15 Bodybuilding Tips For Beginners For A More Effective Workout


Bodybuilding is a great way to strengthen, tone, and stabilize your entire body, but it’s easy to make mistakes that can lead to injuries that keep you out of competition for months.

Building muscle isn’t rocket science. All it takes is repeatedly doing what the lab and gym have proven to work.

If you want to commit to building muscle mass over time, be patient, start with some bodybuilding basics and move on from there.

Here are 15 of the best bodybuilding tips for beginners, not only for the body, but also for the mind.

15 Effective Bodybuilding Tips For Beginners

1. Stick to free weights

Although modern gyms are filled with complex, high-tech machines, they won’t help you build a solid foundation of muscle mass. Dumbbells and barbells are best, especially for beginners.

Free weights provide a wide range of motion and rely on proper form, which ultimately helps bodybuilders build more muscle than the restriction machines commonly found in gyms.

2. Do Compound Lifts and Exercises

While you may be tempted to try every possible workout you see in fitness magazines or weight websites, you should stick to the basics first as one of your first bodybuilding tips.

Bodybuilding exercises such as squats, deadlifts, barbell bench presses and military shoulder presses should not be lacking in your routine.

These are popular for a reason. They’re designed to address major muscle groups, helping you build a workout routine from the ground up.

3. Find a program and stick to it

In order to be successful in bodybuilding, you need to have a strict routine and follow it closely. Ask a personal trainer or advanced bodybuilder to give you a program that includes the exact exercises you need to do, the number of sets, and the number of reps per set.

Consider working with a personal trainer. Not only do they support you in training you in the proper use of technology, but they also act as responsible partners . Plus, they can help you set specific goals and give you nutritional advice.

When you step into the gym, you need to know exactly what you’re going to be training for in order to create a weekly routine that will build muscle mass. By knowing what you do on a given day and understanding what happened in previous days, you can avoid injury and overuse.

4. Don’t train every day

If the person putting you on the program knows what s/he is doing, your routine should consist of three to four workouts per week. As a beginner, you don’t need to train more often than this. Doing so can lead to muscle strain and ultimately a debilitating injury, so attention to this bodybuilding tip is essential.

Every time you do a bodybuilding routine, remember that you are tearing your muscle fibers. If you do this seven times a week and don’t let them recover, you could be doing permanent damage.

5. Train each muscle group each week

While spending too many days at the gym won’t help you get bigger, neither is too little. You need to work out each muscle group at least once a week to see results. You should also increase the weight you lift every week or every other week to keep challenging your body to keep building muscle.

Muscle groups that work together provide proper rest periods for muscle groups.

Choose one exercise for each major muscle group in each workout, and you’re ready to go. This includes:

  • Legs (squats, deadlifts, lunges)
  • Chest/shoulder/triceps (bench press, push-ups, military press, push-ups)
  • Back (bend row, pull-ups).

You can also pair muscle groups that are close together – there is no right way to group your muscles together. You may want to try a few different pairs until you find the one that works best for you. If you’re doing general fitness training, you can follow a plan that balances all the different muscle groups.

If you’re training for a sport, you may benefit from emphasizing certain muscle groups that are frequently used during the sport.

6. Learn the correct form

While you may be tempted to see how much you can lift, you need to start with lower weights and learn proper form for each exercise. If you’re going to a gym, they usually have a trainer on hand to show you the proper form for various exercises. If you need more guidance, consider hiring a personal trainer for a week or two to help you get started.

Good form allows you to reap all the benefits of exercise while avoiding injury. No matter your age, current fitness level, or gender, you can benefit from weight training with the right technique.

Once you have the right form, you can keep pushing yourself without going too far with other bodybuilding techniques for beginners.

7. Gain Weight Gradually

After you have mastered the correct form for each exercise, you need to start adding heavier weights on a regular basis. Record how much you lift for each workout, and increase the weight slightly every two weeks. This will increase your strength and lead to muscle gain.

If you hold one weight for too long, your body will get comfortable and not build more muscle, so it’s important to continue to provide challenges to your body.

8. Cautious

When you get to the point where you’re using heavy weights, use a harness to protect your lower back. You may not have back problems now, but you don’t want to have them in the future. When it comes to bodybuilding tips, this is one that many people ignore until it’s too late.

9. Stand back

Another way to recover faster and build muscle quickly is to step back a bit every once in a while for sets and repetitions during each workout.

Research shows that reducing your workout volume (sets and repetitions) by about 50% every 8-12 weeks can help you make progress faster.

This means that instead of doing a total of 12 sets in one workout, you’ll only do 6 sets with the same weight. Do this for a week, then go back to your normal routine.

Cutting back once in a while will also help keep you mentally fresh. In turn, this gives you more energy to devote to future workouts.

10. Excess calories

This is one of those bodybuilding tricks that most people don’t understand at first. In order to build muscle, you need to eat more calories than you burn

Make sure to avoid eating too few calories, as this means your body may start burning the energy muscle you’re building. If you have a sedentary job, you will need fewer calories, and if you are very active, you will need more. Losing fat requires a caloric deficit, but building muscle requires the opposite.

11. Eat more

If you’re a beginner in bodybuilding, it’s a good idea to eat more. Try to eat 4-5 times a day and don’t go more than 3-4 hours without eating.

When your body builds muscle, it needs a steady source of fuel, which comes from food.

12. Avoid junk food

True, you want to gain some weight, but you want that weight to be muscle mass not fat! For this bodybuilding tip, eat high-quality foods like lean protein, complex carbohydrates, and healthy fats, and avoid junk food, sweets, and high-fat foods.

The only time you should be consuming fast-absorbing carbohydrates like sugar is after a workout.

13. Eat fruits and vegetables

In addition to macronutrients (proteins, carbohydrates, and fats), your body also needs micronutrients (vitamins and minerals). These mostly come in the form of fruits and vegetables, so make sure you’re getting enough each day before and after your workout.

Green leafy vegetables such as spinach, broccoli, and asparagus are common foods to help you build muscle, but as expected, you can include vegetables of your choice in your diet. Starchy vegetables are also very viable; these will include potatoes, corn, and even pea.

14. Rest and recovery

One of the most important bodybuilding tips for beginners is to allow your body time to recover. Your muscles don’t grow when you exercise, they grow when you rest, especially when you sleep. Eight to nine hours a night is optimal. If you’re having trouble falling asleep, try developing a nighttime routine that keeps your sleep schedule on track .

15. Act like an athlete

If you want to commit to bodybuilding, get into the mindset of an athlete . Building a stronger, healthier body means doing it both in and out of the gym. When you’re not exercising, avoid smoking, alcohol, and other unhealthy vices as much as possible. This will help you create an overall healthier lifestyle to match your efforts in the gym.

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