A Beginners Guide To Bodybuilding
" I'm new to working out and I'd like to build muscle
and get in shape as fast as possible. But everyone that I talk
to keeps telling me different ways to go about it. Please help
me, I need advice on what I should do."
This is one of the most common questions that floods my e-mail
inbox on a daily basis. For people who are just getting started with a
bodybuilding workout program the whole process can be a mind
boggling experience. There is so much conflicting advice out there
about weight training and exercise that you really don't know who or
what to believe anymore.
I understand what you are going through because I went through the
same thing when I began bodybuilding over 17 years ago. People
always have a tendency to make things more complicated then they
really are. But when you put aside all of the hype and get down to the
basics you can see that building muscle and getting in shape is not
very complex.
Don't get hung up on having the perfect training routine, with the
precise number of sets and reps, or following the perfect eating plan,
etc. Just get started and do it. You can figure out the details and find
ways to improve as you go.
I am going to outline a good beginners bodybuilding weight training
program that you can follow. You do not need to have any fancy
exercise equipment. In fact you could follow this routine with a basic
home gym set up. But if you have the option, I would recommend that
you join a commercial gym. In addition to having higher quality
exercise equipment to choose from, there is a lot more energy in a
commercial gym. And this will help motivate you to stick to your
workouts and make improvements.
Start off by working out every second day. This will give your body
plenty of time for recuperation and muscle growth. Lifting weights
will cause minor damage to the muscles and then the body reacts by
building the muscles bigger and stronger in order to handle the
demands that are being placed upon them. Muscles do not grow while
you are working out; they grow while you are resting. Once you
workout you have to give your body time to repair and build the
muscles. Then you repeat the process of working out and rest.
A common mistake that a lot of novice bodybuilders make is thinking
that the more they workout, the better results they will get. This is not
true because what happens is the muscles get broken down, but they
never get a chance to build back up. This is what is referred to in
bodybuilding as "over training". When you over train your body can't
build new muscle and you may even lose some of the muscle mass
that you have now.
Here is a good solid workout routine that you can follow. With this
routine you split up your workouts by exercising your upper body
during the first workout, and then exercising your lower body during
Flat Barbell Bench Press This is a great upper body exercise. It works the entire pectoral area,
deltoids, and triceps. The lats, biceps, and forearms also come into
play to help stabilize and balance the barbell.
Lie down on the flat bench press. Place your feet flat on the floor on
each side of the bench. Grab the bar with a wider then shoulder
width. Straighten your arms to lift the barbell off the rack. Position the
bar so it is at arms length over your chest.
Lower the barbell until it touches your chest then press the bar back
up until it is locked out at the starting position. As you lower the bar
keep your elbows tucked so that your upper arms are at a 45-degree
angles to the sides of your body. Do not let your upper arms go
straight out to the sides as this will place excess strain on the
shoulder joints.
Tip - you should always have a training partner spot you when doing
the bench press, just in case you need help lifting the barbell off your
chest.
Lat Pull Downs
The lat pulldown works the lats, rear deltoids, biceps, and forearms.
Attach a bar to a high pulley. Grab the bar a bit wider then shoulder
width. Sit down at the machine and place your knees under the knee
pad.
Straighten your arms and let your lats stretch. Hold this position for a
second. Arch your back and pull the bar down in front, try to touch the
bar to your chest. Hold this position for a second to maximize the
peak contraction, then straighten your arms to the starting position.
Tips - you can vary your grip to work your back from different angles.
(i.e. wide grip, narrow grip, overhand, underhand, etc.).
Seated Barbell Shoulder Press (aka "Military Press")
This is a basic shoulder exercise that works the front and side delts
and the triceps. It also works the upper chest and upper back as
secondary muscles.
Sitting on an upright bench. Grab the barbell with a wider then
shoulder width grip. Push the barbell directly upward until it is at arms
length above your shoulders. Lower the barbell down to the front of
your shoulders, then press it back to starting position.
This exercise can also be done lowing the barbell to back of the
head. But some people find that the behind the head version places
more stress on the shoulder joints.
Tip - you should always have a training partner spot you when doing
the barbell shoulder press, just in case you need help lifting the
barbell.
Standing Barbell Curls
This exercise is a basic movement that works the biceps and
forearms.
Grab a barbell with an underhand grip. Stand with your feet shoulder
width apart. Let the barbell hang in front of you at arms length. Keep
your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell
up to shoulder level. Hold this position for a second to maximize the
peak contraction in the biceps, then slowly lower the barbell to the
starting position.
Tip – Grabbing the barbell with a wider grip will work more of the
inner head of the biceps, helping to develop more muscle fullness.
Grapping the barbell with a closer grip will work more of the outer
head of the biceps, helping to develop more bicep peak.
Tricep Cable Push Downs
This exercise targets the outer head of the triceps.
Attach a bar to an overhead pulley. Stand in front of the pulley with
your feet shoulder width apart. Grab the bar with a narrow overhand
grip. Bend your arms fully and tuck your elbows close to your sides at
all times during the exercise.
Moving just your forearms push the bar down in an arc motion until
your arms are straight. Hold this position and squeeze your triceps for
a second to maximize the peak contraction. Then slowly lower to the
starting position.
Tips - do not let the weight plates touch during the exercise, keep the
tension on the tricep muscles. For variety you can use different bars
attached to the overhead pulley (i.e. rope, ez bar, V bar, etc.) to work
the muscles at different angles.
Leg Press
This movement works the quads, hamstrings, and glutes. The leg
press allows you to work your legs hard without putting extra stress
on your back.
Sit in the leg press machine with your back on the angled seat and
your feet on the footplate about shoulder width apart with your toes
pointed forward or just slightly out to the sides. Straighten your legs
and release the bars at the sides of the machine. There is usually a
handle on each side for you to hold on to and stabilize yourself.
Bend your legs and slowly lower the weight until your knees are at a
90-degree angle. Straighten your legs and lift the weight back up to
the starting position.
Lying Leg Curls
This movement isolates the hamstrings. This exercise is good for
developing muscle detail in the backs of your legs.
Lie face down on the padded bench with your knees just over the
edge of the bench. Hook your feet beneath the roller pads and grasp
the handles at the sides of the machine for support.
Curl your legs and lift the weight up. Pause at the top for a second or
two to enhance the peak contraction in the hamstrings, then lower the
weight slowly to the starting position.
Leg Extension
This movement isolates the quadriceps. This exercise is good for
developing muscle detail between the individual segments of your
quadriceps muscles.
Sit on the leg extension machine (adjust the seat according to your
body). Hook your feet beneath the roller pads and grasp the handles
at the sides of the machine for support.
Straighten your legs and lift the weight up. Pause at the top for a
second or two to enhance the peak contraction in the quads, then
lower the weight slowly to the starting position.
Standing Calf Raise
This is a basic calf movement that works the gastrocnemius muscles.
Position yourself on a standing calf raise machine. Space your feet a
bit closer then shoulder width apart. Keep your knees straight. Stand
up on your tippy toes and hold this position for a second to enhance
the peak contraction in the calfs, then lower your heels as far down
as you can getting a good stretch throughout the calfs.
Abdominal Crunches
This basic abdominal exercise isolates the upper half of the fontal
abdominal wall.
Lie on your back on the floor. Your feet should be flat on the floor
shoulder width apart with your knees bent at a 90-degree angle.
Place your hands behind your head for support.
Without pulling on your neck, slowly lift your shoulders off the floor
using your abdominal strength. Breath out as you contract your abs.
Hold this position for a couple of seconds to maximize the peak
contraction in the abs. Then slowly lower yourself to the starting
position.
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