If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot! You should not expect huge improvements over night, but muscle mass will slowly grow over time. It’s really important to have patience, to stick to your workouts and diet, and results will definitely show!
1. Stick to Free Weights.
Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.
2. Basic Compound Movements.
While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first using Barbells & dumbbells.
3. Have a Program and Stick to it.
You need to have a routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set.
4. Train Each Muscle Group Every Week.
While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week (Don’t train a muscle everyday it needs 48 hours of rest to recover).
5. Learn the Correct Form of Each Exercise.
While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.
6. Gradually Increase the Weights.
After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains never load on too much weights which you can’t handle be cautious it will lead to injury.
7. Eat a Lot of Protein.
Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per kilogram of body weight eg:-( if your body weight is 75 kg you have to consume 75 grams) for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.
8. Eat More Often.
Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry (Avoid junk foods)
9. Rest and Recover.
Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).
10. Socializing
At the gym you can usually find many like minded people that are easy to talk to and friendly. There is a time and place for socializing at the gym. Before and after workouts are proper times to meet people and talk because it isn’t getting in the way of your workout, The worst thing you can do is let socializing get you off-track. Don’t stop in the middle of your workout to talk to people. You might find yourself chatting away until your sweat dries and your muscles are not warm anymore. Cell phones are also a hazard when it comes to this. Leave your cell phone in your bag unless you’re expecting an urgent call. They can be the worst distractors
1. Stick to Free Weights.
Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.
2. Basic Compound Movements.
While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first using Barbells & dumbbells.
3. Have a Program and Stick to it.
You need to have a routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set.
4. Train Each Muscle Group Every Week.
While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week (Don’t train a muscle everyday it needs 48 hours of rest to recover).
5. Learn the Correct Form of Each Exercise.
While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.
6. Gradually Increase the Weights.
After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains never load on too much weights which you can’t handle be cautious it will lead to injury.
7. Eat a Lot of Protein.
Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per kilogram of body weight eg:-( if your body weight is 75 kg you have to consume 75 grams) for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.
8. Eat More Often.
Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry (Avoid junk foods)
9. Rest and Recover.
Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).
10. Socializing
At the gym you can usually find many like minded people that are easy to talk to and friendly. There is a time and place for socializing at the gym. Before and after workouts are proper times to meet people and talk because it isn’t getting in the way of your workout, The worst thing you can do is let socializing get you off-track. Don’t stop in the middle of your workout to talk to people. You might find yourself chatting away until your sweat dries and your muscles are not warm anymore. Cell phones are also a hazard when it comes to this. Leave your cell phone in your bag unless you’re expecting an urgent call. They can be the worst distractors
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