Are you a bodybuilding beginner? Want to improve your looks? We are here with 15 bodybuilding tips which are useful for the beginners and will definitely going to help you all. The major improvements associated with bodybuilding are not seen over nightly but with growing time the muscle mass of the beginners will grow. If you are a beginner then it is must to have patience by sticking yourself with the workouts as well as in taking healthy diet which will definitely show up with positive results.
- 1) Adhere yourself to Free Weights:
- 2) Stick yourself to Compound Movements:
- 3) Prepare yourself for a program and follow it regularly:
- 4) Avoid daily Training:
- 5) Each muscle group must be trained every week:
- 6) Correct Form of Exercise is MUST:
- 7) Increase the Weights with time:
- 8) Be Extra Careful:
- 9) Intake lots of Proteins:
- 10) Intake more Calories:
- 11) Eat more frequently:
- 12) Stave Off Junk Food:
- 13) Prefer consuming Fruits and Vegetables:
- 14) Sufficient amount of Rest and Recover is important:
- 15) Behave as if you are an Athlete:
1) Adhere yourself to Free Weights:
If you think that those modern fancy machines can build a substantial of your muscle mass then you are wrong. Now you might be thinking that what is the best thing to follow? Then, let me tell you that barbells and dumbbells is the best thing to follow in order to build up your muscles and this is especially important for beginners.
2) Stick yourself to Compound Movements:
No doubt that beginner feel really enticed for trying all the exercises for possible outcomes which they get to see on numerous websites and magazines but you need to stick yourself to the basic movements. The exercises you need to stick with at the beginning include barbell bench press, squats, military shoulder press and deadlift. These exercises should not be missed from your routine workout if you are a beginner.
3) Prepare yourself for a program and follow it regularly:
If you think that what you like the most you can simply do that while in gym then you are wrong as you need to prepare yourself with a strict routine and even have to follow the same. You must your trainer for a proper program which must include the exercises which you need to follow along with the number of sets and reps. When you first step in the gym, you make sure about your training session on that particular day.
4) Avoid daily Training:
For beginners the bodybuilding program includes three to four workouts every week and you even don’t need to do more. For other days of the week you recover and have rest.
5) Each muscle group must be trained every week:
If you think spending more days in gym you will get more muscle mass or doing few workouts will get positive results, you are absolutely wrong. You need to make sure that you work on your every muscle group once every week.
6) Correct Form of Exercise is MUST:
Beginners are really tempted towards the heavy weights that how much they can lift up but being a beginner you need to start your program by lifting light weights as well as in the right form.
7) Increase the Weights with time:
Master yourself in every exercise and periodically increase the weights. It is advisable to keep a track of the weights which you can lift and every 2 weeks, increase them. Following this method will help you in increasing your strengths as well as will help in leading with gaining muscle mass.
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8) Be Extra Careful:
When you increase lifting weights, make sure that you use a safety belt in order to protect strain on your lower back. You might have no lower back problems in the beginning but lifting heavy weights can lead these problems in future.
9) Intake lots of Proteins:
While building muscle, protein is the most important ingredient. This ingredient is found in dairy products, vegetables, eggs, chicken, nuts, fish and milk. For better results, it is recommended by the experts that people who are adhered to bodybuilding should intake at least “1 gram of protein per pound of body weight.” It might not be possible to intake required protein every day, so it is advised to add a protein shake to the diet program as well.
10) Intake more Calories:
Bodybuilders need to intake more calories than the calories they burn. For active beginners, it is recommended to have more calories but if the beginners have a sedentary job then fewer calories are enough to gain muscle mass.
11) Eat more frequently:
Beginners you need to avoid keeping yourself hungry. You need to ensure that you take at least 4-5 meals every day in a gap of around 3-4 hours.
12) Stave Off Junk Food:
It is pretty obvious that you need to gain weight for bodybuilding but not fat, you need muscle mass. Make sure that you eat quality and healthy food diet including healthy fats, proteins and complex carbohydrates. Avoid having junk, fatty foods and sweets. The time just after your workout, you need to consume sufficient amount of carbohydrates.
13) Prefer consuming Fruits and Vegetables:
If you think that consuming fats, carbohydrates and proteins you can gain muscle mass then no absolutely not. With these macronutrients, you need to consume vitamins and minerals, micronutrients as well. Ensure to intake lots of fruits and vegetables each day.
14) Sufficient amount of Rest and Recover is important:
Do you know that your muscles actually grow when you take sufficient amount of sleep? Yes! You read it absolutely right. Rather than workout, resting and recovering from daily exercising routine is really important for bodybuilding. Make sure to take a nap of 8-9 hours regularly.
15) Behave as if you are an Athlete:
Avoid drinking alcohol, smoking and various other unhealthy habits. Follow a healthy lifestyle and you will surely achieve your goal.
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So, guys these are 15 bodybuilding tips for beginners which work on giving positive results. But before starting off with the training and diet program, you need to be extra cautious about the timings of your training sessions and workout along with the techniques and pre-post workout snacks which can help you in maximising your muscle mass. The results will surely show after you being beginners to bodybuilding posses persistence throughout.