
Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper chest muscle more effectively. When you put exercises together to form a workout routine, you’ll want to include those movements that hit the same muscle in different ways. That’s why you normally include 2-3 exercises when you work each bodypart and this is one of the best ways to start bodybuilding for beginners.
3) Weights Trainings
During the first couple of training sessions, you’ll want to go pretty light just to get a feel since you are a beginner and how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced bodybuilder should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. If you easily able to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weights until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you’ll become stronger and be able to increase the number of reps. Once you can do 12, it’s time to increase your training weight by about 10%. At this heavier weight, you won’t be able to do 12 reps, but with time you’ll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they’re accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add weights to make continued improvements and more muscle growth.
Keep track of your your weights, sets and reps in a workout log alongside a list of your exercises.
Important Note for Beginners – Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, you are not her for doing weightlifting, but rather bodybuilding so specially for those who want to know how to start bodybuilding they must avoid to do this kind of activity.
A set is a combination of any number of reps of a single exercise. As a beginner, you’ll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given body part) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that’s 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuro muscular coordination and learn the proper ‘feel’ for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working and effective on the muscle part for which you are doing workouts.
After that initial break-in period, to build muscle size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can’t do eight strict reps, then the weight’s too heavy. If you can do more than 12, the weight’s too light. Adjust the weight for your next set..
Though you don’t have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you’re close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it and if you can’t then that is muscle failure.
After you build you base for bodybuilding, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like power lifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You’ll get stronger as you build muscle, but training to maximize strength isn’t the right way to start bodybuilding for beginners
Choose Proper Form of Exercise
We’ll say this again and again, but it’s far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury which you must avoid by being a beginner.
1) Speed of Movement
Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with rapid movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).
Most people specially beginners don’t think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
3) Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups are ready to go more quickly. Don’t fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won’t be able to lift as heavy, but you’ll be stressing your endurance. Note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.
4) Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.
5) Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after workout routine, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you’re even slightly sore, you’re not ready to train that body part again so give more rest for that body part and this is most follow bodybuilding tip for beginners.
If you’re an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don’t repeat the same workout. As a beginner who just starting bodybuilding, you don’t want to go more than 96 hours (four days) without training the same muscle group again
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday – Wednesday – Friday (or similar) schedule is ideal for beginners.
6) Training Duration
If you follow the exercises, sets, reps and rest prescription, you should complete your workout routines in about an hour. What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.
Remember the most important if you are getting in or thinking to start bodybuilding then you have to work really very hard to gain muscle and if you will follow the above mentioned tips and suggestion then surely you will be able to gain some quick muscle
So I hope that after reading this post you are know very well aware of what is bodybuilding and exactly how to start bodybuilding for beginners and if you like this post please share with your friends who are beginners and also want to start bodybuilding and don’t forget subscribe to get more such bodybuilding tips