Are you tired of being called lean? Want to gain bodyweight? Are you thinking of hitting the gym to achieve that much-desired weight? Don’t worry! In this guide, we’ll walk you through the basics for the aspiring bodybuilder so you can master the art of bodybuilding in a way that makes sense to you.
Starting new things can be scary. It happens to everyone. That’s why you should learn some basics to gain confidence in each step.
13 Important Tips For The Aspiring Bodybuilder
First things first, rid your mind of the expectation of “massive’ growth overnight, not even in a week or two. Muscle building is a gradual process. With consistency and adherence to the tips you are about to read, your muscles will grow.
FREE WEIGHTS ONLY
Although many modern gyms own a wide array of complex machines and equipment that seem to add muscle mass to anyone who touches them, they are the absolute worst for beginners.
As a beginner, the first step in developing the foundational muscles that will eventually create the body your desire starts with dumbbells and barbells.
COMPOUND MOVEMENTS
Squats, the deadlift, the military shoulder, the barbell bench presses should be your routine programme as a beginner. These exercises are designed to attack multiple major muscle groups simultaneously.
CHOOSE YOUR ROUTINE
Don’t be the person that imitates every single person at the gym. Asides from the creepiness, it is terrible for your body form. Everyone has a body goal, and different programs work for different bodies.
Speak to a personal trainer or a more experienced bodybuilder to guide you on what routine will work best. This will include the exercise type, set number and rep number.
TAKE BREAKS
At all costs, avoid training every day even when you feel strong and able to. Training 7 days a week is too much strain on your muscles as a beginner. Your entire training days for the week should be between 3-4 days, with alternate days to rest and give your muscles time to recover.
WEEKLY FOCUS ON EVERY MUSCLE GROUP
Muscle groups include biceps, triceps, chest, abdominals, and others. Make sure you train every muscle group at least once a week. Pick a day to focus on your biceps, another day for your triceps, and so on.
CORRECT FORMS ARE IMPORTANT
Any aspiring bodybuilder should go beyond just lifting weight. You have to lift it correctly to get maximum results and to avoid injuries such as sprains. Speak to an instructor to show you how to lift different weights properly.
INCREASE THAT WEIGHT
After form and routine have been mastered (typically within two weeks), it’s time to lift heavier. Go for heavier dumbbells and barbells. This will cause your body to grow more muscle mass. Gradually increase the weight as your progress further.
DIET RIGHT
Proteins are considered building blocks for the human body. As a bodybuilder, reasonable quantities of protein must be added to your meals. Examples include fish, eggs, milk, beans, nuts, some vegetables.
Include an oral SARM (Selective Androgen Receptor Modulator) like Ostarine in your diet. We cannot overemphasize the benefits of ostarine: Muscle growth, fat loss and bone density are some of the proven benefits, as documented by expert biotechnology researchers. The non-steroidal SARM is also the most researched backed modulator.
DRINK MORE WATER
Muscles are made of high water content; the more water you drink, the more your muscles have to facilitate growth. Always adhere to the recommended 240mL glasses of water daily for optimum muscle growth.
RUN FROM AVOID JUNK FOOD
Yes, junk food helps gain weight, but you want muscle mass and not fat unless you are trying to get fat, run from junk, fatty foods and sweets.
EAT MORE
There’s a need to fuel your body with enough food required for muscle growth. As a beginner, try eating three to four times daily. Do not stay for more than four hours without food.
DO NOT VISIT THE GYM WITH AN EMPTY STOMACH
As much as you can, eat before going to the gym. A simple protein shake or a banana and a cup of greek yoghurt will do you a great deal of good. Working out on an empty stomach will cause hastened fatigue.
GET ENOUGH REST
Asides from the alternative days taken to rest and recover from daily working out, your body needs enough sleep. Your muscles only truly grow during rest periods and not when working out. Get at least 8-10 regular hours of night sleep.
Religiously following these steps will lead to an improvement in your overall growth. After a while, you are sure to see physical growth in muscle mass as your body gradually takes shape. Feel free to tailor the guide to suit your routine, but be careful not to stray too far.