The road to building a professional bodybuilder’s physique begins with a single step, but that step needs to be the right one.
Rather than listening to any old gym bro’s advice that may or may not (you can bet on the latter though) get you results, why not stick to several tried and tested bodybuilding tips that got the pros to where they are today and are bound to accelerate your fitness journey?
How to Start Bodybuilding – Your First Steps
If you want to begin bodybuilding, there are a few fundamental things you are going to need to know. Here are a few tips you should focus on when you are starting your life as a bodybuilder.
Establish a Fixed Time Schedule for Maximum Results
Bodybuilding is a sport that takes total commitment. From the time you wake up, until the time you head to sleep, you are going to need to schedule nearly every aspect of your day. It is possible to be a bodybuilder without doing this, but it will likely be more difficult to reach the pinnacle of your appearance and goals.
Although I believe you should try to keep a schedule for as many aspects of your life as possible (I do this as a professional basketball player), things which must be scheduled to become a bodybuilder are:
- The Time You Wake Up
- The Time You Will Go to the Gym
- The Time You Will Go to Sleep
- Your Meal Times
Making a firm schedule for these aspects of your life will give you an outline of your day, and will help keep you on track.
Limit Your Training Intensity for the First Month
If you are beginning a bodybuilding routine for the first time, you don’t want to jump into this too fast.
Try to find a schedule that you believe you can maintain for months, and even years. In your first month of trying to become a bodybuilder, focus on developing a workout strategy you enjoy, and finding a training “groove.” Overtime, you can increase the intensity of your training and add additional sessions into your training schedule.
Perform Each Exercise Perfectly
No matter what exercise you are doing, you need to perform each exercise as perfectly as possible. Your goal as a bodybuilder is to build an aesthetic body, and this takes focus and patience. Building perfectly sculpted muscles takes perfection on every rep, so wo your best to improve your form and only do exercises you can do with proper form.
Drink a Lot of Water
Muscles are comprised of water. Not only do you need water for hydration like a non-bodybuilder, but you will need additional water if you are sweating during your workouts and if you are taking supplements containing caffeine. Bodybuilders should drink around 2 gallons of water per day.
Additional Information: Hydration for Athletes
Bodybuilding Tips for Beginners – Additional Things to Know
If you want to start bodybuilding and become a bodybuilder, the primary task is to lose weight and build muscle mass. To become a bodybuilder, you will need a focused diet and workout plan, along with a long-term plan on how to win competitions.
Here are a few absolutely essential bodybuilding tips you need to know that will get you results.
Get ready for the hard truth!
Eat Real Foods – Don’t Rely on Supplements Alone
The core of any bodybuilder or athletes supplement stack should be whole foods, as confusing as that may sound.
If you are spending hundreds of dollars per month on supplements, you are doing something wrong.
Supplements are supposed to be an investment in your body, and there is no reason to start making this investment until you have your mind wrapped around the fact that body transformations come from improving your daily diet, and exercise routine.
You could easily spend $500 per month on the best supplements in the world, but you will not see any difference if you are not making these other necessary changes in your life.
In fact, probably 90% of all the supplements on the market are incredibly ineffective.
It is very rare that a supplement can be proven to be effective for everyone, which is why supplements such as creatine monohydrate, whey protein, BCAAs, Citrulline Malate and other effective products are sold so widely.
When people find a product that works 100% of the time, they buy it in incredible amounts.
Many supplements, however, are marketed extremely well- but are ineffective. Instead of wasting your money on these products, you would be much wiser to invest in healthy, whole foods.
If you took this money, you could easily buy organic fruits and vegetables for 1 month, with extra money to spend.
Many people complain that they do not have money to buy organic and nutritious food because it is too expensive, but at the same time spend loads of money on products such as this which may have little to no positive effects on your body.
If you are looking for an “even medium,” a better solution may be to buy approximately 14 days’ worth of these products, and spend a little bit extra money on real foods. This way, you can have the best of both worlds!
One of the main reasons that people decide to spend their extra money on supplements, compared to healthier food, is simply due to marketing. Supplement companies promise incredible gains or fat loss to everyone, although they are never held accountable for this.
If you are going to purchase any supplement, you should make sure it is absolutely going to do something positive for your body!
Eat More – You’re Not Eating Enough
If you want to look like a beast, you have to eat like a beast. No amount of curls, squats, or deadlifts will get you the physique of your dreams if you’re not in a constant calorie surplus.
On the other hand, if you are overweight to begin with, you need to tailor your diet to build muscle and lose fat at the same time.
Fitness, as well as general health and well-being, boils down to nutrition for the most part. Therefore, the first thing you need to do is to calculate your daily caloric requirements, calculate your proteins, fats, and carbohydrates, and stick to a rigorous hydrating regime.
Only when you start eating the right way can you start building muscle.
Additional Information: Complex Carbs for Bodybuilding
Progressive Overload is Key
What you will experience in the first months of your bodybuilding venture is called “newbie gains”, a truly blissful period in your life when you will rapidly grow muscle mass and lose fat in your body’s desperate attempt to survive the horror you’re putting it through.
Alas, this blissful period will be short-lived, the rapid gains will stop, and you will plateau. In order to maintain your steady ascension into bodybuilding super-stardom, you need to constantly implement progressive overload and reap its benefits.
A great example of a workout program that takes many factors of progressive overload into account is German Volume Training.
Whether you increase the weight on the bar, decrease rest times or increase the sets and reps, you need to constantly present your body with new challenges that will force it to become bigger, faster, and stronger.
Isolation vs Compound Movements
There are hundreds, if not thousands of ways to build muscle.
However, no single way is necessarily the best, or the be-all-end-all of bodybuilding and the best option is usually a comprehensive approach that includes different training methods.
Therefore, you need to harness the muscle-building potential of both isolation and compound movements in order to reap the greatest rewards.
Start your workouts with heavy compound movements such as squats and deadlifts and slowly dial down the intensity, finishing off your session with light, concentration work such as curls and extensions.
If you want to try a difficult compound exercise workout, try 20 Rep Squats!
Read More: Snatch Grip Deadlift Benefits
Use Dumbbells & Barbells Appropriately
When it comes to building muscle, you are going to need to utilize a variety of different stimulus to challenge your muscle. As you become an advanced bodybuilder you are going to want to add in kettlebells, exercise machines, and advanced bodyweight exercises, but the bulk of your training will be with dumbbells and barbells.
Use both of these tools in equal amounts because they challenge your body in unique ways.
Clothes and Accessories Could Save Your Life
Training in dedicated bodybuilding clothes is not for show, as proper apparel serves a much higher purpose.
You should not only wear breathable clothing, such as shorts and t-shirts made of dry-fit materials, but you should also wear quality bodybuilding accessories like the ones TwoTags offers, that provide enough traction to keep you safe, such as lifting wraps, knee sleeves and even a weightlifting belt for those super heavy, mass-building sets.
Check out these other accessories you should have on your way to becoming a bodybuilder!
While there are hundreds of accessories you can get for your bodybuilding journey, there are some essential ones you can always rely on and should invest in. Here are a few items which are a must-have for every bodybuilder-in-training!
Additional Information: Compression Clothing Benefits
The Right Shoes
You must have perfect fitting and comfortable gym shoes if you’re going to exercise. Sport shoes are made with special material to manage your weight and ensure you have full support for your exercise routine. Proper sport shoes are commonly comprised of longevity features.
If you are interested in exploring some options, visit this website and check the kind of shoes available and the ones you can get as per your exercise routine.
There are a variety of shoes available depending on the different exercises you are going to do. For example, there are running shoes, trainers, walking shoes and athletic shoes. Select as per your preference and save your feet from getting injured!
Along with your shoes, the most essential item to carry during your workout routine is a water bottle. The best idea is to carry an acrylic water bottle that does not break easily and looks attractive.
You need to understand the importance of keeping yourself hydrated while you work out. You can even fill your bottle with your favorite protein shake or amino acids if you want to.
Additional Resource: Hydration for Athletes
When you are exercising, it is always easier to complete your routine when you are listening to your favorite music. You need to have a portable music player with you during your routine at the gym or if you’re running outside.
Time passes by quickly when your favorite singers are with you in the background! Wireless earphones are the best investment in this regard.
A Workout Watch
With the updated technology, we can measure the number of calories we have lost and our heartbeat on the go. Get a fitness watch (like the HELO health monitor or Apple Watch) or a fitness band that measures your vitals, keeps you on your toes and makes sure you know how much time you’ve invested in your fitness routine.
Wearing a wristwatch while you workout is an excellent idea for tracking your fitness accomplishments and the intensity of your workout.
Fitness bands come in a variety of colors and features. You can select the one that matches your workout clothing and earphones!
Rest Properly and Remain Persistent
Rest and recovery, the two most underrated elements of bodybuilding, and any sport in general.
If you fail to adhere to proper recovery principles after your workouts, you will not only find it impossible to overcome your plateaus but you will also slowly pave the road to serious injuries.
Therefore, you need to maintain healthy a sleeping cycle, allowing your body enough time to rest and rebuild muscle mass, while eating enough and nurturing a healthy micro-nutrient intake as well.
Lastly, you need to remain persistent. Even if you’re a natural athlete, reaching your goals is going to take time.
Do not fall prey to disappointment if you do not see result right away, simply remain adamant in your reaching your goals, adjust your training, diet and recovery cycles accordingly, and results will follow in due time.
If you have trouble falling asleep, CBD Oil or other legal cannabis products can help. For more information, go to my article about marijuana and bodybuilding!
Take the Right Supplements
A combination of healthy eating and proper exercise can easily allow you to gain strength, but supplements will maximize your body’s ability to add muscle.
It can be overwhelming to sort through all the supplements essential to your fitness regimen.
By stocking up on vitamin B, whey protein, and omega-3 fish oil supplements, you will have all the essentials for building up your body.
Vitamin B Complex Supplements
To start, you should know that there isn’t just one vitamin that belongs in the category of “Vitamin B.” The entire Vitamin B complex consists of 8 water-soluble vitamins. The water solubility characteristic of these vitamins means that you have to constantly replenish them for your body to properly maintain its health and progress in gaining muscle.
However, it is important to ensure you don’t over-consume them if they are being taken in a supplement form.
These 8 vitamins, while loosely related, serve different functions that keep your body operating at its prime.
For example, Vitamin B-1 plays a key role in your body’s energy production. Vitamin B-12 protects your central nervous system by upholding the health of the myelin sheath. The variety of functions that B vitamins perform are especially helpful for bodybuilders who need a constant source of energy.
There are many brands of Vitamin B supplements on the market, or you could also try a product such as the VitaminVape. Online research should be conducted to determine which vitamin B supplement is right for you based on your energy needs and the intensity of your workouts.
If you are wondering, “what is the best Vitamin B complex supplement brand to buy in 2020?”, rest assured that there are plenty of online professional advice and customer reviews.
Read More: The Most Important Supplements
Whey protein is a protein powder that is a by-product of the cheese production process. Whey protein is ideal for bodybuilders because the essential amino acids it contains encourage the release of anabolic hormones.
These promote muscle growth and stimulate muscle protein synthesis at the genetic and molecular level. In addition to providing the body with essential amino acids, whey protein also contributes calcium and some dietary fiber.
Whey protein is absorbed much more quickly than other sources of protein. For ideal results, whey protein can be consumed immediately preceding or following a workout, or even during one.
This flexibility makes it ideal for a bodybuilder who is trying to adjust to their new lifestyle.
While unpalatable in its raw state, whey protein is great as a supplement because it comes in a variety of flavors, like strawberry, chocolate, and vanilla. It is a tasty addition to smoothies, oatmeal, and other wholesome recipes.
See Also: When to Take Whey Protein
Omega-3 Fish Oil Supplements
This supplement is a great way to obtain the essential fish oils your body benefits from without having to consume potentially contaminated seafood like tuna and salmon.
Fish oil has been generally known to maintain testosterone levels, speed recovery after workouts, burn body fat, and encourage overall muscle growth.
Fish oil also serves to prevent problems that are commonly found in bodybuilders. Bodybuilders often struggle with high blood pressure due to their participation in taxing workouts and their higher-than-average intake of red meat. Bodybuilders can benefit from fish oil because it has been scientifically proven to reduce blood pressure.
Fish oil also reduces joint pain and inflammation, which can lead to more productive and rewarding workouts.
Additional Information: The Best Supplements for Weight Loss and Muscle Gain
Concluding Thoughts – How to Begin Bodybuilding
Bodybuilding is a sport that is beneficial to long-term health, positivity, and general well-being.
While it is not always easy for beginners to find their way in the iron jungle, by following these simple tips, you can easily create a perfect fitness regimen to reach your goals with strength, vigor, and determination.
About the Author
Beside writing he’s a total fitness & yoga devotee. Follow Peter on Twitter for more tips.
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