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.

Best Supplements for Bodybuilding

If you consider yourself to be a serious physique or strength athlete, you’ll undoubtedly know that supplements can assist you in getting the most out of your intense training sessions. However, which supplements are best suited for you?

The market is filled with bodybuilders that recommend certain supplements that is best suited for everything, promising massive results in the shortest amount of time. However, not all of them work and if you don’t know which one works, you’ll be highly disappointed. Fortunately, we are here to help you out. We included the best products on the market to help you reach your goal in getting big and strong.

Creatine Monohydrate

This power-enhancing, muscle-building supplement comes with a high safety profile and an arsenal of evidence which supports its efficiency. Creatine supplements works as it essentially increases the availability of phosphocreatine and creatine with your muscle, assisting you in maintaining energy during exercises. It also helps by boosting recovery after each session.

Caffeine

Caffeine is considered the most popular used supplement across the globe. It’s repeatedly indicated to effectively aid in both high-intensity and endurance exercises. However, in terms of strength performance, caffeine effects are a bit muddier. Some researchers indicate that taking caffeine prior to a gym session can increase by one-rep max, while others have indicated that there’s no benefits when using caffeine. However, caffeine does decrease fatigue and lowers perception.

Branched Chain Amino Acids

If you consider yourself to be a bodybuilder or strength athlete, there’s not a single reason on this planet not to incorporate BCAA during each workout. It not only tastes delicious, but it also assists in speeding up recovery after an intense workout. Those that ingests BCAA have significantly less damage and muscle soreness after a high-intensity workout.

Citrulline Malate

Citrulline Malate was first advertised as the perfect supplement to lower fatigue. In fact, if you take a step back in time, you’ll notice that CM was used to treat physical and mental fatigue for patients after surgery. However, CM also comes equipped with performance-boosting effects.

No Boosters

Nitrate-rich foods, such as pomegranates, radishes, and beets are fantastic ways to boost nitric oxide production. Although you won’t find loads of research on the effects of pomegranate extract or beet root juice on resistance training, the ingredients have previously shown an increase in skeletal mass and a reduction in soreness. This can lead to improvements on performance and strength.

Whey Protein

Whey protein is fast-digesting and is best used after a gym session. It can greatly assist in improving your recovery time on the muscle you trained, and it helps with increasing your muscle mass at a much faster rate. Whey protein is best suited for bodybuilders after a high-intensity workout.

Glutamine

Although this amino acid might not provide extreme muscle growth, it does help when it comes to recovery and repair of your muscles. It essentially eliminates excess ammonia which accumulates during exercise, assisting in regulating your body’s acid-base balance.