You need to know how to start bodybuilding for beginners if you are just starting your bodybuilding journey. While you may know that lifting weights and eating is what bodybuilders do, there’s way more than that. One sure thing and true path that is going to get you there is hard work. Regardless of your level of experience, goals, and others – hard work is the only thing that will always remain true when it comes to bodybuilding. Please keep in mind that the journey from being a beginner bodybuilder to a pro is not easy. I am not trying to say that you can’t do it, be sure you can, but you need to be prepared for all the hard work. And I’m not only talking about working hard in the gym.
When starting bodybuilding for beginners, you need to ensure that you are starting to do it the right way. You need a correct diet for yourself, not a professional diet. You also need a proper bodybuilder workout for beginners, not the bodybuilder workout for professionals with heavy weights that could damage your muscles.
- In short, here we are going to talk about what it takes to become a massive guy packed with strength and muscle mass. We are going to cover everything – from nutrition to workouts, to rest days and supplements! If you plan to start bodybuilding for beginners – you’re on the right path.
Bodybuilding For Beginners – The Ultimate Guide
Find Your Motivation
One of the most important parts of bodybuilding is the mental part. We all know that bodybuilding is not easy. However, most people assume that it is not easy to lift weights. Professional bodybuilders will tell you that the true “not easy part” is the mental part. That’s why, if you want to stay on track, you need to find your motivation. Without a purpose and motivation, you are very likely to give up. That’s simply because bodybuilding is so hard that there will be times during your journey when you will want to give up. And your motivation goes down. Everyone can agree with that.
That’s why, you need to find your own sense of purpose and motivation when you start bodybuilding for beginners. That is something very different from one person to another. But you need to find something that is going to keep you on track, even during the harshest moments.
For some people, it could be to simply sculpt their body into the best possible shape. For others, it could be to set personal bests, smash records, or numerous other reasons. Some people do it for health reasons, others want to look good, and others find other reasons. Whatever works for you – they are all good, it doesn’t matter. But you need something strong, otherwise, you’re likely to give up sooner than you’d love to.
Avoid Beginner (Rookie) Mistakes
What’s the main difference between a beginner and a professional when it comes to performing a task? The amount of mistakes they make. While it’s obviously easier said than done, a lot of people make a lot of mistakes when it comes to bodybuilding. Again, that’s common for beginners, but at least try to avoid the biggest rookie mistakes. For example, one very common mistake is that a lot of people attempt to bulk up too fast. We’ve all heard about the term “bulking” in the gym. This is when experienced bodybuilders know very well how to pack on muscle quickly and efficiently.
Beginners attempt “bulking up” too, making lots of mistakes such as ending up eating too much, eating poor quality foods, lifting way too heavy weights, having improper form, improper workouts for hypertrophy, and numerous others.
You shouldn’t eat the same amount of food as already huge guys. And you shouldn’t attempt lifting as heavy as already huge guys. You need to eat right, and you need to have a performance form, while you slowly move up the weights. This way, you make sure you are not going to hurt yourself easily, you remain in a hypertrophy state, and get a progressive workload. Ego lifting won’t make you build up faster, it only ruins your form and risks injuries.
Workout 3-4 Times Per Week
Overtraining is a real thing and a lot of beginner bodybuilders are making this mistake, attempting to build up muscle too fast. This involves working out so often that your muscles do not have enough time to repair themselves and grow. Lots of gym goers make this mistake, and they lack gains.
Keep in mind that you do not need to work every muscle of your body every day. This won’t lead to faster or bigger gains. In fact, if you are going to do so, you will be screwing your bodybuilding program, slowing your growth a lot!
Beginners should not strength workout every day (you can attempt cardio daily instead). You need to focus on strength training 3-4 times a week. Nowadays, four times a week is the norm, although you can still get awesome results with at least three times a week strength training regime. Lots of people go for four times a week strength training allowing them to work out their upper body on two days, and lower body on two separate days, allowing their muscles lots of time to grow and heal.
- Their 7-day week looks like this: upper, lower, rest, upper, lower, rest, rest.
Keep in mind that we’re talking about strength training – it is crucial for bodybuilding, of course. And in case you are just starting bodybuilding for beginners, then three days a week could be enough for you.
Get the movements right
When you’re just starting your bodybuilding journey, start with basic exercises for each body part. Start doing two different exercises per body part. Such as chest, shoulders, triceps, and so on. Aim for 3 sets of 8 to 12 reps for each exercise, whereas the last 2-4 reps are feeling heavy, but maintaining proper form. This means that if you’re working out your shoulders, for example, then you need to do 3 sets of 12 reps of shoulder press, then 3 sets of 12 reps on lateral raise movement, for example.
If we are talking about the chest, then it goes something like 3 sets of dumbbell presses, for example, followed by 3 sets of dumbbell flyes. Hope you got the idea. In the end, the reason why it is not necessary to add a lot of more complex exercises is that, as a beginner bodybuilder, a lot of secondary muscles are going to be used when performing these basic moves. Other examples:
For back: pulldown movement then one seated pull in movement. Legs: leg curls, leg extensions, and leg presses. Arms: lots of other movements already hit them, so there’s no need to spend lots of time targeting arms. Try supersets like cable curls and tricep pushdowns. For abs, hanging leg raises are great. Do cardio for 10-20 minutes after strength training if you still have fuel left in your tank. The bike or treadmill at a steady pace is great.
You should aim for proper weights that will leave you pretty exhausted after 3 sets of 12 reps.
Get Your Diet On Point
Most professionals would agree – the hardest part is in the kitchen, not in the gym. Also, most would agree that the diet is even more important than the workout part (although, one is pretty useless without the other when it comes to bodybuilding). What we’re trying to say is that all the training you’re doing won’t bring much results if you’re not feeding and fueling your body and muscles correctly.
You need to have discipline both in the kitchen and in the gym, as they are both extremely important. Starting bodybuilding for beginners, it is extremely important to cut out sugar, and reduce the intake of processed foods, as well as unhealthy carbs. The best start is – to avoid all sugar (sugary drinks, sweets, etc.), reduce as much as possible white flour products such as white bread or completely avoid it, and avoid processed/junk food such as fried food, fast food, and others.
By avoiding only these basic elements, you will already make a huge impact. What you want to do instead is add a lot of protein. And you need a lot of it. You should add tuna, chicken, egg whites, steak, and various types of fish. Then start eating greens and fruits. They are important for your micronutrient value. Add salads. In terms of carbs – you shouldn’t avoid them completely as you still need some carbs. But focus on the right amount of carbs and the right quality (complex) carbs. Such as the one you can get from brown rice, baked potato, etc.
This is the very least you can do, but it will make a huge impact.
In terms of supplements for your diet, you can add protein, creatine, various types of vitamins and minerals, as well as other sports supplements like L Glutamine, L Arginine, L Carnitine, BCAAs, and/or whatever others work best for you. But these are all optional. Sports supplements can be beneficial to an extent, but it depends on the types, quality, goals, and numerous other factors.
You may or you may not add them. They are definitely not necessary. They can just help support your goals. Dieting and working out right, however, are by far the most important. Not to mention a proper lifestyle such as trying to reduce stress, and avoiding tobacco, alcohol, and other unhealthy habits.
Jumpstart Bodybuilding For Beginners
If you want to know how to become a bodybuilder, you should focus on your diet and workout plan. After you do these two, there are numerous other less important but helpful elements. One of them – use Iron Daddy.
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You can buy quality steroids from Iron-Daddy.to for sale, saving you money. And we can help you learn how to use them correctly to keep these products efficient. This way, you will recover much faster from strenuous exercises, boost protein synthesis, cut fat much faster, and build rock-hard muscles day by day, faster and bigger than ever before.
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