Beginner’s Guide to Bodybuilding


If you are new to the world of bodybuilding and are looking for the best and fastest ways to improve your overall look, here are several tips and strategies to help you out. You shouldn’t expect massive improvements overnight, but you will see results sooner than you think. It’s vital that you practice patience, so stick to your diet and workouts, and you’ll definitely see results.

Stick to Free Weights

Although modern gyms are jam-packed with shiny and fancy machines, they won’t assist you in building a solid muscle mass foundation. Barbells and dumbbells are your best friends when it comes to muscle building, especially if you are new to bodybuilding.

Do Compound Movements

Even though you’ll be tempted to try every single exercise you see on websites and fitness magazines, it’s better to stick to basic compound movements first simply. We recommend exercises such as military shoulder press, barbell bench press, deadlift, and squats.

Get a Gym Program

You can’t just walk into a gym and do whatever comes to mind. You will need to follow a strict routine and stick to it. Ask an advanced bodybuilder or personal trainer to provide you with a daily gym program which includes a series of exercises you need to perform as well as the number of reps on each exercise. This will ensure that you know what to do before you step foot in the gym.

Avoid Training Every Day

If you are new to bodybuilding and you have a decent gym program at hand, you will realise that three to four workouts per week are more than enough. There’s no reason to train seven days a week when you are starting out. Rather use the off days to recover and rest.

Train Every Muscle Group Each Week

While too many days in the gym won’t assist you in getting bigger, a limited number of workouts won’t help you either. You’ll be required to workout every single muscle group at least once per week.

Learn the Right form for Every Exercise

It’s no surprise that beginners try their best to see how much they can lift instead of doing the exercise correctly. We highly recommend learning how each exercise should be done with lower weights before increasing the weights.

Gradually Increase Weights

Once you mastered the right form on every exercise, you can start increasing the weights once every one or two weeks. We suggest keeping track of the weights you lift on every exercise and periodically increase it when you feel comfortable that you can lift heavier weights. This will undoubtedly increase your overall strength, leading to significant muscle gains.

Eat Loads of Protein

Protein is your best friend when it comes to muscle building. Protein can be found in vegetables, nuts, dairy products, milk, eggs, fish, and chicken to mention a few. Most advanced bodybuilders recommend 1 gram of protein for every pound of body weight for maximum results. If you find it difficult to consume protein every day, include a protein shake.