How To Start Bodybuilding – Made Simple!
Note: This article is aimed at people who have never really exercised before, but want to build a bit of muscle, put some weight on and aim towards getting a 6 pack!
If you want to improve your physique, don’t be put off by all the hype, marketing and bullshit on the internet and in the magazines about having to train 6 times per week, doing 40 exercises per day, etc. Instead follow the requirements below and be consistent…
Training Routine Required By Bodybuilders?
- Lift heavy weights for 30-40 minutes, two times per week
- Select a weight on each exercise that allows you to complete 8-10 smooth reps
- Take 3-4 seconds per rep and move the weight in a slow, smooth, controlled rep cadence
- Follow a whole body routine, focusing on compound movements, as shown below
Diet Required By Bodybuilders?
- Increase your daily protein intake – the easiest way to do this is to consume a whey protein shake with your breakfast, lunch and dinner
- Reduce sugars and fats in your diet and replace them with slow releasing carbohydrates, i.e. brown rice, wholewheat pasta, wholemeal bread, porridge, jacket potatoes, etc.
- Spread your meals out evenly throughout the day, aiming to eat something, with a reasonable amount of protein and slow releasing carbohydrates every 3 hours
- Drink a pint of semi skimmed milk straight after your training sessions
Rest Required By Bodybuilders?
- Sleep at least 8-9 hours per night, preferably at the same times
- Avoid excessive amounts of cardio – it makes you fit, healthy and can help you lose weight, but it doesn’t improve your physique and can lead to over training
- Rest as much as possible when not in the gym
Before starting any bodybuilding programme, you should always seek advice from your GP. I would also suggest that you buy one or two of Stuart McRobert’s books, i.e. Braun, Beyond Braun, etc. about natural drug-free bodybuilding, as they answer pretty much any question you could ask and give good advice about how to actually lift weights safely and effectively.
A typical beginner’s bodybuilding routine should be based around the following exercises:
- Squat or Deadlift
- Pullups
- Dips
- Rows
- Bench Press
- Shoulder Press
You should aim to include all of the above exercise in every training session, warming up thoroughly for each exercise, then performing one work set to a high intensity. The higher the intensity, the better the results, but intensity should not be substituted for good form.
You can also include other exercises at the end of the workout, i.e. curls, raises, extensions or crunches as you see fit, as long as you aren’t in the gym for more than 40 minutes and you don’t overtrain any body parts.
If you follow the above advice, consistently raising the intensity of your training and improving your diet, then you should see major changes in your physique within weeks. Continue reading this blog for further advice and when you feel you have gained plenty of muscle, consider incorporating the Top 10 Fat loss tips (last couple of weeks blogs) into your routine, to lose more fat, retain your new muscles and show off that 6 pack!
If you find this article helpful, please bookmark it!
Regards,
Gareth.
