A Quick Bodybuilding How To
So let's cut the pleasantries and too much introduction. If you are here, chances are you're about to begin with bodybuilding or power training, and you want a good, quick guide on how to start.
No matter what your goal is, it being looking good, getting stronger etc... the basics are the same and you should stick to them for the first few weeks or months.
So here we go.
Join a gym
Don't do it at home in the beginning. It is safer to work out in environment where other people who've been at it for a while can help you out. It will also help with motivation.
Get a training partner
This will do miracles in doing more that you'd normally dare and you can motivate each other on those sore muscles days when you don't feel like doing much
Start slow and build up
No point proving to anyone, yourself or others that you can manage those big weights at the end of a rack. You'll over work your muscles and possibly hurt yourself. In the best case you'll find yourself unable to do it, and it will mess with your mind set.
Warm up your whole body
A light 5 minute run on a tread mill will get the blood running. Don't over do it. Weight lifting day is not cardio day. There'll be time for this!
After you're done running, do light jumps for about a minute. Don't you look silly doing this, it is essential as it will warm up your joints and tendons.
Now rotate your shoulders forward for about a minute and then make circular motion with your hips from left to right and back. Do this for 3x 10 repetitions.
Do a warm up set
By now, you should be feeling hot, and it's time to use that warmth to prepare your body for specific tasks. Start with large muscle groups such as legs, back, and chest. Don't concentrate too much on arms yet, as you'll need to use them throughout most sets anyway.
Make 1 set of 25 repetitions of each exercise, then wait 30 sec. before moving onto next one. Use very light weights. Keep in mind you're not power training yet. It's just warm up to get you muscles used to the motion.
A good warm up cycle should look like this:
Squats for your legs - 25 reps
Lat pulldowns for your back - 25reps
Bench for the chest - 25 reps
You'll notice that stomach muscles work during the Squats, biceps during the Lats, and triceps during bench. So you've just hit all the major groups.
Start the power run
Now do the same run, but this time increase the weight, so that you can comfortably do 10-12 reps in the first set.
In second set, LIGHTLY increase the weight and do 8 -10 reps.
In the third set put enough weight to feel the pump raising to its peek around 6th repetition. Do 2 more reps if you can, but do not strain yourself.
The idea is to prepare your body slowly for more demanding tasks.
After this run, take a 5 min. break and then do whatever extra exercises you want for that day.
Divide muscles groups per day
You should avoid power training every day. Your muscles need at 48 hours to recover, and you must allow them to do so, otherwise you might overwork them, and there'll be no results no matter how hard you train. Muscles need rest.
Many bodybuilders divide their muscle groups like this:
Monday: Biceps and Chest
Tuesday: Cardio or rest
Wednesday: Triceps and Back
Thursday: Cardio or rest
Friday: Legs and shoulders
Saturday: Rest and Some extra stretching
Sunday: Watch some TV
Eat Well
Yes, eat well. Don't starve yourself. Your muscles need fuel to work and recover. However, you need to eat the right food.
Dig into vegetables. Prepare them anyway you like, and eat as much as you want. You need fibre and iron from veggies, especially from green ones. So dig in.
Drink your protein and increase intake of good meats, such as white fish, chicken and lean beef. Twice a week start your day with an omelette made of 3-4 egg whites and 1 yolk.
Eat full grain bread, and avoid any white flower products. You need carbohydrates, not starch.
Drink lots of water, and I mean plenty i.e. 2L per day.
Supplements
I'm not going to whine about what is good and not, but here are few that will always help
Minerals and Vitamins - get some combo. this will help with breaking down of oxidants that make your muscles sore.
Creatine - This will help hydrate your muscles better.
Whey protein - drink it during the training or right after. This will help your muscles create new cells faster.
Amino Acids - Similar to whey protein, these are the building block your muscles are made of, and will help in both recovery and building of lean muscle tissue.
Keep in mind thought, that all these are completely useless if you don't train.
Get off your...
Don't just sit around and read about bodybuilding. It is a great and rewarding sport with many benefits. So get of your couch, and start with step one.
Get busy and see you at the gym.
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