You’ve been hitting the gym a lot lately and, recently, you’ve been thinking about getting into bodybuilding. The only problem is that you don’t know the first thing about bodybuilding. Sure, you have to lift some weights, but isn’t there more to it?
Of course, and if you’re interested in learning more about it, you’ve come to the right place. Below, we’re going to provide you with 6 bodybuilding tips, helping you to get started in a safe and proper manner. Let’s get started!
- Lift Heavy
There are two ways to lift weights. One way is to lift light but do many reps. The other is to lift heavy but do few reps.
When starting out, we recommend doing the latter. Lifting heavy is beneficial for beginners, as it enables them to improve their strength as quickly as possible. Lifting light is better for muscle definition, but beginners aren’t at that point yet.
The key here is to do 5-rep sets. Find the max weight at which you can do this over 3 to 5 sets and start lifting. Then, once this gets easier, move your weights up 5 to 10 pounds and continue on.
- Focus on Compound Lifts
There are, in general, two types of lifts in weightlifting: compound lifts and isolation lifts. Compound lifts hit several different muscles at one time. Isolation lifts hit only a single muscle at a time.
In the early days of your training, you should be focusing on compound lifts. These include lifts like squats, deadlifts, bench presses, and the like.
Isolation lifts, on the other hand, include lifts like curls, calf raises, and lateral raises. You can include some of these in your workout routine, but they should be kept to a minimum.
See, as was stated before, when you’re a beginner, you’re trying to improve your strength as quickly as possible. It’s exceedingly difficult to do this with isolation lifts. Compound lifts, conversely, are perfect for making this happen.
- Make Sure to Rest
One of the biggest mistakes that beginner bodybuilders make when trying to gain muscle is failing to take rest days. This is an issue, as rest days are integral to building muscle.
See, the workout days tear apart fibers in the muscle. The rest days exist to build those fibers back up and then some. In other words, they (along with a proper diet) are what is truly responsible for muscle growth.
If you’re doing compound lifts at the heaviest weights possible, you should be training only 3 days a week. That means 4 days of rest weekly.
You should be training no more than one day at a time; no consecutive days allowed. A decent schedule would be training on Mondays, Wednesdays, and Fridays, and resting on Tuesdays, Thursdays, Saturdays, and Sundays, for example.
Note, if you don’t get the proper amount of rest, both your body and mind will feel the ill effects. You’ll start to feel like you’re stuck in the clouds, and will eventually burn out. This will result in a long-term layoff, thus eliminating any of the progress you’ve made.
- Eat Right
When it comes to bodybuilding, lifting is only half of the equation. The other half lies in your diet. You must eat right to get gains.
Now, what is eating right as it pertains to bodybuilding? Generally speaking, it’s about consuming plenty of protein. That said, you also want to keep your calories at a reasonable level without eating too many or too little fats or carbohydrates.
A good macro split for bodybuilders is 60% carbohydrates, 25% protein, and 15% fat. This means that, of macros consumed in a day, 60% should be carbs, 25% should be protein, and 15% should be fat.
While taking this into account, you should also attempt to consume 1 gram of protein per pound of body weight. So, if you weigh 200 pounds, you should try to consume 200 grams of protein a day.
It’s possible to achieve these things without the use of supplements. Note, though, that it’s difficult. So, as a beginner, it might be a good idea to add whey protein powder to your arsenal.
It’s impossible to overstate the importance of stretching. Even those who aren’t into bodybuilding should be stretching daily. For those who are into bodybuilding, it’s doubly or triply true.
If you don’t stretch, your muscles will tighten up, increasing the risk of pulls, twists, and other such injuries. Stretching keeps you loose and allows you to approach every lift with maximum intensity.
Now, what kind of stretches should you be doing? Everything from toe touches to abdominal stretches to glute stretches to hamstring stretches and more. In essence, you should be stretching every muscle in your body.
- Consider Supplements
Our last tip is to consider supplements. These will assist not only in building muscle but in losing fat as well. This is exactly what a bodybuilder needs to do to achieve the desired physique.
There are all sorts of supplements out there, from creatine to glutamine to branch chain amino acids and more. There is also turinabol, an anabolic steroid that can help your muscles grow at a rapid pace.
Steroids might not be up your alley, but if you really want to compete as a bodybuilder, they’re a near necessity. To see what they can do for you, check out these turinabol results right now!
These Bodybuilding Tips Can Make a World of Difference
Bodybuilding is a science. It’s not just about brute strength but chemistry as well. That’s why, if you put these bodybuilding tips into action, they’re bound to make a world of difference.
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