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7 Ultimate Bodybuilding Guide for Beginners

There are plenty of people who have been thinking about starting bodybuilding for years but don't really dare to take that first step. Everyone wants a divine body, but for beginners, bodybuilding can seem very complicated. Many people are afraid that they will do something wrong, possibly even damaging their bodies.

I'm writing this article to take some of that fear away from beginners. I will give you some simple tips with which you can get a good start with bodybuilding. That way you don't have to worry about doing it wrong. So quickly read the Ultimate Bodybuilding Guide for Beginners!

Ultimate Guide Plan For Beginner's Bodybuilding

Tip 1: Start with free weights

When you first walk into a gym, you might be a little overwhelmed by all the large and complicated equipment you find there. Many people immediately get the urge to climb on such a device. They often feel that they are the best for building muscle as quickly as possible.

I understand the urge, but I would advise you to just ignore the devices at the beginning. If you haven't really grown muscle yet, chances are you don't have enough muscle mass yet to handle such a device effectively. There is a greater chance that you will injure yourself so that you only get in the way of your training.

You should not try to run before you can walk.

In addition, you also need to know very well how to use such a device correctly. If you don't know this yet, that's also a reason not to start working on devices for a while. Training the wrong way can cause injuries and asymmetric muscle build-up, making your body look strange.

I recommend that you just start with free weights for these reasons. This is a safe way to build the first muscle mass, the foundation, so to speak, that you will need on the devices later on. Plus, they're easy to use for beginners, so there's very little chance of you doing anything wrong.

Tip 2: Make a plan and stick to it

If you just want to stay in shape, it's enough to only exercise when you happen to have the time. In bodybuilding, unfortunately, that will no longer be enough. You want to train all your muscle groups evenly, and you want to avoid losing muscle mass between sessions.

It is therefore important that you make a plan, a training program that ensures that you train as much as necessary. Of course, you personally will not immediately know how to do this. I, therefore, recommend that you enlist the help of an experienced bodybuilder or a personal trainer. They know exactly how much training you need and what you can and cannot handle as a beginner.

A number of things should be included in such a program. It should state which exercises you will do each day, the number of sets you will do of that exercise, and the number of repetitions per set. You also have to put in it on which days you will train, and the exercises must be spread over those days/training sessions.

Bodybuilding is the same as most things in life; without preparation it will be nothing.

That way you know exactly what to do as soon as you walk into the gym. You not only ensure that you train in the right way, but it also saves a lot of time. Bodybuilding can be quite time-consuming so it is better to plan everything well in advance.

Tip 3: Train each muscle group at least once a week

One of the biggest mistakes you can make as a beginner is only focusing on the muscles you want to train. For example, people who want bigger arm muscles or abs often only train those muscles. Even if this works, you probably won't be too happy with the result. In the mirror, you will see an asymmetrical person with strange proportions.

It just looks strange when certain muscle groups lag behind compared to others. That is why it is important that you train your entire body. In that context, I recommend that you train each muscle group at least once a week. That way you will get a nice, well-proportioned body.

Of course, you don't have to train all your muscles exactly the same hard. If you think your leg muscles are less important than your arm muscles, then your arm muscles should be a little bigger. My point is just that your leg muscles shouldn't be left completely behind, because otherwise it just seems like your upper and lower body don't belong together.

Tip 4: Eat a lot of protein

Proteins are building blocks of which you as a non-bodybuilder don't actually need that much. However, protein is indispensable for building muscle mass. Proteins are essential for building and maintaining muscles. If you have too little protein in your body, your body will simply not be able to make muscle mass.

It will vary a bit from person to person how much protein you need. Most experts recommend getting at least 2 grams of protein per pound of body weight. This is the lower limit, so it will be better for bodybuilders to get a lot more protein.

So what exactly is a protein in? Proteins can be found in many foods, but animal products, in particular, contain a lot of protein. If you are vegetarian or vegan, you can certainly get enough protein, but you have to put in a little more effort. The following foods are high in protein:

  • Poultry (such as chicken and turkey)
  • Eggs
  • Fish (tuna is a high-protein fish in particular)
  • grades
  • Certain vegetables

If you find it difficult to get enough protein through your diet, protein shakes can also be a good option. Almost all successful bodybuilders use these types of shakes. Depending on the shake you choose, it can be all-natural, so there's no need to worry about this.

Tip 5: Do especially compound exercises

Beginning bodybuilders are often tempted to immediately try out all the possible exercises they see in magazines and on the Internet. I would advise you not to do this. Some exercises are a lot more effective than others. You are probably not experienced enough to determine which exercises are useful and which are not.

I would recommend that you do compound exercises as they are the most effective and efficient way to gain muscle mass (which is of course your goal as a bodybuilder). By choosing these exercises, in particular, you prevent yourself from training inefficiently.

If you are going to exhaust your body completely, then of course you want it to have some effect.

But what exactly are compound exercises? Compound exercises are a collective term for exercises that train multiple muscle groups at the same time. You probably now understand why such exercises are so effective. You can train just as many muscles with one compound exercise as with several separate exercises.

I would recommend that you start with compound exercises that are not too difficult technically. This way you don't have to think about technique, and you can fully focus on effective training. Examples include squats, bench presses, deadlifts, and shoulder presses.

I won't go into detail about all these exercises in this article, but with 5 minutes of Googling, you will find plenty of useful articles and videos that explain this for you.

Tip 6: Don't overtrain yourself

Another true beginner's mistake: overtraining. Beginners who are a little too enthusiastic often have the tendency to train themselves completely every day. They think you will see the fastest results that way. In reality, overtraining can actually cause you to get in the way.

If you exhaust your body too much, the chance of injury increases. Injuries mean that you cannot train for a while. This is of course annoying in itself, but it can also be a lot worse. Overtraining can also cause permanent muscle damage, so you may never be able to get the body you want again.

There is such a thing as too much of a good thing…

First of all, it is therefore important to take rest days. Training every day is simply too hard for the body of an untrained bodybuilder. A beginner should train about 3 or 4 days a week, resting the rest of the days. So don't think that you can do a few push-ups on those days; Just don't train on your rest days.

It is also important that you get enough sleep. Your muscles grow the most while you sleep, and your body needs this time to recover from your training. A bodybuilder should actually get at least 8 or 9 hours of sleep a night to allow his body to recover.

Tip 7: Build up the intensity of your training slowly

If you want to keep training your muscles, it is very important that you keep challenging your body. If at some point you have steel cables of arms, you cannot maintain them by lifting weights of 15 kilos. That's why you should keep challenging yourself by gradually building up the intensity of your training.

The speed at which you should do this will vary greatly from person to person. In general, you will notice if exercises are not going to cost you enough effort. At that point, you will probably have to start training with slightly heavier weights. If you notice that you are having trouble again, then you are in principle doing the right thing.

Maintaining your muscles is often even more difficult than building them.

I would advise you to be a little careful with this because the danger of overtraining lurks here again. If you want to build up the intensity of your training too quickly, you can suffer from injuries. You could possibly incur permanent muscle damage in this way.

It is therefore important that you slowly build up the intensity of your training. If you are going to train with heavier weights, they will take about the same effort as the lighter weights did at the beginning. If lifting those weights costs you more than that, you've probably taken a little too much on your fork, and it's better to use a slightly less heavyweight.

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