How to Become a Body Builder for Beginners

September 24, 2019 by  
Filed under Body Building Goals

beginner body builder

Body building is among the best ways to achieve a physically fit body and mind. However, the main reason most people go to the gym and start body building is obviously to improve the way they look by getting a strong, muscular physique or to compete professionally in body building.

To get the best results, body building entails more than just lifting weights; you will need to have discipline, patience, and a great diet plan. Huge improvements should not be expected overnight, rather, you should be consistent, follow your workout and diet plans, and be patient enough to achieve muscle growth.

If you just started body building and you want to gain muscles and carve those abs to improve the way you look, you can contact howtobuildbiceps.net to get useful tips and a guide to body building. Keep on reading this post to learn useful tips on how to become a body builder and take body building to the next level.

Body Building and Workout Routine

women exercising with light weight

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The first step towards body building is to get a gym membership or get sets of free weights to lift at home. To become a successful body builder, you will need to have a plan and a goal to work towards. It is important to evaluate your body and work hard on what you really want to do.

For beginners, it is important that you start by doing 3 training sessions of one-hour workouts per week, and later, increase to 4 per week. Training 3 days a week is the best workout routine as it gives the body enough time to rest. Unfortunately, many people feel they are not doing enough on their rest days - not understanding that sufficient rest is just as important as their workouts.

After making your plan, it is important that you begin with each body part’s basic exercises. For example, you can begin with 2 exercises for each body part and train 3 sets each with 10-12 reps. You should choose weights that challenge you when you lift but that you can manage lifting and avoid weights which are far too heavy to lift.

Basic Exercises to Do When Starting Body Building

1. CHEST

To train your chest, you can begin with the flat bench press and then do dumbbell flies.

2. SHOULDERS

As for the shoulders, you can begin with one pressing movement, then finish with one lateral movement.

3. ARMS

Training your arms is important for a body builder as they should be strong enough to enable you to lift weights when exercising other parts of your body. Training your arms can begin with doing cable curl supersets and then triceps push-downs.

4. BACK

The easiest exercises to begin with when training your back is to start with a seated pull-in movement and then doing a pulling down movement.

5. ABS

To exercise your abs, you can begin with sit-ups and then finish with crunches

6. LEGS

Training your legs can begin by doing squats and leg extensions.

Remember to do 3 sets with 10-12 reps of all the above workouts during your first days as a body builder. The outlined points above are good basic exercises to start body building with and you will easily adapt and within 3 weeks you will have made progress and want to do more exercises.

Remember, doing the same thing repeatedly can be boring and, therefore, you should not be afraid to substitute these exercises with others which you will learn.

Body Builder Diet and Supplements

To become a successful body builder, you should have a great meal plan. It is important that you adjust your nutritional intake to cope with the more active lifestyle you are living. You can change your diet to include the following meal plans:

1. EAT MORE PROTEIN

Increasing protein intake is very important in body building as muscles are made up of proteins; your body also needs muscles to repair muscles. You should, therefore, take more proteins and include more beef, chicken, tuna, and tofu among other proteins in your meals.

 

2. EAT ENOUGH VEGETABLES AND FRUITS

As a body builder, you should take fiber-rich foods such as fruits and vegetables. Fiber is very important to keep your digestive system in track and to keep pace with your increased nutritional needs.

 

3. AVOID EATING JUNK FOODS

If you want to become a successful body builder, it is important that you cut off your junk intake. Junk foods such as snacks, sweets, and sodas fill up your stomach with empty calories and deny the body the nutrients you need as a body builder.

 

4. EAT COMPLEX CARBOHYDRATES

Complex carbohydrates will provide you with the necessary energy you will need during your training sessions. Complex carbohydrates, unlike the simple carbohydrates, are less likely to be converted and stored as fat in your body. Complex carbohydrates include sweet potatoes, bread, and whole grain pasta, among many others.

 

5. DRINK MORE WATER

Water is very important for you as a body builder as it keeps you hydrated and helps you avoid fatigue during your workouts. Without enough water, your body won’t be able to function normally and you may even experience a headache or feel sluggish. It is important that you make an effort to consume at least one gallon of water per day even on non-workout days.

 

6. TAKE SEVERAL SMALLER MEALS EVERYDAY INSTEAD OF 3 BIG ONES

Eating 4-6 small meals a day is important to ensure a continuous supply of nutrients your body needs to repair and grow. Taking more meals per day with 3 to 4 hour-intervals will help your body maintain a stable blood sugar level.

SUPPLEMENTS

In most cases, building lean mass can be achieved through exercise and a proper meal plan. In addition, there are several supplements used by body builders to supplement their meals to enhance their muscle growth.

supplements

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These supplements include:

  • Creatinine
  • Multivitamins
  • Glutamine
  • Protein powder supplements

These supplements have numerous benefits and as a body builder, they will help you in the following ways:

  • Give you more strength
  • Reduce recovery time
  • Minimize risk of injury

Tips and More

If you just started body building and you want to get the best results and a great look, the following tips will be of great help to you.

1. MAKE A ROUTINE PROGRAM AND FOLLOW IT STRICTLY

As a body builder, it is important to get organized and, therefore, you should make your own personal workout routine and stick to it. If you are not sure about how to make your program, your training buddy or personal trainer can help you with what to include in your program.

Your workout routine should contain what you train that day, the number of sets, and how many reps you will do on that day.

 

2. INCREASE THE WEIGHTS YOU LIFT GRADUALLY

After you have mastered how to lift weights, it is important that you increase your weights gradually. In addition, increase the number of times you lift each weight and you will be able to gain more muscles and strength.

 

3. FOLLOW GYM ETIQUETTE

As a body builder, it is important that you maintain discipline and observe personal hygiene. For example, allow others to use your weights when you rest, wipe off your sweat, and return weights at their default place after you are done.

 

4. GET ENOUGH SLEEP

To achieve your goals as a body builder, it is important that you get plenty of sleep. This is because most of your growth happens when you are sleeping. Getting enough sleep will also give you more strength as you will wake up more energized and rejuvenated to train harder.

 

5. LEARN HOW TO DO EACH EXERCISE CORRECTLY

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Doing your exercises correctly is very important to enhance your growth. To achieve this, begin by lifting light weights as you will become more flexible with them and you will learn how to lift the weights correctly.

body builder woman with spotter

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6. TAKE CAUTION

Nothing matters most in the gym than your safety. As a body builder, you should be cautious when it comes to lifting and using big weights, you may need a safety belt to protect the lower back.

 

7. EAT LARGE AMOUNTS OF PROTEIN

Proteins are the building blocks for muscles; you should, therefore, take a lot of protein-rich foods such as lean meat, chicken, eggs, milk, and fish.

 

8. TRAIN ALL THE MUSCLES GROUPS AT LEAST ONCE A WEEK

You should train each group of muscles at least once a week.

Conclusion

Besides the above tips, it is important that you choose a gym that suits you best, for example, one that is near your home. In case a gym is too crowded, consider changing your schedule and come back later in the day. You should also get the necessary clothes which enable you to train efficiently.

You might also need a knee-length short and a loose t-shirt and a pair of sneakers to wear during your workout sessions. A body builder can also make use of a water bottle, a face towel to wipe sweat, and a pair of gloves. It is important that you have the correct gym clothing and other tools.

To become a body builder is not as hard as many people assume; all you need is the dedication to achieve that great body you have always desired. 

If you are considering to become a body builder and you don’t know where to start and how to do it, you can log on to howtobuildbiceps.net and book your initial appointment and we will help you take body building to the next level.

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