Most times people begin bodybuilding because of their desire to gain muscle and lose fat. They have seen pictures of bodybuilders on television, in the movies, or in magazines and had the aspiration to look like them.
But for most of the population, their dream of becoming big and healthy with the physique of a Greek god is just a wish. Their dream ends here because they either don’t have the determination to accomplish the goal or they lack the knowledge of how to achieve such a vision.
Arnold Schwarzenegger has told the story of how he as a young boy would have all these pictures hanging up in his bedroom of different bodybuilders. They inspired him to reach his goal of becoming one of the best bodybuilders of all time. Be prepared to be looked at differently when living the bodybuilding lifestyle.
Bodybuilding Goals for both Men and Women
The first step is to set goals for yourself. Men usually start bodybuilding so they can add more size to their muscles, and at the same time decrease the percentage of fat they are carrying around. Women tend to do it to tone-up or lose some weight! Some female bodybuilders in my gym are more dedicated than most of the men when they put their mind to lifting weights they keep going until they get their desired results!
The reasons behind it can differ. Some do it to start leading a more healthy style of living. They want to be able to have more energy, live longer, and overall improve their quality of life.
Others want to improve their appearance enough to start turning heads more of the opposite sex. Whatever the reason may be, be prepared to put in the time and work hard. There is an old saying that you should work smart, not hard. Bodybuilders must work quick and hard in the effort to reach their goals.
Bodybuilding For Beginners Basics
During the first six months or so of training, an individual will make some of their most significant gains. Soreness will be an everyday thing. All of this will happen, but only if you push yourself. Muscle size will increase, and the fat will decrease if you put in the time and do the hard work.
- You're going to hurt for the next six months
- Always rest one or two days after ripping muscle fibers
- Eat like a king, don't hold back
- Stay out of fast food establishments!
- Eat natural protein-rich foods like a caveman
- Never, never, never workout when your sore!
Many trainers and so-called experts will remind you not to “over-train” your body. “Are you sore, then take a few days off.” “Muscles can’t grow if you don’t rest them.” But there is a difference between being sore because you are busting it in the gym or injured.
If you are injured, speak to a medical professional. If you are sore, dust yourself off, pick yourself up, and get in there for one more round because Mickey loves you!
Muscle Gains For Beginners ABC
If the only gym you have entered in the last few years is Jim’s Steakhouse, then stepping into the fitness world might be intimidating. A friend that knows about fitness can make your entrance into this world a lot less traumatic. It will save you time and get you into a routine much faster if someone else at first is guiding the way.
If all your current friends are fat slobs and tend to spend most of their time at buffets, then try to make a friend at the gym that appears to know what he/she is doing.
Be careful though! An enthusiastic novice trying to gleam on to a bodybuilding veteran can have disastrous consequences. Interrupting a grizzled veteran’s serious workout is the quickest way to end a friendship before it can begin!
If you tend to be shyer and reserved without the knowledge needed to tone your body, bite the bullet and hire a personal trainer for a month or two until you get into the swing of things. The trainer will necessarily provide you with lifting exercises and proper technique.
Basic Rules For Safety
- If you want to progress [get a gym buddy]
- Never lift any heavy free weights without someone who knows the correct grips
- If all else fails, hire a personal trainer
You will be concentrating on specific body parts each of those designated days. (For example, when you first START lifting you will need your muscles much longer to repair due to breaking your muscle mass! Once your muscle mass has been shocked and ripped a few times, you should be able to do every other day or two! Never push it too hard at first!
Beginner Workout For Muscle Growth
- Wednesdays=Bis and Tris.
- Fridays=Back and Shoulders.
Do this for a month and then up your game!
- Mondays = Chest, Biceps & Tris
- Wednesdays = Back, Shoulders. and legs
- Fridays = Chest, Biceps & Tris
- Sundays = Back, Shoulders. and legs
Remember to lift heavy or go home!
Depending on preference, cardio will begin or end each workout. All of this is not overly complicated once you get a routine down. I encourage my guys to do it before and after because it gets the heart pumping!
Use Hypertrophy For Maximum Muscle Gains
What To Eat When Building Muscle?
Putting in the time and working out like a maniac does not guarantee you a body like a god. Trying to get the physique you want entails eating smart. All the exercise in the world will not give you toned muscles if you are not eating healthy. Fitness is 25 percent training hard and 75 percent diet.
Muscle Growing Blueprint
- 25% training
- 65% diet
- 10% supplements
- = MUSCLE GROWTH
We’ve all been there. We try to rationalize our food menu to our selves and others. We proclaim those two packages of peanut butter cups we just ate is good for us because it provided us with three grams of protein. Don’t fool yourself!
Keep it simple. Eat like a cave dweller. If a caveman didn’t eat it, then you shouldn’t be eating it. Stay with the vegetables, fruit, water, and meat. Eating more protein leaves you feeling full longer, and it also builds muscle. Want bigger muscles? Eat more protein rich foods!
There is no easy way to become a bodybuilder. But it doesn’t have to be overly hard either. If the effort is there, you have common sense, and you watch your diet, you will well be on your way to fulfilling your goal. There is so much in life we can’t control, so be disciplined enough and work on something that you totally can like your fitness.
Summing Up Muscle Gains!
- LIFT HEAVY! TEN REPS MAX
- RIP MUSCLE GROUPS TWICE A WEEK
- 8/9 HOURS SLEEP
- NEVER DO THE SAME WORKOUT SEQUENCE
- 1 GRAMS PROTEIN FOR 1LBS WEIGHT (DAILY)
- REMEMBER THE CARBS
- ADD CREATINE TO SHAKES
- AVOID HIGH SUGAR FOODS
- AVOID TRANS FATS
- ALWAYS SHAKE BEFORE SLEEP
- ALWAYS CARBS & PROTEIN AFTER WORKOUTS
- EAT EVERY THREE HOURS
- CONSUME WHOLEFOODS
- BCAAS BEFORE WORKING OUT
- SHORT CARDIO BEFORE AND AFTER
- NEVER LEAVE THE GYM BEFORE THE BURN!
Final Thoughts For Beginners
So, if your a beginner and want to get into bodybuilding then follow my simple blueprint above and you will not go wrong! Dedication, pain and simple foods will encourage your muscles to grow. Keeping it simple is the most crucial part. Lift, eat and sleep. If you need any other advice not listed on my website, then please get in touch, and I will be happy to help set you right! Good Luck!