Bodybuilding Beginners-Body Building Tips for Beginners

Start with Small Weights

You’re one of the many bodybuilding beginners who are looking for body building tips for beginners.  You’ve read all the books and watched all the videos and spent way too much time looking at pictures of muscle men.  You’ve finally decide to go down to the gym and get stuck in.  What’s the first thing you see?  The place is full of big, bronzed men doing serious pumping.  You can’t help but be intimidated.  They may not even notice you.  You long to be one of them.  You want to chat about bench-pressing three hundred pounds.  You want to be accepted.  However, you must take small steps and start with small weights.

It takes time, dedication, knowledge and skill to build muscle mass.  If you go off half-cocked and start overdoing things at the beginning of your training. you’ll injure yourself and may be put off body building into the bargain.  These men may have been at it for years.  You must be patient.  Take your time and start small.   So, start with the smaller weights.  They all did.  Work for shorter stints than the others.  Give yourself longer rest periods.  Don’t let yourself get dragged into any competition.  You’ll end up making a fool of yourself and doing yourself an injury.  Use your common sense.

These experienced bodybuilders all started off by taking small steps and using small weights.  They’ve probably been at it for years, and they know the mistakes a body building beginner can make.  Don’t be afraid to ask for help.  A tip from an experienced body builder can prevent serious injury.  Listen to them.  They know what they’re talking about. 

In the early days you may consider employing a trainer.  He will get you off to a good start and make sure that you adopt good habits at the outset.  He can advise you about warming up, set sensible targets for you, recommend the right kind of food and make sure that you don’t do yourself serious injury.  Alternatively, you could buy one of the courses recommended by us; it will certainly be a lot cheaper than a personal trainer, which will help when you’re first getting started. My preference would be No Nonsense Muscle Building but Turbulence Training is also very good and slightly cheaper.

Whatever you do, make sure that you seek good advice about muscle mass workouts.  One of the most important body building tips for beginners is that bodybuilding beginners should start small, i.e. use small weights, don’t do too many repetitions and take frequent breaks.  It will stop you getting discouraged, help to prevent injuring and allow you to enjoy your exercise sessions.

The Start of Your Muscle Mass Diet

If you’re really serious about developing a muscle mass workout routine and getting your body to look and feel good, you not only have to do the right exercise, but you also need to adopt the right muscle mass diet.  Think of your body as a machine.  It can’t do the work efficiently if it isn’t fuelled and maintained correctly. 

When you think of your body, think of all of it, focussing on how all the different parts and systems work together.  Consider how you can work to make these systems be more efficient.  How can you help them to run more smoothly?

If you’re serious about body building you need to think about what’s going into your body.  It needs the right nutrients, which will not be provided by burgers, fries and coke.  An exercise regime based on such a diet is asking for trouble.  Your body will not respond favourably and, before you know it, you’ll be tired, your body will be less efficient and you’ll find that you are more prone to injury.  So lose the ice-cream and greasy food and cut back on the alcohol, which has an adverse effect on muscle recovery. 

Don’t forget to make sure that your body gets sufficient rest.  A good night’s sleep is just as important as a rest-break in your muscle mass workout exercise routine, especially at the beginning.  Work hard but don’t overdo it and stick to your muscle mass diet if you want to lose fat and create that ripped look.

How to Lose Fat and Gain Muscle–Vary Your Muscle Mass Workouts

You’re concentrating on how to lose fat and gain muscle fast.  So you’ve got into a good, steady routine with your muscle mass workouts.  You feel good.  You look fitter and you’re starting to believe that all your hard work is making a difference.  All of a sudden you start to feel weak. You find yourself putting on weight.  Don’t be concerned.  It happens to all of us. 

This happens because people rarely change their muscle mass workout exercises.  You’ve got into a rhythm and you don’t want to change your exercise regime.  You do the same exercises, the same number of times and for the same amount of time.  You need to shake things up and introduce some variety into your sessions. 

So, what can you change and keep your weight gain to a minimum and your muscle building and fat loss to a maximum? 

There are a host of aspects that you can change and vary in your bodybuilding workout:

1)    The sequence in which you do your exercises
2)    Do your exercises as part of a circuit; put them into sets, etc.
3)    The type, e.g. multi-joint, single-joint, machine-based, free weight
4)    The number of exercises per workout
5)    The amount of resistance
6)    The time under tension
7)    The stability: stand, sit, one-legged, etc.
8)    The volume of work
9)    The rest periods between sets
10) The range of motion
11)  The angle: flat, declined, bent over
12)  Frequency per workout or per week

With all these variables under your control you really can begin to take the predictable trudge out of your body building workout.

Here’s a series of variables you may like to include to add a creative side to your muscle mass workout routine:

• 10 sets of 3, with only 20 seconds rest between sets.
• use heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
• use a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
• using a lighter than normal weight and do 1 set of 50 reps for each exercise
• a workout based on only one full body exercise, such as barbell clean and presses or dumbbell squat and presses, and do nothing but that exercise for an intense 20 minutes.
• a workout based on all bodyweight exercises such as push-ups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc.
• a circuit of 12 different exercises covering the entire body without any rest between exercises.
• the same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
• try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
• try completing five 30 minute workouts one week, followed by three 1-hour workouts the next week.
• try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Always vary your muscle mass workout routines and you will lose fat and gain muscle most effectively.  In this way you will get the most from every exercise session and gain the maximum benefit for your effort.

Take Up Body Building and Improve Your Health

Although body building is generally seen to be a mainly cosmetic enhancement, the associated health effects can be significant and far-reaching. So, take up body building and improve your health.  An efficient body is a healthy body.  This means that the systems upon which your body depends, will work more efficiently, resulting in less stress overall.  Such a body functions better and will be less prone to damage or disease.

The exercise regime associated with bodybuilding is good for your heart.  Eating fast food and leading a sedentary lifestyle makes an individual more prone to heart attack or heart disease.  A well tuned body will last longer and work more efficiently. 

Consider the social implications.  If you have children, think about how easy, or difficult it is, to play with them.  How long can you comfortably keep up with them for?  Is it a strain to play football for ten minutes?  Do you simply want to lie down every time you take a little exercise?  If so, you need to think about how you can improve the efficiency of your body.  It’s remarkable how much a small change in diet, or the amount of activity you do, can influence how you feel on a day-to-day basis.  A little change can go a long way.

Also, consider how your body works under pressure.  Are you constantly put under stress because of your lifestyle or your work?  If you are, you might want to think about getting your body into shape.  A fit, well-tuned body can cope better with stress.  It can handle the odd bad night’s sleep better and it will look and feel better.  So, act now and take up body building and enjoy the benefit of your subsequent improved health and fitness.  If you look after your body, it will look after you.