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it's hard not to get overwhelmed and maybe even experience some "analysis paralysis" (if you're like me) when starting something new.
Especially when we're talking about vast topics like fitness and bodybuilding.
Luckily, sometimes all we need is a little push in the right direction that will show us how to start and how to keep focus.
That's why I created this list of the 15 best bodybuilding tips for beginners.
In fact, some of these tips that I'm about to share with you helped me a lot when I just started.
Others, I picked along the way.
My 15 bodybuilding tips for beginners
One thing before you need to keep in mind.
I'm not gonna sell you any of the "do this and gain 25 lbs of pure muscle in one week plan".
No, there are no short cuts in life.
Follow my bodybuilding tips, put in the hard work, and in the long run, you'll definitely see results.
So let's start.
1. Pick the right gym
Nowadays you can find gyms practically in every nook and corner.
However, you need to sign up for a gym that provides all the required facilities and equipment for bodybuilding.
Just off the top of my head, make sure that the gym has the following equipment cardio machines
- shoulder machines
- chest machines
- back machines
- Free weights
- arm machines
2. Stick to a Full-body workout
When you're just starting out, you will do wisely if you'll workout on all major
muscles groups in your workouts.
First of all, this will save you time, you can do a 3 day split workout, and the workout itself takes like an hour, give or take.
This way you're working on your entire body, furthermore this will also help you develop your coordination faster, and will allow you to hit all major muscle groups.
This doesn't mean start off hard and heavy, not at all, just build a workout program that will include all the major muscle groups in one session.
3. Take pre-workout Supplements
Pre-workout supplements are taken 30 minutes or even an hour before your workout.
They help you nourish your system with sufficient nutrients, which increases the energy and enhances your workout session.
4. Switch to free weights
Gyms these days have plenty of new and fancy machines.
Unfortunately, machines alone won't you help to really build the muscles you want.
But, Since you still haven't developed the required coordination and technique, you must start with machines and gradually switch to free weights.
Simply because that Barbells and dumbbells are the best tools for muscle building.
I would say, start with the machines, and stick with them for 1 month before you switch with free weights.
5. Never over-train
A lot of beginners make the mistake of going over the top with their workouts and end up tiring themselves out completely, or even worse, they get injured.
Over training leads to fatigue, loss of appetite and causes stress.
If you experience any of these symptoms, you need to slow down.
To be sure you won't over-train, take one day or maybe even two days off between each workout.
This way you can control the level of soreness you're feeling.
Plus it will give your body the chance to recover fully when you're just starting out.
6. Master the proper form
I can't count the number of times I saw "bodybuilders" performing an exercise in a wrong form.
Every time I told someone that he was not doing the exercise the right way, I got an answer like "I know, but that's how I'm used to do it".
An incorrect form will at best just make you waste your time.
At worst it can lead to injuries.
Over-enthusiasm can affect you adversely.
Take your time to learn each exercise form and do it in the correct manner.
So it's extremely important to learn the proper form of an exercise right at the beginning.
Ask the gym's trainer to show you again and again if necessary, until you get it right.
Take baby steps in increasing the sets and weights. This way you will lower the chance of injuries, and you will make the routine more effective.
7. Stop eating junk food
A lot of gym dwellers think that its OK to keep eating junk food because they workout regularly. Well its not.
Junk foods contains lots of empty calories and is not healthy for anyone.
Bodybuilder or not.
Avoid sugary and fried food and also stay clear of alcohol.
To see the results you really want to see, you need to follow a nutritious and balanced diet.
8. Consume more protein
Protein helps to build muscles, and it also repairs your worn out muscle tissues.
As a Bodybuilder, you need to include a lot of plant and animal protein in your diet in order to build a strong and muscular body.
Eggs, fish, chicken, nuts, dairy products, and vegetables are popular sources of protein. Homemade protein shakes are also an excellent choice for bodybuilding.
9. Focus on compound exercises
After you've made a full transition to free weights, and you've mastered the proper form, you should mainly focus on compound exercises and movements.
Compound exercises work on 2 and even more muscle groups at the same time.
This mean you target one muscle group but the routine also put into work other muscles.
There's a reason why compound exercises are at the heart of every workout plan of bodybuilders.
Exercises like the bench press, barbell bench, squat, dead-lift, bent over rows,
shoulder press, pull-ups and so on should be regular in your workout plan.
10. Stick to your program
Create a program and stick to it.
Ask your local gym trainer to build you one. Look on bodybuilding forums for plans.
People love to share their success and how they got to it.
Try to build your own program by looking at several programs of other people who got results.
The program should tell you
- How many times a week you need to workout.
- What exercises you need to do
- Number of sets
- Number of reps per set
- What to eat and when
Basically, a workout program is like your wife. You follow her rules.
11. Take it up a notch
Once you have mastered the proper form, and you're starting to feel that the weight is not so heavy as it used to be.
It's time to put on some more weight. But, not too much though, as you might hurt yourself.
You should slightly increase the weight every 2 weeks.
Continue to proper form the exercise and keep track on how much you lift.
This will ensure you won't hurt yourself and will help you increase your strength.
12. Nutrition. Nutrition. Nutrition
Nutrition is at the core of your bodybuilding journey.
What you eat, when you eat, how much you eat, all will have its effect on your results.
Try to develop healthy eating habits.
Plan your eating schedule, eat the amount that will help with your muscle growth.
Ask your gym trainer if he can help you build a meal plan.
13. Eat more fruits and vegetables
My guess is that you don't want to gain weight.
Consuming lean protein, healthy fats, and complex carbs are important, but your body is also in need of micro-nutrients like vitamins and minerals.
Luckily these can be found in plenty of fruits and vegetables.
So make sure you get your daily dose of fruits and vegetables on a daily basis.
14. Always warm up before working out
One thing you must do before a workout is to warm up.
And the one thing you must do after the workout is to stretch.
Warming up before a workout is very important.
It helps to release adrenaline, increases heart rate, supplies the body the energy it will require in the workout.
Stretching will lower the chance of after workout injury.
It will also help keep you flexible and will help to lower chance of injury.
Also, it increases muscle metabolism.
So make sure to warm up the muscles you are about to work.
And make sure you stretch the muscles you worked on after you finish working out.
15. Get enough Sleep
When we sleep our body fuels himself back up with energy.
While we sleep our muscles get the time they need to recover, which in turn also helps them in growing.
So you could see why getting enough hours of sleep is important.
And I hope it also goes without saying that you will feel a lot more energized in the days.
Which will make the workout a lot better and stronger.
Wrapping It Up
That's it for now, wow, that was a lot.
When I started writing this article I didn't thought I had this many tips to share with you.
I hope this will help you understand what you should do in order to get the body you want.
If you have a tip of your own, make sure to let me know in the comment section below.
And make sure to check this post in the future, since I will update it as soon as I will have more tips for you.