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Bodybuilding For Beginners – How To

remember buying my first set of weights like it was yesterday! I was 12 and I went with my mom to K-Mart to pick up a 110-pound set of plastic and cement weights. The boxes were mangled, but we managed to get them in the trunk of the old Maverick.

Oh, how excited I was to put the plates on the barbell for the first time! I didn’t have a bench, so I just used the barbell and dumbbells in a standing fashion: Overhead presses, squats, upright rows, bent rows, and curls were my primary exercises.

While my enthusiasm was unbridled, my growth was not! Needless to say, I didn’t have much in the way of equipment and couldn’t take advantage of all that weight training had to offer.

So don’t make my mistake (and the mistake of countless others). At the very least, buy a multi-purpose bench along with your weight set. Or, to make matters infinitely easier, join a gym. Make sure you join a “real gym” though – not one of those singles hang out places!

How can you tell if it’s a real gym? Look for free weights made of black iron, Olympic-sized barbells, and racks!

Now, onto what you should be doing as a beginning bodybuilder.

There are 3 things you need to keep in mind. We will call them the “3 Pillars” – Training, Diet, and Rest. We will address each in turn.

TRAINING

Training is just one part of a 3-pronged approach to bodybuilding. It IS important. But more does not equal better. Things to do with respect to training:

  • Train with weights 3 times a week, like Monday – Wednesday – Friday
  • Do full-body workouts
  • Exercise the largest muscles first, and go Buy Sarms from there until you reach the smallest muscles
  • Do mostly compound exercises
  • Do aerobics or cardio on your off weight-training days (if you do it at all – I’ll tell you why a little later)

 

A typical beginner routine might look something like this:

  1. Squat
  2. Bench Press
  3. Bent Row or Pull-up
  4. Overhead Press
  5. Calf Press
  6. Tricep Extension
  7. Barbell Curl

 

For the first few weeks, do one set of 10 repetitions per exercise. In week 3-6, you can increase the sets to two per exercise. Finally, in the last phase of your beginning bodybuilding training, you can increase to 3-4 sets per exercise.

Your goal at first should be to learn the exercises – proper form is a must. Also, pay attention to how your muscles feel as you raise and lower the weight. Establish this mind-muscle link now; it will serve you well throughout your bodybuilding and/or weight training career.

If you’re trying to gain weight, refrain from doing any aerobics or cardio work, at least for the first month or so. Establish a weight-gain momentum before you attempt the cardio stuff.