Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:
Seek Advice: There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured.
Sleep: When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!
Diet: Just as important as sleep it's important to ensure that your diet is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.
Set Goals: Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it's another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it's easy for your workout to get pushed aside when life gets busy.
Visualize Success: It's important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!
Although they may experience somewhat of a learning curve, there’s no reason beginners need to worry about embarking on a bodybuilding strength-training program. Many are interested in building muscle mass, normally because of aesthetic reasons. If you’re interested in building muscle mass, it’s important to understand the components of an effective bodybuilding training program.
Function
A strength training program can be designed to increase muscle mass. As you lift weights, you break down the muscle and cause minor tears within the muscle fibers. A muscle will respond by healing itself to be better equipped for the weight training workout. To build muscle, however, takes a specific intensity, frequency and volume of strength training program that will facilitate a greater presence of growth hormone.
Program
Although beginners may feel uncoordinated and somewhat awkward as they start to train with free weights such as dumbbells and barbells, it’s suggested that they immediately attempt to incorporate them into their workout. Joseph Chromiak of the National Strength and Conditioning Association states that beginners should train two or three days a week, with the intent of eventually training four days a week, and that each exercise should be completed at two or three sets of five to 12 repetitions. Between each set, you should allow yourself one to two minutes of rest.
Weight And Intensity
The weight that you use for each exercise may be different from what others use, which is completely normal. The weight that you choose for each exercise should be appropriate for you to complete five to 12 repetitions. The final three repetitions should be difficult to complete. So, if you’re able to complete more than 12 repetitions with the weight you use, next time utilize a heavier weight. If you’re unable to perform five repetitions, then you should lighten the weight next time.
Exercises
There is a huge variety of exercises to choose from. The important thing is to create a battery of exercises that develop the entire body. You should put together a list of eight to 10 exercises. Focus on the larger muscle exercises first during the workout session, starting off with exercises such as back squats and push-ups before you work on developing your smaller muscles with simpler exercises, such as bicep curls or tricep extensions. Chromiak of the National Strength and Conditioning Association suggests that beginners start with bench presses, leg extensions, pull-downs, military presses, leg curls, rowing exercises, triceps pushdowns, bicep curls and abdominal crunches.
Considerations
Beginning bodybuilders will see a quick increase in their strength levels and often may find themselves progressing in weight after they begin. These increases in strength can be attributed to adaptations in the nervous system and improvements in coordination. It’s important to understand that building muscle mass does not necessarily equate to a significant increase in strength. A bodybuilding weight training program is different from a program designed to increase strength, which requires lower number of repetitions and a higher intensity of resistance.
