Ten Tips for Bodybuilding Beginners

Here we look at some top tips if you are starting out on the trail of a perfect ‘bodybuilder’ physique

So there you are at the gym, working out and feeling much healthier for it. You are doing some aerobic exercise and maybe some resistance training, building up your muscles, strength and endurance. You are feeling pretty good about yourself and then in strides a ‘bodybuilder’, all high definition muscles, toned to perfection. You look at yourself in the mirror and make the comparison – and say to yourself; THAT is what you are really aiming for.

How to achieve that Bodybuilders shape

Emporium-130Here at the Emporium Gym in Birmingham we have all of the equipment and expert advice to help you achieve your goal, but how do you make that quantum leap? Here are 10 tips if this is you, starting on the road to bodybuilding.

1. Set Realistic Goals

You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Realistically speaking it is going to take at least 3 months before you start seeing differences, both in your body shape and strength levels, so look at it as a longer term plan. You might find it helpful to write down where you want to be in terms of strength and size in 3, 6, 12 and 18 months.

2. Get Good Advice

Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set.

3. Start with the Right Technique (Form)

Body building like other buildings relies on a good foundation. If you start off wrong, you will probably keep doing it wrong so remember that how your spine is set during your lifts can have a huge impact on your body and the amount of weight you’re able to lift.

It’s best to keep your lower back slightly arched, your chest up, and your head and neck in a neutral position, no matter which lift you’re doing.

4. Free weights or Machine Exercises?

Don’t be tempted by shiny complicated-looking machines – these will just not have the same impact on building up size and lean muscle as barbells and dumbbells. These cannot be beaten for increasing muscle and strength and are especially suited to beginners.

However for the beginner, using weight machines is a nice way to ease into the process of weight lifting, while also helping ensure you are using proper form. To get the best of both worlds, consider combining some free weight exercises with machine exercises.

5. Master Compound Movements First

To get the best results for muscle growth and fat loss, it’s best to start with compound lifts like the squat, bench press, shoulder press, bent-over row, deadlift, pull-up, and lunge. These lifts require you to use multiple muscle groups at the same time. Doing them will allow you to lift more weight, hit more muscles, and increase your metabolic rate.

6. Complete Every Repetition

Many beginners focus too much on the first part of the lift (the concentric or lifting portion) and forget all about the lowering (eccentric) part. You want your muscles to be strong all the way through their entire range of motion, not just the first half of the lift.

Another principle that beginners often forget is a strong contraction—or squeeze—at the top of every movement, which can make a big difference to overall results.

7. Gradually Increase the Weights.

Exercises such as lifts need to be performed in a smooth and controlled way with an amount of weight that you are comfortable handling. Trying to lift too much too soon can develop bad form and may lead to injury

So, after you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains.

8. Food Fuels Exercise

In order to build muscle you need to eat more calories than you burn and a proper well-balanced diet is essential. This will need to be high in macronutrients which you will get from food high in fats, protein and carbohydrates. However your body also requires micronutrients (vitamins and minerals) from fruit and vegetables so make sure you take good advice and don’t just guess if you want the best results.

You will need to eat more often, typically 4-5 meals per day and it is recommended that you eat before and after a training session

What you eat before and after your workout will play a big role on the results. Make sure you’re eating foods containing both protein and carbohydrates as this will go a long way towards helping you get better nutrition.

9. Supplements

As you begin to train harder you may find that you need to supplement your regular food intake. There are a huge variety of supplements available but you must proceed with caution here. It is essential that you take qualified advice before taking any body building supplements.
At Emporium Gym our trained staff will discuss with you what you are trying to achieve. They can conduct a dietary assessment and they will advise on exactly which supplements will best suit your needs and how to take them.

10. Don’t Train Every Day.

Any decent trainer will tell you that as a beginner, you only need to train 3-4 times a week. You should be leaving 48 hours between workouts to allow your body time to rest and recover.

This is going to really help control the degree of stiffness and soreness you experience as well as helping to prevent you from feeling too overwhelmed or exhausted with numerous sessions each week, so your motivation levels should stay high.

If you are serious about bodybuilding at whatever level, the best advice is to come along to the Emporium Gym where we have the experienced trainers and the best equipment to ensure you achieve your goals.

Contact us for a chat or to ask any questions. We’d be delighted to hear from you.

Comments are closed.

youtube twitter facebook instagram

Copyright Total Fitness Emporium Ltd © 2015

Designed by Pink Fish Associates