The Complete Guide to Bodybuilding for Beginners is what you will need to start your bodybuilding career, as it will give you the opportunity to dive into the depths of bodybuilding in terms of: basics, training, nutrition, and secrets and hidden things that will help you start your bodybuilding journey.
What is bodybuilding ?
Bodybuilding is a sport and physical fitness practice that focuses on building and developing muscle mass through resistance training and strict healthy nutrition. The goal of bodybuilding is not only to increase strength, but also to enhance muscle size, symmetry, and definition to achieve a beautiful and balanced physique. Bodybuilders usually follow a specific training routine, targeting different muscle groups, while of course adhering to a nutritional regimen that supports muscle growth and fat loss. On the other hand, there is competitive bodybuilding, where athletes display their bodies on stage, and are judged based on criteria such as: muscle size, definition, symmetry, and overall presentation.
Why bodybuilding ?
Each person may have their own personal reason for practicing bodybuilding, because it may be attractive for different reasons, and we will mention some of them.
Developing muscles and beauty
Many people are attracted to bodybuilding to sculpt their bodies, enhance muscle mass and get an attractive body, and the process of building muscle can be rewarding and satisfying because it works to transform the body.
Self-discipline and self-confidence
Adhering to a bodybuilding regime requires a great deal of consistency and dedication. The required discipline can lead to a sense of accomplishment and build self-confidence, as you see your body develop little by little and your strength improve.
Physical health
Since bodybuilding requires exercise and healthy nutrition, it must have an effective role in improving physical fitness and health in general, as it helps in building strength and increasing bone strength, improving cardiovascular health and enhancing the metabolic process.
Focus and mental strength
Bodybuilding is not limited to lifting weights only, but it also requires strong mental focus. Continuing to train hard, sticking to a strict diet, and working toward long-term goals can also enhance resilience and mental strength.
Competitions
Some people practice bodybuilding with the goal of competing in bodybuilding shows or events. It gives a sense of appreciation and accomplishment to those who enjoy the competitive aspect of the sport.
Stress relief
Bodybuilding can be a great and effective way to relieve stress, like many other forms of exercise for all sports.
.webp "Nutrition for bodybuilders")
Protein: Your muscles need protein to grow. Aim for about 1.2 to 2 grams of protein per kilogram of body weight. Good sources include chicken, turkey, fish, eggs, beans, and protein powders.
Carbs and Fats: Don't neglect carbs and fats. Carbohydrates fuel your workouts, and healthy fats are important for hormone production (which is key for muscle growth).. Learn Proper Form
Incline Dumbbell Press: 3 sets of 10 reps
Tricep Dips: 3 sets of 8-12 reps
Tricep Pushdowns: 3 sets of 12 reps
Pull-Ups: 3 sets of 6-10 reps
Dumbbell Rows: 3 sets of 10 reps
Barbell Curl: 3 sets of 12 reps
Leg Press: 3 sets of 10 reps
Shoulder Press: 4 sets of 8-10 reps
Lateral Raises: 3 sets of 12 reps
How do i start bodybuildig ?
It is the most common question among young people who are beginners in bodybuilding, but do not worry because you are in the right place. We will try to help you in the beginning of your bodybuilding journey. All you have to do is be persistent, patient and set clear goals.1.What is your goal in bodybuilding ?
Specific Goals:
Are you looking to gain muscle, lose fat, or both? Determine if you want to focus on strength, aesthetics, or overall fitness.
Realistic Expectations:
Understand that building muscle takes time. Expect gradual progress, and don't be discouraged by slow changes at first.
2.Create a Workout Plan
Strength Training
The core of bodybuilding is resistance training. Focus on compound movements (squats, deadlifts, bench presses) that target multiple muscle groups, as well as isolation exercises (bicep curls, tricep extensions) to focus on specific muscles.
Split Routines
You can structure your workouts around different muscle groups (legs, chest, back, shoulders, arms) so you can give each muscle group time to recover between sessions.
Rest and Recovery
Muscles grow when they rest, so ensure you’re giving them enough recovery time. A typical beginner split might be working out 3-4 times a week.
3.Nutrition
Caloric Surplus or Deficit: If you're looking to gain muscle, you need to eat in a caloric surplus (more calories than you burn). To lose fat while preserving muscle, you might need to be in a slight caloric deficit (fewer calories than you burn). A slight surplus is usually recommended for muscle gain without adding excess fat..webp "Nutrition for bodybuilders")
Protein: Your muscles need protein to grow. Aim for about 1.2 to 2 grams of protein per kilogram of body weight. Good sources include chicken, turkey, fish, eggs, beans, and protein powders.
Carbs and Fats: Don't neglect carbs and fats. Carbohydrates fuel your workouts, and healthy fats are important for hormone production (which is key for muscle growth).. Learn Proper Form
4.Focus on proper technique from the start
This will prevent injuries and ensure that you're targeting muscles effectively. You can watch tutorials or work with a trainer to get guidance on form.5.Track Your Progress
Keep a workout log to track the weights, sets, and reps you're doing. Also, take regular photos to visually track your progress. While the scale might not always show huge changes, your body composition will improve as you gain muscle.6.Consistency is Key
Results in bodybuilding come from consistent effort over time. Stick to your routine, don’t skip workouts, and keep pushing yourself to improve.7.Recovery and Rest
Sleep is crucial ,muscle repair happens while you rest. Aim for at least 7-9 hours of sleep each night. Overtraining can lead to burnout or injury, so listen to your body and take rest days when needed.8.Consider Getting Professional Guidance
If you're new to bodybuilding, it might be helpful to work with a personal trainer or coach, especially when you're starting out, to ensure you're training correctly and safely.Sample Beginner Routine (3 Days a Week)
Day 1: Chest & Triceps
Bench Press: 4 sets of 8-10 repsIncline Dumbbell Press: 3 sets of 10 reps
Tricep Dips: 3 sets of 8-12 reps
Tricep Pushdowns: 3 sets of 12 reps
Day 2: Back & Biceps
Deadlifts: 4 sets of 6-8 repsPull-Ups: 3 sets of 6-10 reps
Dumbbell Rows: 3 sets of 10 reps
Barbell Curl: 3 sets of 12 reps
Day 3: Legs & Shoulders
Squats: 4 sets of 8-10 repsLeg Press: 3 sets of 10 reps
Shoulder Press: 4 sets of 8-10 reps
Lateral Raises: 3 sets of 12 reps