Bodybuilding for beginners – complete exercise course for beginning bodybuilders

bodybuilding for beginners

Last Updated on

Beginners often ask: can I see the result after the first training? Bodybuilding for beginners is something complicated and unexplored. A well-designed training program will allow you to see the results already in the first weeks of training. However, do not overdo it and make too complicated programs for beginners. Much more important are the basic exercises.

Basic exercises – your way to success

Such exercises as bench press, deadlift, push-ups on the uneven bars are basic, they form the basis for building muscle mass. Do not avoid isolated exercises, if you need to train only one group of muscles.

In basic exercises, many muscles of the human body are involved at once, and isolated exercises on the contrary – give the opportunity to work out HIIT exercisies with a certain muscle. Without basic exercises, you can not reach large muscles.

workout routine for beginners
Basic exercises

Beginning of the training process

At the very beginning of training in the gym, the beginner should train with a small weight in order to learn the correct technique of doing exercises. It is not necessary to hurry, it is necessary to perform exercises slowly, remembering the technique at the same time.

After that, you can do alternative “finishing” exercises, for example, for the bench press, this exercise will be push-ups on the uneven bars, for squats – press your feet in the simulator, for the deadlift – pull up on the bar.

In the first time, training is not necessary to overload the body, only gradually increase the weight on the rod (in 2-3 kg increments). Only after a while, and on average it’s 2-3 months, you can start more intensive training, and then slowly take up the load.

What’s next?

Performing all the basic exercises together for three or four approaches in combination with isolation exercises should last 5-8 months, at which time you still need to practice the technique of doing the exercises. Recovery after training should occur quickly enough for beginning athletes, so the load will not pass in vain.

After 8-12 months have passed, split-training becomes relevant for the athlete. Split-training is a training in which there is a division of each part of the body on individual days.

One of the best options will be:
Day 1 – sit-ups with barbell.
Day 2 – bench press and bars.
Day 3 – deadlift and pull-ups on the bar.

Basic exercises should be performed in 5 sets, 8 repetitions. Pulling and uneven bars – optional, in the number of 1-3 sets for 6-8 repetitions. Subsequently, the number of repetitions in the basic exercises can be reduced to 5, thus it will be possible to progress a sufficiently long period of time. Do not immediately take a lot of weight, which you can overpower by 5-6 repetitions. The best option is a smooth but sure increase in weight, and a decrease in the number of repetitions can be done approximately once at 3-4 months. After 5 repetitions the weight will cease to grow (it is understood that you have been training enough for a long time.

how to start bodybuilding
Bodybuilder’s back muscles

General tips and advice for beginners

  1. Give yourself a year, during which you will persevere. Remember: skipping classes and non-systematic training is the right step to lack of effectiveness and frustration in bodybuilding.

  2. When you come to your first workout, do not put the goal to the maximum load yourself. Increase the load smoothly, from training to training – prepare the body for a new mode of work for him.

  3. Train 3-4 times a week, not more often. Do not allow excessive fatigue and overtraining, constantly monitor the recovery process.

  4. Do not tighten the workout for longer than 1-1.5 hours. The rule – “the longer, the better” can have the opposite effect.

  5. A special role is given to the correct technique of exercises, use deliberately small working weights.

  6. Do not teach the body to do the exercises incorrectly (even at this stage you do it best), later it will play a cruel joke with you – using a large working balance with an incorrect technique will sooner or later end in serious trauma.

  7. Observe the diet, but do not overeat. Insufficient nutrition will also negatively affect the effectiveness of training.

  8. Use the split schemes and start a workout diary.

From all of the above, it can be concluded that bodybuilding is a sport that helps to keep the muscles of the body always toned and helps to strengthen health.

Bodybuilding exercise for beginners athletes threatens injury!

Basic mistakes of beginners

The main mistake of most beginners is the assumption that the more time you spend in the gym, the better the result. However, for a person who has just started doing this, it will be enough to devote 3 hours a week to the gym. This is about 1 hour a day, 3 times a week.

Do not think the same way that the heavier the weight you take, the more muscle you pump. You need to take such a weight that you can lift 8-12 times, and make at least 3 approaches with it. Too heavy weights will lead to injury rather than a good result. A typical problem for beginners is muscle injuries due to working with excessive weight for them.

The next mistake of novice bodybuilders is the incorrect exercise technique. Dumbbells, barbell and any other sports equipment need not only to raise and lower, it is necessary, first of all, to do it correctly and at the right speed. Many beginners, for example, shaking their biceps, make it jerky, helping themselves with their backs, which is strictly not recommended. With such movements, it is very easy for an inexperienced athlete to injure a muscle.

Therefore, for starters, it is necessary to take light weight and practice the technique of performing an exercise with it, whether it is lifting dumbbells to the biceps or bench press or French bench press, any exercise. In addition, this will serve as a warm-up of muscles before working with heavier weights. Watch the speed! You do not need to perform the exercises too fast or too slowly until you are a beginner enough to perform them at medium speed.

Wathc 6 bodybuilding tips for beginners:

Author: admin