The process of achieving muscle growth sometimes seems very complicated and complex. Bodybuilding is a good way to get stronger and improve your physique, but the risk of injury is very high. Muscle building takes time and requires a lot of patience. If you are going to start with bodybuilding, the tips in this blog can therefore be useful!
Tip #1: Follow an exercise program
To be successful in bodybuilding you need a good training program that you can stick to. Ask at the gym if they can help you develop a good training program that fits your goal. When you walk into the gym you know exactly which exercise to do, the number of sets and the repetitions per set. By knowing exactly what you are going to do and taking into account the alternation of muscle groups, you can prevent injuries. Make exercise a routine and you will notice that you become stronger and therefore your muscle mass increases.
Tip #2: Train with free weights (dumbbells and barbells)
When you first walk into the gym, you are overwhelmed by all the (complicated) equipment. For many people it is attractive to start immediately with these sports equipment, but it is best to train with free weights. Dumbbells and barbells provide a wide range of motion and you should ensure that you maintain good posture. This ultimately contributes to more muscle building instead of the restrictive machines you find in the gym.
Tip #3: Do especially compound exercises
Novice bodybuilders are quick to try every possible exercise they have found on the internet. As a novice bodybuilder, it is best to fill your training schedule with so-called compound exercises. These are the most effective exercises to build muscle mass. But what exactly are compound exercises? Compound exercises are exercises that train multiple muscle groups at the same time. Start with compound exercises that don’t require too much of your technique. Examples of these types of exercises are squats, bench press, lunges or pull ups.
Tip #4: Rest is just as important!
As a novice bodybuilder you are probably very enthusiastic and prefer to be present in the gym every day. If your training program is created by a professional, your weekly routine will consist of no more than 3 to 4 workouts. As a beginner, that’s more than enough! During your workout, small tears appear in the muscle fibers. If you train too often and don’t take the time to repair the cracks, you can do permanent damage. Do not train the same muscle groups in succession, but take at least one day of rest.
Tip #5: Train every muscle group at least once a week
As you know by now, it is not effective to train the same muscle group too often, but too little will not lead to muscle growth. To achieve the desired results, you should train each muscle group at least once a week. Also keep increasing your weight to challenge your body and achieve maximum results! Imagine that squats with 50 kg, 3 sets with 12 repetitions are easy for you, then you can increase the weight to 60 kg the following week.
Tip #6: Focus on good posture and execution
It’s tempting to add a lot of weight quickly, but it’s better to focus on your posture. Start with less weight and make the exercises completely your own. If you master the technique well, you can prevent possible injuries. You may want to consider working with a personal trainer in the beginning, so you can be sure you’re doing the exercises right. If you’re on a tight budget, it can make sense to take group classes with strength exercises.
Tip #7: Have a calorie surplus
This is one of the bodybuilding tips that most people don’t understand at first. To build muscle you have to eat more calories than you burn. You can find a calorie calculator on the internet that will help you calculate how many calories you need to gain muscle mass. If you eat too little, your body will burn the muscles you are building to get energy.
Tip #8: Eat a lot of protein
Protein is essential when it comes to building muscle. Protein-rich products include chicken, fish, eggs, milk, beans and nuts. Of course you can also easily get protein by drinking a protein shake or eating a protein bar. Most experts recommend at least 2 grams of protein per pound of body weight to achieve the best results.
Tip #9: Eat more often in a day
If you’re a beginner in bodybuilding, it’s a good idea to eat more often! Try to eat 4 to 5 times a day and do not leave more than 3 to 4 hours between each meal. As your body builds muscle, it will need a constant source of fuel that comes from food.
Tip #10: Act like an athlete
If you want to devote yourself to bodybuilding, adopt an athlete’s mindset. Building a stronger and healthier body does not only happen in the gym, but also outside it. When you’re not exercising, avoid alcohol and unhealthy snacks as much as possible. Also, go to bed on time and make sure you get 8 hours of sleep every night. This will help you create a healthy lifestyle that matches your efforts at the gym!
When we talk about increasing muscle mass, the most commonly used term is bodybuilding. But did you know that bodybuilding consists of different classes? Class I (bodybuilding) and class II (Classical bodybuilding) are the most extreme variants. Then follows men’s physique and is a lot more accessible than the first two. For women, this class falls under the term bikini fitness.
