Bodybuilding For Beginners
Bodybuilding For Beginners
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If you want to get into shape, but don't know where to start, the following is a review of some of the fundamentals of a successful weight-training routine. Please note, however, that this information is rudimentary and one should always seek more information by reading, asking questions and experimenting with various techniques.
Also, consult your doctor before beginning any workout program.
Find a gym
On your gym hunt, opt for one that's clean and has up-to-date equipment, as well as a friendly and helpful staff. You don't want to spend time in a stinky environment that looks like a dump.
Since lack of proximity is an excuse many guys use not to train, make sure your gym is located near your place of work or your home.
Set goals
Don't set unrealistic goals as you'll only be disappointed down the road. Start small and progressively build strength and muscle at your own pace.
Your primary goal should be to increase muscle strength and mass for your entire body. Once you've reached muscle maturity, then you can begin building specific parts of your body and "cutting up." Always remember to build your muscles first and sculpt them after.
It's a simple principle; you won't get cut unless you have some muscle mass to sculpt. Got it?
Listen to your body
Always pay attention to your body. If you're feeling weak, tired or nauseous, skip your workout that day and come back stronger the next day. A half-assed workout is useless.
Don't get us wrong; a bruised shin, for example, shouldn't deter you from going to the gym. There are always other body parts to work on. Only skip your workouts if you're feeling sick or your body isn't strong enough to take on the poundage.
Get a training partner
For extra motivation, get yourself a reliable training partner. He will act as a great motivator, so long as he's at a similar or higher level of expertise. This way, your workouts will become more competitive and you'll progress much faster.
As well, it's always good to get a spot while lifting heavier weights (for safety purposes).
Make sure to stretch
Before you start pumping iron, it's important to warm up your muscles. Get the blood flowing with a few minutes of light cardio and stretch all the main muscle groups — especially those you'll be training that day.
Don't bounce. Instead, hold each stretch for 15 to 30 seconds. Stretching will make your muscles more responsive, reduce the risk of injury and soreness, and improve flexibility.
Continue breathing
Breathing is critical for good weightlifting technique and it supplies oxygen to muscle cells, which is necessary for muscle growth and contraction.
It's simple; exhale when you're lifting (contracting) and inhale as you're lowering the weight. Generally, you should be following a 1-2-3 tempo going up and coming down.
Now, on to a workout routine of bodybuilding for beginners...