Interested in learning how to begin bodybuilding? These bodybuilding tips for beginners will put you on the right path.
Starting a bodybuilding routine may seem overwhelming, but anyone can achieve their fitness goals with the right mindset, knowledge, and dedication.
In this article, we will provide tips and guidelines for beginners who are interested in starting bodybuilding.
So, let’s get into it!
Step 1: Set Your Goal
Setting a goal is an essential step toward achieving success in bodybuilding.
Having a clear goal in mind helps in setting a roadmap and creating a plan of action towards achieving the desired results.
One way to set effective goals is to follow the SMART criteria, which stands for Specific, Measurable, Attainable, Relevant, and Time-bound.
Setting a specific goal, such as increasing your bench press by 25 lbs in 2 months, makes it easier to measure progress and identify areas that require improvement.
Additionally, goals should be realistic and attainable, taking into account one’s current fitness level and lifestyle.
By setting goals that are relevant to your bodybuilding aspirations, it becomes easier to remain motivated and focused on the end result.
Lastly, setting a timeframe for achieving goals helps create a sense of urgency and commitment to the process.
Overall, setting SMART goals is a critical step in becoming a successful bodybuilder, as it enables one to track progress, stay motivated, and ultimately achieve the desired results.
Step 2: Establish a Schedule for Maximum Results
Bodybuilding is a sport that takes a lot of commitment.
From the time you wake up until the time you head to sleep, you will need to schedule many aspects of your day if you want to build as much muscle as possible.
It is possible to become a bodybuilder without doing this, but reaching the pinnacle of your appearance and goals will be more difficult.
Although I believe you should try to keep a schedule for as many aspects of your life as possible (I do this as a professional basketball player), things which must be scheduled to become a bodybuilder are:
- The Time You Wake Up
- The Time You Will Go to the Gym
- The Time You Will Go to Sleep
Making a firm schedule for these aspects of your life will give you an outline of your day and help keep you on track.
If you are beginning a bodybuilding routine for the first time, you don’t want to jump into this too fast.
Find a schedule you believe you can maintain for months and even years.
In your first month of trying to become a bodybuilder, focus on developing a workout program you enjoy and finding a “groove.”
Over time, you can increase the intensity of your training and become more precise with your nutritional strategy to maximize long-term results.
Step 3: Hit the Gym to Build Muscle and Get Shredded!
There are many ways to build muscle, but the best approach usually involves a comprehensive method with different training methods.
However, consistency and commitment to a workout routine are key to achieving success in bodybuilding.
It is important to stick to your chosen program for a minimum of six weeks to allow your body time to adapt and progress.
While there are numerous workout routines for beginners, it is essential to select a routine that you enjoy and can sustain.
Changing routines frequently can hinder your progress as you may not be able to achieve linear progress.
The Steele Training System, created by Hayden Steele, is an excellent workout routine that you can consider. It provides a comprehensive approach to building muscle, combining compound and isolation movements for maximum results.
The Steele Training System emphasizes the importance of progressive overload, allowing you to continually challenge your muscles and promote growth.
If you’re struggling to decide which workout routine to follow, BodyFit by Bodybuilding.com is a great resource.
Here are some additional fitness tips that will help you become a bodybuilder:
Isolation vs. Compound Exercises
The best approach to becoming a bodybuilder involves a comprehensive process with different training methods.
One key aspect of building muscle is understanding the importance of both isolation and compound exercises.
Isolation exercises target a specific muscle group, such as bicep curls or tricep extensions.
These exercises can be great for developing muscle size and shape, but they are less effective than compound exercises for building overall strength and muscle mass.
Compound exercises, on the other hand, train multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses.
These exercises are great for building overall strength and muscle mass, allowing you to lift heavier weights and engage more muscle fibers.
A common approach to building muscle is to start your workouts with heavy compound movements such as squats and deadlifts.
These exercises will help you develop overall strength and muscle mass, and they are also great for burning calories and boosting your metabolism.
As you progress through your workout, you can slowly dial down the intensity and finish your session with lighter, concentration work such as curls and extensions. T
his approach can help you target specific muscle groups and improve muscle size and shape.
Dumbbell vs. Barbell Exercises
When it comes to building muscle, a variety of different stimuli are required to challenge your muscles.
You want to add kettlebells, workout machines, and bodyweight exercises, but most of your training will be with dumbbells and barbells.
Both dumbbells and barbells should be used in similar amounts to build a well-rounded and healthy body.
Each of these pieces of equipment has advantages over the other, and they are most effective when used in correlation with each other.
The advantage of using dumbbells is that they can be used in a wider range of motion and effectively work your smaller and stabilizing muscles.
Dumbbells can be advantageous for many motions that help build stability and strength for athletic movements.
Dumbbells can be effective alternatives even for simple motions such as biceps curls or bench press because they are less stressful on your joints and allow you to use a much wider range of motion.
For example, people who suffer from shoulder injuries may find it difficult to perform the bench press or any overhead press with a barbell but may easily be able to perform these movements with dumbbells.
Dumbbells are also much more convenient in your home gym if you plan on exercising at home.
The main advantage of barbells is that they allow you to easily and effectively move more weight, work multiple muscles at once, and perform movements in a more condensed range of motion.
Although you certainly can do variations of these movements with dumbbells, they are generally less effective.
Movements such as the goblet squat are a great way to use dumbbells for squats, but they won’t have nearly as much of a benefit for building mass or explosive power as a barbell front squat or back squat.
Since barbells do not require using as many stabilizing muscles, you can move more weight overall and uniquely stress your muscles.
Bodyweight Exercises
Bodyweight exercises are an excellent option for those who prefer to exercise without equipment or lack access to a gym.
Bodyweight exercises, such as push-ups, sit-ups, body squats, pull-ups, and inverted rows, engage multiple muscle groups simultaneously, improving overall strength and muscular endurance.
One of the biggest benefits of bodyweight exercises is that they can be done anywhere, anytime, without equipment.
Additionally, bodyweight exercises are more functional and can improve balance and coordination.
They can also help prevent injuries by strengthening stabilizing muscles, which are often neglected in traditional weightlifting exercises.
Many people overlook bodyweight exercises because they appear simple, but they can be quite challenging.
Additionally, bodyweight exercises can be made more difficult by changing the angle, adding weight, or altering the tempo.
By mastering a wide range of bodyweight-only exercises, you can build a strong foundation of overall fitness and develop the strength and control needed to perform more complex movements.
It is worth noting that bodyweight exercises may not build muscle mass as quickly as traditional weightlifting exercises, especially if you want to add significant amounts of muscle mass.
However, they can be effective for building muscle endurance and increasing definition.
And, if you are starting out on your bodybuilding journey, bodyweight exercises are a great way to build a foundation of strength before moving on to more complex movements with weights.
Step 4: Eat Like a Bodybuilder
If you are going to start bodybuilding, you need to eat like a bodybuilder. I will not provide any specific meal plans in this article, but I will help you with some general rules.
Calories
You need to consume more calories than you burn to build muscle, which is why it is so hard to lose fat and build muscle at the same time.
This is known as a calorie surplus, and it’s important to note that you don’t want to overdo it with the surplus, as this can lead to unwanted fat gain.
Aim for a calorie surplus of around 500 calories daily to support muscle growth while minimizing fat gain.
If you are new to analyzing your diet, you can use a calculator like MyFitnessPal to help you count calories from the food you consume and compare it to your estimated caloric needs.
Protein
Protein is essential for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight daily.
This means that if you weigh 150 pounds, you should aim to consume at least 150 grams of protein daily.
However, a daily intake of 1.6 to 2.2 grams of protein for every 1 kg of body weight shows the most promising results when analyzing how much protein to consume to gain muscle.
Protein sources should be high-quality and easily digestible.
Good protein sources include chicken, turkey, fish, lean beef, eggs, and plant-based sources such as hemp, peas, and legumes.
Carbohydrates
Carbohydrates provide the body with energy for exercise and help replenish glycogen stores in the muscles.
The best carbs for bodybuilding include fruits, vegetables, whole grains, and starchy vegetables such as potatoes and sweet potatoes.
It’s important to choose complex carbohydrates, which are more slowly digested and provide a sustained energy source.
Additionally, complex carbohydrates contain more micronutrients which support your overall health.
Dietary Fats
Fats are an important macronutrient that play a crucial role in our body.
Dietary fats play an important role in muscle building because they are a source of energy, help absorb certain vitamins and aid in hormone production.
Adequate fat intake is essential for producing testosterone, a critical hormone for muscle growth and repair.
However, not all fats are created equal. Consuming healthy fats is essential to maintaining good health while consuming unhealthy fats can have negative consequences.
When choosing fats to incorporate into your diet, focusing on healthy options like olive oil, avocados, nuts, and seeds is important.
These foods are rich in unsaturated fats, which are known to have many health benefits.
Hydration
Adequate hydration is important for muscle function and recovery.
You should drink plenty of water throughout the day, especially before and after workouts.
Aim to drink at least 8-10 cups of water daily, and more if you’re sweating heavily during exercise.
Water is one of the best hydration drinks, but there are other options as well.
Nutrient Timing
It’s important to time your meals and snacks around your workouts to fuel your body and aid recovery.
Aim to consume a meal or snack containing protein and carbohydrates within 30 minutes after your workout to help repair and rebuild muscle tissue.
Additionally, eating a small snack containing carbohydrates and protein before a workout can provide energy and help prevent muscle breakdown.
Step 5: Use the Right Supplements
It’s a common misconception that supplements are necessary for bodybuilding.
However, this couldn’t be further from the truth.
Spending a lot of money on supplements every month doesn’t automatically translate to a better physique.
In fact, you’ll see much better results by investing in high-quality, organic whole foods for building muscle than by spending hundreds of dollars on supplements.
You can easily spend $500 a month on supplements, but you won’t see any difference if you’re not making other necessary changes in your life.
Supplements should only be used to support your workout performances and provide nutrients to optimize results.
Unfortunately, many supplements are marketed as miracle cures, promising instant results with no effort.
Don’t fall for these claims!
Most supplements are ineffective and don’t live up to their promises, and it’s important to do your research before purchasing any supplement and only invest in those scientifically proven to work.
Ultimately, the key to a successful bodybuilding journey is a combination of healthy whole foods, supplements that work, and a solid workout routine.
By prioritizing your diet and investing in only the best supplements, you’ll be well on your way to achieving your fitness goals.
Let’s take a look at a few of the best supplements for weight loss and muscle gain that will help you when you are starting with bodybuilding:
Creatine Monohydrate
Creatine monohydrate is well known for its ability to enhance muscle strength, power, and endurance.
It works by increasing the amount of creatine phosphate in the muscles, which can then be used to produce more energy during exercise.
People who supplement with creatine monohydrate may see improvements in their ability to lift heavier weights and perform more reps.
My favorite creatine supplement is Optimum Nutrition Creatine Monohydrate:
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Citrulline Malate
Citrulline malate is often used to enhance athletic performance and reduce fatigue.
Citrulline malate increases nitric oxide production, which can improve blood flow and oxygen delivery to the muscles, leading to increased endurance and reduced muscle soreness during and after workouts.
I believe the best citrulline malate supplement is PrimaForce Citrulline Malate:
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Protein Powder
Protein is essential for muscle growth and repair, and many beginner bodybuilders may struggle to consume enough protein through whole foods alone.
Protein powder supplements can help to increase protein intake and support muscle recovery and growth.
Both plant protein and whey protein powders are effective options.
My favorite protein supplement is Garden of Life Raw Organic Protein & Greens:
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EAA Supplements
Essential amino acids (EAAs) are a group of nine amino acids that the human body cannot produce on its own and must obtain through diet or supplementation.
These amino acids are essential for muscle growth and repair, and EAA supplements can help to stimulate muscle protein synthesis, which is the process by which the body builds new muscle tissue.
For beginner bodybuilders, EAA supplements can be beneficial as they provide the body with the amino acids needed to support muscle growth.
In my opinion, the best EAA supplement is RSP Nutrition Amino Lean:
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Caffeine
Caffeine is a stimulant that can help to increase energy, focus, and alertness during workouts.
Caffeine may also help to reduce perceived exertion, allowing beginner bodybuilders to push themselves harder during training sessions.
Caffeine can be consumed as a pre-workout supplement or through sources like coffee or tea.
When comparing pre workout supplements vs. coffee or tea, the caffeine source does not make a significant difference, but each product offers some unique benefits that may be more or less useful for you.
It’s important to be cautious with caffeine intake and not consume too much, as it can lead to negative side effects like jitters and insomnia.
If you would like to try a great pre workout supplement, I suggest Optimum Nutrition Gold Standard Pre Workout:
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Step 6: Rest & Recovery
Rest and recovery play a pivotal role in bodybuilding, as they allow the body to heal and build muscle mass.
Taking rest days between workout sessions is essential, as this gives the muscles time to recover and grow.
The frequency of rest days depends on an individual’s fitness level, workout intensity, and personal goals.
Generally, one to two rest days per week is recommended, but some bodybuilders may need more or less, depending on their specific circumstances.
Moreover, sleep is a crucial component of muscle growth and repair.
During deep sleep, the body releases human growth hormone (HGH), which is essential for building muscle mass.
Bodybuilders should get seven to eight hours of sleep per night to optimize muscle growth and recovery.
In addition to rest and sleep, proper stretching and mobility exercises are essential for preventing injury and improving muscle flexibility.
Tight muscles can lead to injuries and decrease muscle performance, so incorporating stretching into a regular routine is essential for maintaining flexibility and reducing the risk of injury.
Practicing yoga from online courses such as the ones from YogaDownload.com can keep your muscles flexible and reduce the risk of injuries.
Techniques such as foam rolling and self-massage therapy can also help to reduce soreness and prevent injury.
Foam rolling, in particular, is an effective way to massage the muscles and release tension.
It is an inexpensive and convenient way to improve muscle recovery and prevent injury.
Additionally, self-massage therapy can help to improve circulation, reduce muscle soreness, and promote relaxation.
Step 7: Stay the Course!
Building consistency and discipline are critical for achieving bodybuilding goals.
Consistency means committing to a regular workout routine and sticking to it over time. This is essential for making progress and seeing results.
When you’re consistent with your training, your body adapts to the demands you’re placing on it, and you’ll start to see changes in your physique.
Consistency also helps to develop good habits, making it easier to stick to your training and nutrition plan over the long term.
However, building consistency requires discipline.
Discipline means doing what you must, even when you don’t feel like it.
It means sticking to your workout and meal plan, even when inconvenient or difficult.
Discipline is essential for overcoming obstacles and setbacks, which are inevitable on any fitness journey.
When you encounter challenges, discipline helps you to stay focused on your goals and keep moving forward.
Celebrating progress and milestones is also important for maintaining motivation.
Tracking your progress, whether it’s through measurements, body composition analysis, or strength gains, helps you to see how far you’ve come.
This can be a powerful motivator, especially when you hit a plateau or face a setback.
Celebrating progress, no matter how small, can help you to stay positive and maintain momentum towards your ultimate goals.
Ultimately, building consistency and discipline requires effort and dedication, but the rewards are worth it.
With consistency and discipline, you can progress significantly toward your bodybuilding goals and achieve your desired physique.
Remember to stay focused, celebrate progress, and never give up on your goals.
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