Part 1 | Part 2
So you have decided to start bodybuilding. Excellent choice! You will not regret it. You don't know where to start you say? No problem. After you read this article that is. This article will tell you ever thing you need to know to get started in bodybuilding and give you important knowledge that you will need once you become more experienced.
The most crucial part of bodybuilding is nutrition. Without a proper diet, you simply will not make good gains. Nutrition is the first thing many new bodybuilders overlook. They fall under the assumption that they can receive impressive gains by taking the newest supplements. Supplement companies also do a good job of hyping up their products. When it all boils down though, your diet should be the first thing you examine.
- At least 1 gram of protein per pound of body weight
- 2 grams of carbs per pound of body weight
- 0.4 grams fat per pound of bodyweight
Here is an example for someone weighing 130 pounds.
- Protein: 130 grams
- Carbs: 260 grams
- Fat: 52 grams
- Total calories: 2028
That is the minimum I suggest in taking. If you need to eat more, meaning you are not gaining weight, increase you protein and carbs. Of course drink plenty of water. Try to get a gallon a day.
Examples of Foods to Eat
- Egg whites
- Cottage cheese
- Whole-wheat bread
- Olive oil
- Natural peanut butter
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Day 2: Rest
Day 4: Rest
Day 6 and Day 7: Rest
If Monday, Wednesday, and Friday for example are not good days for you to workout, you can adjust the schedule. Just make sure you have a rest day in between each workout.
Reasons for setting up the program this way:
- You hit every muscle
- These exercises will provide and solid foundation
- You will receive adequate rest
I decided to put biceps with legs because biceps are usually everyone's favorite body part to work on. Legs are often the hardest and most grueling to work. Therefore, my putting the two together, you will look forward to leg day instead of dreading it.
Notice for each exercise there is a certain rep range. For example, bench press has a rep range of 8-to-10 reps. This means you should choose a weight that you can handle for at least 8 reps, but no more than 10. Once you are able to perform the higher rep requirement, up the weight.
So if you bench 120 for 10 reps, then 120 for 8 reps, start with 130 next week. It is important to remember not to sacrifice your form just to up the weight and not to use a weight that you cannot handle. Doing these things could lend to injury. Some "cheating", using other muscle groups to assist in a lift, has its place, but at this point in time it is unnecessary.
If you feel pain, and I'm not taking about the burning sensation that goes along with weightlifting, stop. The pain I am talking about is a pain in your joints or muscle. For example, when doing flies, if you feel pain in your rotator cuff, shoulder joint, you need to rethink your form or use a lighter weight. If you still experience pain, do not perform that exercise. The saying "No pain, no gain" is not referring to an injury causes pain.
This is a basic program designed to build a solid foundation. I picked these exercises because they are basic exercises that most people know how to perform. As you advance, I suggest experimenting with different exercises, rep ranges, and sets to find out what works best for you. Everyone is different.
Rest and recuperation is very important. I suggest getting eight hours of sleep a night. If you cannot, take a short nap during the day in addition to sleeping at night.
Perform 20 minutes of cardio, two times a week. This can be done on the days of your choice. If you decide to do it on the days you lift, make sure it is at least eight hours before or after your lifting.
Supplements are used to give your nutrition a boost. If your diet isn't up to par, then using the latest supplements is not going to produce impressive gains. Here are the supplement I suggest you start with.
Whey Protein Powder
Whey protein comes from milk. It is separated from milk. Whey protein has a very fast absorption rate of around ten minutes. It also provided the needed branch-chain amino acids. This makes it a perfect protein to take after your workout.
After a workout, your body is hungry! The body is like a sponge, ready to soak up as much nutrients as it can. This is where whey comes into play. Because of its fast absorption rate, whey allows your muscles to "soak" it up quickly. This prevents catabolism, the breakdown of muscle, from occurring.
I recommend Optimum Nutrition's Whey Protein. It is a great protein, backed with a great price.
I order for your body to function properly, a wide variety of vitamins, minerals, and other nutrients are needed. Being deficient in any one of these vital necessities could stumble your performance in the gym and your muscle growth. It would be nearly impossible to get everything your body needs just from food. Therefore, you should take a multivitamin. Take your multi-vitamin in the morning, with your breakfast.