Bodybuilding is an excellent way to stabilise, strengthen and tone your body. If you’re interested and want to start your bodybuilding journey as soon as possible, there are some things you should know as a beginner to avoid mistakes that may result in injuries.
Whether you’re planning to be a professional bodybuilder in the future or you just want to improve muscle mass, make sure to read this guide to know the basics of bodybuilding before moving forward to reach your goals.
Consult Your Physician First
Before you get started with bodybuilding, it’s always wise to consult your physician first. This is especially true if you have a pre-existing health condition or you’re a smoker. Discuss your fitness goals and get advice on what you should avoid.
Also, if you’re planning to take supplements in the future, make sure to talk about it with your doctor, and don’t forget to read helpful reviews on products like HyperGH 14x to know more information.
Create Your Own Workout Plan
Getting started with bodybuilding is never easy. So to keep you motivated, make sure you have your own workout plan and list your short-term or long-term goals. These may relate to your strength, body composition, intensity or length of a training session.
Also, you need to set realistic goals and don’t pressure yourself. You also have to consider your current health condition and decide what you want to aim for in a few months or the coming years. Once you do this, you’ll stay focused on achieving your goals.
Know Proper Techniques
As a beginner, you should learn the proper lifting techniques to maximise progress and avoid injuries. In addition, you have to learn which exercises to execute for every muscle group. With this, you’ll know more about how your body works and will help you design your workout program over time, allowing you to build muscle mass effectively.
Increase The Weight Gradually
Once you master the proper form, you don’t need to go all out in one go. Instead, add heavier weights gradually. Make sure to record how much you lift on every set and exercise and increase the weight about every two weeks. This way, you could increase your strength and result in muscle gains.
If you stick to a certain weight for a long time, your body won’t be able to build more muscles effectively, so it’s crucial to challenge your body periodically.
Focus On Compound Movements
To get the best possible results in bodybuilding, you need to learn the most effective exercises. For this reason, make sure to focus on compound exercises or movements.
Basically, compound movements are exercises that use different muscle joints and groups simultaneously. The primary compound exercises include the following:
- Bench press
- Bent-over rows
- Shoulder press
Compound movements are effective since they use the most muscle groups. As more muscle groups are used, you can lift more with compound movements.
Other than compound movements, you should incorporate proper warm-ups into your routine. Also, your warm-up exercises may depend on your workout for the day. Combining some stretching exercises with your warm-up routine can make a huge difference in opening up the muscles you’re targeting.
Change Your Diet
Another thing beginners should learn about bodybuilding is the importance of a proper diet. Since everyone is unique, there’s no generic formula that can help you burn fat and build muscle at the same time. So start with the basics of bodybuilding nutrition before you try to perfect your diet. To achieve this, make sure your diet consists of 50% carbs, 30% protein and 20% fat.
Take Advantage Of Bodybuilding Supplements
If you want to give your body the nourishment it deserves, whole foods alone isn’t enough. To meet your nutrient intake, bodybuilding supplements could help. Just keep in mind to use the right supplements so you’ll get enough nutrients to function well and help you prevent injuries, speed up your recovery and boost your strength.
Get Enough Sleep
When it comes to bodybuilding, getting enough sleep is essential. Once you do any heavy resistance training, you basically create small rips in your muscles, also known as microtears. To rebuild and repair this damage, your body requires time to rest, and sleep plays a vital role.
A lack of sleep won’t only limit your muscle growth, but it may also harm your health and compromise your immune system. So don’t push yourself too hard when you’re just getting started in bodybuilding. Instead, get enough rest, let your muscles recover and avoid fitness burnout.
Bodybuilding doesn’t only revolve on lifting as much weight as you can and eating everything. As a beginner, you’ll need to follow the basic exercise regimen that caters to your general health and physique. You should also take it slow to avoid any possible injuries. Adding commitment and patience to your bodybuilding journey will help you reach your goals. Even if it’s challenging at first, it’ll be all worth it in the long run.