There is only one place to start in life, and that place is the bottom level for lifting and bodybuilding. There is simply no way to begin in the centre or at the top. Consider this your go-to resource for beginning the process of bodybuilding.
Progress is something that happens gradually, and I’ve seen so many individuals start out at the gym by trying to lift large weights, only to pull a muscle and fall behind for a few months. So how does one begin growing muscle? Where do you start your journey? The fundamental question to ask yourself is, what are your goals? Is it advice on how to gain muscle? Is the question, “How do I get healthy,” or “How do I look better to attract girls?”
When you first start bodybuilding, you need to have a simple strategy in place. Focus on what you really need to do to your body when you examine it.
One of the greatest errors is attempting to gain weight straight immediately. The phrase “bulking up” was first used in the 1960s by some of the more experienced bodybuilders who desired to quickly gain size, and it is still in use today. Nevertheless, seasoned bodybuilders rather than novices are often the ones that do it. You want to become bigger and heavier, of course, but it needs to be the appropriate kind of weight with good muscle. It could take longer, but it will look nicer and last a lot longer.
Exercise and Workout
Most exercises in the 1960s were designed for three days a week. Lower body was completed one day, and the upper body the next. Because there was enough recovery time in between sessions and body regions, the increases were rather strong. Each exercise received three sets with 8 to 10 repetitions. Given that it wasn’t overtraining, this relatively simple method worked for the majority of folks.
Three days a week was chosen in part because, in the 1960s, the majority of gyms had separate training days for men and women. The days for males were Monday, Wednesday, and Friday, whereas the days for women were alternated. They didn’t practise together, so unless you trained at home, you had only three days to prepare.
Many believed that if three days were successful, four days must also be effective—and they are. You may divide the pieces up in this fashion so that each is worked on twice a week. You may increase the intensity a little bit and add a few additional sets on the four-day programme. Start with three distinct exercises for each body area and four sets of each exercise.
One of my favourite bodybuilding routines has always been this one since it gives me three days free to recuperate and develop. Many people may also have mental issues with this since they tend to believe that they are accomplishing nothing while really developing throughout their rest days. Sometimes nothing amounts to something, which is certainly the case here.
It will mostly rely on your job schedule and the hours you can exercise if you’re just getting started, but I would recommend aiming for three days a week, divided every other day.
For each body component, start with two exercises and do them in three sets of 8–12 repetitions each.
Use one pushing action and one lateral rise movement, for instance, while doing shoulders. Use a flat bench press and dumbbell flyes if you want to reach your chest. Even though you’re working your chest, some of the other body parts are working as you perform them, therefore, your delt exercise may be impacted. You aren’t introducing too many bodybuilding workouts at this time because of this.
Working the Back
Pulldown and sitting pull-in movements are included in back workouts. Same sets and repetitions as previously. This also indirectly affects the other bodily components.
Working the Arms
I like supersets like cable curls followed by triceps pushdowns performed in three sets of ten each. Given that you have previously used your arms to move the other body parts, this is excellent for beginners and doesn’t need much.
Leg train
Leg curls, leg extensions, and leg and calf presses are easy ways to train your legs. You should be worn out after 3 sets of each exercise with 12 to 15 repetitions.
Leg lifts while hanging from the abs are one of the greatest workouts for the abs. It exercises the whole core and significantly enhances definition.
Finisher
You may choose to end with 20 minutes of exercise on the bike or the treadmill.
This fundamental bodybuilding routine for beginners will get you started off right. Within three weeks, you’ll want to switch the workouts around for new ones since your body will adjust rather easily. Don’t be scared to swap your workouts since doing the same thing again might become boring and stale. Use cable crossovers, as an alternative to dumbbell flies, for instance. The greats operate this way, thus it’s OK to think beyond the box.
When you’re ready and have the time, increase your exercise to four days per week and, as previously said, add a few additional sets and repetitions. You’ll advance in your training and see some pleasing transformations in the mirror.
Diet
Thought should also be given to what you eat in your mouth in addition to your training. The benefits won’t come nearly as quickly if you continue to workout hard like this while consuming unhealthy meals, and you’ll lose motivation. Both in the kitchen and the gym, it needs effort and discipline.
Cut down on sugar, items made with white flour, and fried meals, and reduce your carb intake. That alone will have a significant impact. Then, when you want to make it even tighter, increase your protein intake to at least five times each day, spreading it out across intervals of two and a half hours. You should include chicken, tuna, egg whites, steak, and fish in your high-protein meals. You may also include a salad, a small serving of rice, oats, or baked potatoes.
Diet will play a significant role in your training and physical fitness. Be accurate since it makes up around 80% of it. On one day, often a Sunday, you may indulge in those foods you like to consume. Although eating while exercising isn’t very delightful, you’re eating for performance, not for pleasure.
Don’t forget to take your vitamins, too. Whey protein, milk, eggs, and amino acid powder are the best supplements for promoting healthy muscle building.