Posts Tagged ‘bodybuilding for beginners’

Weight lifting for beginners is basically comprised of compound exercises executed in perfect from while acquiring a healthy diet. I can’t stress this enough, and to work up in weight incrementally.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

Patience and self control are very important aspects to get results even though you are just starting with the program; don’t lose hope when you don’t see immediate results.

Compound exercises develop as well as strengthens muscles, after gaining the strength you are aiming for, you can now move on to isolation exercises.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

Then, develop your exercise regimen and figure out what amount of sets and repetitions goes with each exercise.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Ultimately, this would mean one set of heavy exercises and 6 sets of light and repetitive workouts during the week, this would help you develop stamina as well as burn more calories and build up strength.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. You can do the more exotic exercises once you have the mass and definition that you want. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

Sticking to the exercise regimen – no matter how difficult it is – is the most vital aspect of a successful conclusion to the project.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. If your diet is right, then you’ll have your biggest gains, if not, it’ll be hard to tell if you’ve worked out at all.

Let me leave you with one more thought. According to some of the best trainers, lifting weight should only be done after mastering bodyweight exercises.

For that reason, you may want to start out doing bodyweight exercises.

People often take up bodybuilding when they are not happy with the way their body looks, bodybuilding for beginners aims to enable new bodybuilders to build strength and a healthy body. What many new people to bodybuilding don’t understand is bodybuilding is more than just lifting weights it’s also a way of life. You will need to change the way you eat, sleep and exercise. Many people who start often fail because they are unable to see and use bodybuilding as a lifestyle. Unlike what most people think even busy people can do bodybuilding and succeed at it.

People often mistake the art of bodybuilding for other things such as weight training and weight lifting etc. Weight lifting and weight training is usually used to increase strength and requires that you use increasingly heavy weights during your exercises. So in body building the aim is to build muscle mass than anything else.

For more great tips on bodybuilding for beginners, check out our website for more info on beginners bodybuilding

People who are underweight or thin think that they need to eat a lot more and eat anything they can get their hands on to gain weight. Eating is good for skinny people but they shouldn’t just eat anything since putting on fat is not going to help you cause. Even though people think they need to increase their diet they don’t have to eat everything rather focus on eating good carbohydrates and proteins. Also it is recommended that they eat foods that have beneficial carbohydrates and avoid fast foods or foods that are high in cholesterol. Eating such foods that are bad are going to work against you. However I also recommend that you break your meals up into six small meals.

I’m not going to recommend that fat people reduce their meals or go on a very strict diet. What I recommend is that overweight people go on a high protein diet. When you eat six means you should ensure that all your meals are high in proteins followed by a lot of water. I also suggest that people who are overweight drink lots of water as the first thing they do when they wake up, as this speeds up the body’s metabolism and helps reduce fat.

New bodybuilders need to understand that regardless of their weight and height they are not required to exercise for hours everyday. People who exercise for hours don’t make any gains in their bodily appearance. It is required that you exercise to your maximum capacity twice a week.

A rest period is needed between exercises for maximum muscle growth. Spending hours in the gym is not the answer rather just a few minutes in the gym twice a week works best for most beginners.

The maximum time you should spend in the gym should be half an hour and during this half an hour shouldn’t be wasting time talking or socializing with other gym rats. If you follow these steps outlined you shouldn’t have any problems building lean muscle mass.

I hope you enjoyed this article, I also have other related articles on my website that you might be interested. Go and check out Muscle Building Advisor