Beginners Bodybuilding Program Tips
If you’ve made the decision to improve your body and start a bodybuilding program, it is very important that you follow these recommendations so that you don’t hurt yourself both physically and financially.
Beginner’s bodybuilding should be a gradual process where you get to learn how to perform exercises in correct form and without using too much weight. If you go to the gym and hit all the machines flat out, you’ll quickly burn yourself out, or even injure yourself.
As the saying goes, Rome wasn’t built in a day and bodybuilding training should be planned with this in mind. Training too often, spending too long in the gym, or even training too hard leads to over-training.
The bodybuilders you see on the front of magazines and books have been training for many years to get to where they are. As a general rule, don’t follow their training routines or take the supplements they recommend. These people are professionals so there is no point trying to copy them. Remember, they didn’t start out on the body building routines they recommend today.
With the above in mind, don’t go down to your local health store and start buying a load of bodybuilding supplements. This will do nothing but decrease your bank balance. A good healthy diet and a high quality protein supplement are all I rely on.
For the first 4 weeks of any new bodybuilding program, begin by spending no more than 45 minutes in the gym, with no more than 4 training sessions a week. Do no more than 2 exercises per major body part and no more than three sets of any exercise.
For each exercise you perform I would recommend you do your first set with light weights and do around 15-20 reps. This will act as a good warm-up set preventing the risk of injury. For the second and third sets, use a weight that is comfortable for hitting around 10-12 reps.
If you start suffering from bad muscle aches and stiffness that continue 2-3 days after a training session then you are training to hard. If this does happen cut down the number of sets and exercises you perform, or even cut out one of your weekly workout sessions.
After 4-6 weeks, your muscles will be getting used to the exercises and you should start to see some improvement in your muscle mass and muscle definition. If you are overweight you should also start to see some fat loss.
Keep a log of your training sessions containing the exercises, reps and weights lifted each training session. This will allow you to set goals and constantly monitor and improve your progress.
Click here to download a copy of my printable weight training log.
The best thing about muscle building exercise is that your body is working to repair itself for several days after your last training session. This increases your body’s metabolism which in turn burns more calories.
Sleep is vitally important in any bodybuilding program. Your muscles recover much quicker when you are sleeping, so try and get at least 7-8 hours sleep if you can.
Finally, one of the most important aspects of any beginners bodybuilding program is nutrition. This is normally a high in protein, low fat, moderate carbohydrate diet, but I cover more on bodybuilding nutrition that in separate articles.
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Tagged with: body building routines • bodybuilding program • bodybuilding training • protein supplement • training routines • training session
Filed under: Beginners Muscle Building • Muscle Building Tips
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