The topic of bodybuilding is something that many people consider to be full of self-absorbed and arrogant athletes and, speaking truthfully, this is not true. To be a successful bodybuilder, you need to have gathered a vast array of knowledge to enable you to see great results, you must consider things like sleep, supplements, nutrition, training etc. Without all of these factors being in check, you’ll find that your physique starts to become lousy in one area or another.
As this is a beginner’s guide, I’ll go over some of the basics that are crucial to building muscle.
If you ask around, you’ll quickly realize that training is any bodybuilder’s favorite part to their lifestyle however, don’t get fully engrossed looking up to those you admire too much in terms of training to begin with as what they are doing isn’t what you should be mainly concerned with. As a beginner, aim to focus on some of the main lifts; these include squats, the bench press, deadlifts and the military press. All of these movements are basic compound exercises that build up the foundation of your physique, when you’re just starting out, don’t get too caught up with all of the isolation exercises, of course you still want to implement them but just ensure that your priorities are with the compound movements.
As you’re likely to already know, nutrition is also a factor, if not the biggest factor, that comes into play when building muscle. Your body needs the correct nutrients and enough food to be able to adapt and grow new muscle after it’s been teared down in the gym. You need to be in a caloric surplus, meaning that you’re eating at least 500 calories above whatever your maintenance calories are (search online for maintenance calorie calculator), start out with 4 big meals a day that all include plenty of protein, carbohydrates and some fat. You’ll start to see results from training and your weight should increase steadily over a period of time, once you feel as though you’re not making any more progress, increase your food intake to five or six meals a day.
Another crucial aspect to bodybuilding is rest and recovery. Without this, all of the training and eating that you’re doing won’t be able to take its effect as much as it could, this is because your body repairs and regrows the muscle that has been broken down in the gym, whilst you’re asleep. Each time you effectively tear down muscle groups, your body adapts itself to heal the muscles and make them bigger and stronger. So make sure that you’re getting around eight hours of sleep per night and try to keep yourself in a routine to make sure you stick to it.
Thanks for reading and I hope you’ve gained something of value from this article.