bodybuilding | a beginner’s guide

the beginning bodybuilder’s guide

bodybuilding involves using resistance exercises to increase your strength. over time, these types of exercises will usually cause muscles to become larger. while these exercises are important, it’s also crucial to eat correctly to build muscle. your muscles need adequate protein and calories to grow. the diet to follow when bodybuilding is different from a standard weight loss program because you need sufficient calories to build muscle.

bodybuilding basics

to begin a bodybuilding routine, you will need athletic shoes, comfortable workout clothing, a water bottle, and perhaps a towel. it’s best to start a new routine slowly so you don’t suffer injuries. working with a coach is a good idea because you can get tips and suggestions for good exercises that will work for you. getting results from bodybuilding takes time. don’t expect to see drastic changes within a few days or even a week or two. plan to engage in regular weightlifting sessions over the long term to build muscles.

• i wanna be a bodybuilder: bodybuilding requires sticking to a schedule of weightlifting over time to see results. as you lift, watch how your muscles respond to determine what works for you.
• bodybuilding program (pdf): this bodybuilding workout schedule involves lifting free weights four times a week to target the back, chest, shoulders, core, legs, and arms.
• bodybuilding methods and traditions: part i: bodybuilders have used a number of methods for building muscle. muscles need specific movements to add mass, but they also need adequate rest to repair and recover.
• the personal training system (pdf): setting goals is an important step for anyone embarking on a bodybuilding program. a goal of reducing overall body fat or increasing muscle will help you focus your efforts and measure your results.
• the abcs of bodybuilding (pdf): one method of bodybuilding involves focusing on a single muscle group during a workout. this method uses muscles and also allows them adequate rest.
• body composition basics (pdf): building muscle requires consumption of more calories, which will result in increased muscle mass when you perform exercises that use specific muscles.
• typical mistakes in a bodybuilding training routine (pdf): someone embarking on a bodybuilding program may make typical mistakes such as trying to lift too much too quickly and performing too many lifts that isolate specific muscles.
• bodybuilding for beginners (pdf): a bodybuilding professional recommends that people avoid listening to music when they lift weights because an upbeat music tempo may interfere with the mental state needed to lift weights.
• weightlifting 101: the definitive guide to weightlifting: lifting weights makes you stronger, builds muscle, burns fat, and helps make you healthier.

diet tips for bodybuilding

pay attention to your diet to get the most results from bodybuilding. you need to make sure you eat enough calories of the right kinds of foods for the best results. you will need carbohydrates for fuel to give you the energy you need to lift. you will also need to eat about 500 extra calories every day if you want to gain about one pound of muscle every week. this probably entails about 10 to 14 extra grams of protein every day, which you can get by just adding an extra 2 ounces of chicken to your plate.

• get big vegan-style (pdf): people who lead a vegan lifestyle can also build muscles with bodybuilding. with careful training and a clean diet that includes protein sources such as soy, beans, and nuts, it’s possible to gain lean muscle.
• building muscle on a vegan diet: it’s easy to do when you do it right (pdf): for every pound you weigh, you will need between 1.2 and 2 grams of protein to build muscle. this will require you to eat more food than you might normally consume.
• nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding (pdf): athletes who need extreme muscle power need to eat adequately for energy and to keep muscles strong.
• nutrition for bodybuilding (pdf): plan the meals you eat before you exercise and after you exercise for maximum benefits from nutrients. for example, eating between 10 and 20 grams of protein an hour before you lift weights can provide your muscles with important amino acids.

bodybuilding safety guidelines

lifting weights can be dangerous if you don’t follow safety guidelines and rules. one of the most important rules for lifting weights is to always have another person with you while you lift. this person can help spot you while you perform the repetitions, which means that the person will help you if you get into trouble and can’t complete the movement. it’s also very important to have a full understanding of equipment before you use it to avoid injuries.

• getting big the right way: always warm up before you start lifting weights to help avoid injuries. stretching and then engaging in a few minutes of cardio exercise prepares your muscles to lift weights.
• seven tips for a safe and successful strength-training program: pay attention to proper form while lifting and not the amount of weight you lift. correct body alignment and smooth movements will provide the best results.
• weight training and weightlifting safety: some experts believe that teenagers should be at least 15 before beginning to lift free weights because this allows the body to become strong and mature enough to perform these exercises.
• weight training: do’s and don’ts of proper technique: working with a coach or a trainer can help you learn the right ways to lift to get the best results and to avoid injuries.
• spotting guidelines for strength/weight training classes (pdf): always wear appropriate workout clothing and closed-toe shoes when lifting weights.
• weight room etiquette, rules, and key terms (pdf): never engage in horseplay in the weight room. it is very important to pay attention to what everyone is doing in the weight room.