Top BodyBuilding Tips for the Beginners who aims huge Muscle Mass
If you are a beginner to bodybuilding and you want to progress the way you look, here are some helpful tips that will help you a lot! You should not expect huge development overnight, but muscle mass will slowly grow over time. It’s really important to have self-control, to stick to your workouts and diet, and results will definitely show!
1. Stick to Free Weights.
Even though the recent gyms are full of fancy and polished machines, they will not help you build a solid base of muscle mass. Dumbbells & Barbells are the best when it comes to building muscle and especially for those who are new into Bodybuilding.
2. Do Compound Movements.
While you might be craved to try all the potential exercises you see in fitness magazines or websites, you should stick to the primary and essential movements first. Exercises such as the squat, the deadlift, the barbell bench press and the military shoulder press should not miss from your routine as they are primary exercises for corresponding muscle group.
3. Have a Program and Stick to it.
You can’t just go in the gym and do whatever you feel like to at that moment. You need to have a strict routine or a plan and follow it closely or you may ask a personal trainer or an advanced bodybuilder to give you with a program that involves the exact workout you need to do, the number of sets & the number of reps per set. When you set your foot in the gym you need to know precisely what you will do in that training session.
4. Don’t Train Every Day.
If the person that present you the schedule knows what he’s doing, your routine should have 3 or 4 workouts per week. As a beginner, you do not need to train more often than that. Give the other days of the week to rest and recover.
5. Train Each Muscle Group Every Week.
While countless days in the gym won’t help you get bigger, too few workouts are not good either. You need to work on each muscle group at least once every week.
6. Learn the Correct Form of Each Exercise.
You may be wanting to see how much you can lift, you should begin with lower weights and learn the right form of each exercise first.
7. Gradually Increase the Weights.
After you master the correct form of each workout set, you need to start increasing the weights periodically. Keep a record of how much you lift on each exercise & slightly increase the weight every two weeks. This will increase your strength and will commence to muscle gains.
8. Be Cautious.
When you get to the point of using big weights, always use a safety belt for lower back protection while lifting heavy. You may not have back problems right now, but to prevent future injuries.
9. Eat a Lot of Protein.
Protein is necessary when it comes to building muscle which can be found in chicken, fish, milk, eggs and dairy products, some nuts and vegetables. Most specialist recommends at least one gram of protein per pound of body weight for the excellent results. If consuming enough protein each day becomes difficult, add a protein shake as well in your diet schedule.
10. Be in a Caloric Surplus.
In order to develop muscles, you need to eat extra calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are.
11. Eat More Often.
Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry! which helps to maintain your metabolism too.
12. Avoid Junk Food.
It’s valid that you want to grow some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs, and healthy fats and stay off from junk food, sweets, and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is immediately after your Exercise.
13. Consume Fruits and Vegetables.
Besides macronutrients (proteins, carbohydrates, and fats) your body also demands micronutrients (vitamins and minerals). So make sure you eat lots of fruits & vegetables each day!
14. Rest and Recover.
Your muscles don’t grow when you workout or awake but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).
15. Act Like an Athlete.
Try to have a healthy lifestyle and avoid smoking, alcohol and other unhealthy vices as much as possible
These are top 15 Body Building Tips For Beginners.. Do follow and comment your experience.