Bodybuilding has never been easy. Aside from dedication, discipline, and hard work, your body will have to experience pain and sweat to achieve fitness goals. Regardless, bodybuilding gained immense popularity because of its transformative power. It allows us humans to enhance physical strength and appearance.
But where do you start? What exercises should you do? What should you eat? What supplements should you take?
To help you answer these questions, this comprehensive A-Z guide will delve into the world of bodybuilding, preparing beginners like you with the knowledge and tools needed to embark own transformative journey.
The Ultimate A-Z Guide to Bodybuilding for Beginners
A. Aligning goals
Before you start with bodybuilding, it’s crucial to have a clear understanding of your goals. Know if you want to build muscle mass, improve strength, or enhance your body’s overall fitness. Remember, identifying the right (and realistic) goals will help you stay focused and motivated to continue!
NUTRITION
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EXERCISES
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B. Bodybuilding basics
Bodybuilding basics can be an exhaustive list. From learning proper form and technique to understanding different muscle groups so you know what you wish to target, make sure that you have the resources and you’ve done your part on the due diligence to research. Otherwise, you might be doing more harm than good and you won’t be able to maximize the results you can give to your body.
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NUTRITION
- Betaine
TRAINING
- Bulking Diet for Skinny Guys
C. Cardiovascular Importance
The importance of cardiovascular to bodybuilding are:
- Adds more capillaries to the body’s muscle tissue
- Enhances oxygen supply your body needs so your muscles can work harder
- Allows muscles to adapt rapidly to increased weights
- Recover from minor injuries faster
- Improved heart health – the most important of all!
NUTRITION
- Creatine
- Calories Required for Bodybuilding
- Mixing Creatine with Pre-Workout
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- What Foods Contain Creatine?
- Does Creatine Make You Gain Weight?
TRAINING
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D. Dumbbell-only training
There will be times that your coach will require you to do dumbbell-only trainings as it takes the pressure off your arteries and increase blood circulation to different parts of the body.
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E. Equipment
Learning how, when, and what equipment to use is vital to bodybuilding. Also, as a beginner, it is your duty to find the right equipment and always ask your coach or colleague whether you’re using it right. By the way, have you ever heard of the bulking season?
F. Food
Proper nutrition is a cornerstone of bodybuilding. Learn the importance of macronutrients like protein, carbohydrates, and fats, and discover how to create a balanced meal plan to fuel your workouts and support muscle growth.
Plus, there are so many influencers out there who are just fond of sharing weekly meal plans, food recipes, and budgets, and so much more! After all, it’s the food we’re talking about!
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G. GVT program
German Volume Training or GVT program focuses on intense and repetitive exercises to increase muscle mass and allow your body to gain strength by being subjected to stress and overload. The GVT program was popularized by the German national weightlifting coach Rolf Feser in the 1970s. More so, the GVT program is perfect for beginners and can be used during off-season to shed unnecessary fat.
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H. Hamstring training
The hamstring muscles are key players in lower body strength and stability. Integrating exercises such as deadlifts, hamstring curls, and Romanian deadlifts into your workout routine can help cultivate strong and well-defined hamstrings. The mentioned exercises are also common and easy for beginners too!
NUTRITION
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TRAINING
I. Importance of Stretching
The importance of stretching can never be stressed enough. And as a beginner, it plays a role in bodybuilding to improve your flexibility, reduce the risk of injury, and develop muscle recovery. Once you prioritize dynamic stretching before any workout, as well as doing static stretching post-workout, optimal results within 3 months of bodybuilding are guaranteed. Amazing, right?
J. Just how heavy?
How heavy the load is going to be? Should you start from the most challenging one or gradually increase the weights you lift? Well, to be honest, experienced beginners (or those who have done their fair share with bodybuilding), usually start with challenges. Whereas, if an individual is a beginner-beginner, learning the proper form and increasing the weight as you gain strength is the best bet.
K. Keto diet – is it for Bodybuilding?
The ketogenic diet, or keto diet, has gained popularity in recent years – thanks to social media. Now, while it may help with weight loss, its suitability for bodybuilding is debatable. You see, the keto diet restricts carbohydrate intake, which may impact energy levels needed for intense workouts. It’s better to consult a nutritionist or dietitian first to determine whether the keto diet is perfect for your bodybuilding goals.
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L. Level of training
You don’t have to start great. In fact, being prideful in gyms is one of the most common causes of injuries. So, it’s okay to start from scratch and explore the level of training appropriate to your current fitness level.
TRAINING
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NUTRITION
M. M.A.S.S. System of Training
Designed by top fitness experts and backed by scientific research, M.A.S.S. (Muscle Anabolic Size & Strength) training system is specifically tailored to maximize muscle size and strength gains.
This program is also focused on continuously challenging the muscles to adapt and grow, by progressively increasing the intensity, volume, and frequency of workouts. Push yourself to the limits with M.A.S.S.!
To know more, feel free to click this link.
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N. Nervous System – part of the body you are building
One of the major parts of the body you are building is the nervous system. Remember, it’s not just about building muscle; but also about developing a strong mind-muscle connection. With this in mind, understanding and harnessing your lifting power from the nervous system will allow you to properly engage and activate your muscles during workouts.
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O. Overtraining – how to avoid it?
Overtraining (and we don’t want to say ‘of course’) is common for beginners in bodybuilding. Unfortunately, it has its own disadvantages. In fact, it can even hinder the real progress you’re making with the workout.
To avoid overtraining, it’s vital to:
- Listen to your body and pay attention to warning signs such as chronic fatigue, decreased performance, and increased susceptibility to illness.
- Follow rest days.
- Maintain proper nutrition
- Sleep for at least 8 hours a day.
- Find the right balance between challenging yourself and when to allow yourself to recover.
Also Read: The Ultimate Guide to Volume Eating
P. Pushing yourself over the limit
We can all agree that one of the core principles of bodybuilding is pushing beyond your comfort zone. But, make sure that you do so in a controlled and safe manner. This means that you only gradually increase the intensity and volume of your workouts, ensure proper form and technique at all times, and push yourself over the limit in a calculated approach.
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NUTRITION
- What Does Post Workout Mean?
- Post Workout Supplements for Recovery
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- Slow Vs. Fast Absorbing Protein
TRAINING
Q. Quotes for bodybuilding motivation
Ah, here they come! – the part where beginners like you are looking for some impulse to start. Here are the most popular quotes for bodybuilding motivation.
“The pain you feel today will be the strength you feel tomorrow."
"Success is usually the culmination of controlling failure."
"Your body can withstand almost anything. It's your mind you have to convince."
"The only bad workout is the one that didn't happen."
"The pain of discipline is nothing compared to the pain of regret."
R. Reps
Reps, short for repetitions, refer to the number of times you perform a specific exercise movement. In simple terms, it is the complete cycle of an exercise, from the starting position to the ending position and back again.
As a beginner, keep in mind that you don’t have to focus on the number of reps you can do but rather focus on to the reps that effectively target your goals.
S. Sets
Sets refer to the number of times you perform a specific number of reps. Structuring your workout routine with sets is crucial for optimal muscle growth and development. Remember to always aim for a balanced approach.
TRAINING
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NUTRITION
T. Training injuries
Training injuries are inevitable, but the major ones are possible to avoid at all. As a beginner, it’s important to prioritize safety during workouts. Do your due diligence (again) to research common training injuries like sprains and strains, and make certain that you implement preventative measures to avoid them. Always warm up before exercising, use proper form, and listen to your body's signals.
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U. Upper body training
If you want to develop a well-rounded physique, know that it involves targeting both the upper and lower body. Upper body training focuses on building strength in the chest, back, shoulders, and arms. Thus, doing exercises such as bench presses, pull-ups, and shoulder presses.
V. Versus Weightlifting
Bodybuilding vs. weightlifting, albeit being thought of as the same thing, are two very different types of strength training. You see, bodybuilding emphasizes muscle hypertrophy and aesthetics. Weightlifting, on the other hand, aims to make muscle mass stronger and improve overall well-being.
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W. Warmup
The warmup phase is essential as it kicks start your body of what it’s about to experience. Without warmups, your body is highly subjected to injuries and poor blood flow. The most common warmup routines are dynamic stretches, light cardio, and mobility exercises to activate your muscles.
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TRAINING
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X. Exercise and adaptation
Try to focus on compound movements that target multiple muscle groups like squats, deadlifts, bench presses, and pull-ups. And as you step forward, slowly increase the intensity and weight to challenge your muscles, promoting growth and adaptation. This part is important for beginners because little by little, it can set you on the path to success.
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Y. Year plan
Now that you are aware of the overall basics of bodybuilding, importance, goal insights, things to take note of, dedicated, and motivated to continue, it’s time to develop a year plan to track your progress and make necessary adjustments along the way.
Z. Zeus Pose – finally!
As you gain poise and see the results of your hard work, it's time to channel your inner god and strike the Zeus pose. This iconic bodybuilding pose showcases your muscular development, with arms raised and flexed, chest out, and a proud stance.
Embrace what you’ve done to your body and congratulations in advance!
- Zercher
Final thoughts
Even if you're a complete beginner or just looking to enhance your bodybuilding knowledge, following this A-Z guide will provide you with the necessary means and insights to build a strong foundation, achieve your goals, and unlock your body's true potential!
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