Bodybuilding isn’t for everyone, after all, getting into it requires commitment, dedication and effort to achieve the ideal body. So if you’re part of the beginners class, follow these tips to ease your success:
Experts advise beginners when starting, to begin with light and easy workouts. You don’t want to harm yourself in the first couple of weeks of training. The important thing is to focus first on the execution of the exercises and not the final results. So if the goal is to increase muscles, gradually increase the intensity of the exercises.
In the beginning, seek advice from a trainer. Aside from doubts, a personal trainer helps to better achieve results, teaching you to perform better exercises, avoid wrong movements that can cause injuries and also see your body’s limits.
It is worth remembering that bodybuilding and laziness do not mix. So if you’re going to give it your all, schedule time off your daily schedule and make it a routine to train. Remember: Working out an hour a week will not give you any results whatsoever. Dedication is a must.
Training for beginners
According to experts, the ideal for beginner is to train three times a week. Along with frequency, timing is essential to get into the rhythm of bodybuilding. In addition, going to the gym is important, but overdoing it isn’t. Before pulling iron every day, understand that muscles only increase when the body is at rest, that is, after training and not the other way around. Over training as we call it, will just tire you out.
Initial training should range from 40 minutes to one hour. Another tip is to switch up exercises. Diversify equipment and exercises so you don’t overload your body, for example; don’t bench press 12 sets of 10 reps. A suggested workout for beginners is alternating muscle groups by: Chest with Triceps, Dorsal/Back with Biceps, Quadriceps with Hamstrings and Calves, then Shoulders and Trapezius. In this article there won’t be “the best workouts”.
Precautions before beginning bodybuilding
Physical assessments are also a key point for those who want to get into bodybuilding. From a doctors and personal trainers assessments, you’ll find out your percentage of body fat, strength level, flexibility, heart problems, spine, among other physical factors that will change performance in the gym.
Remember that your muscles are not used to the load of weight they will receive in the coming days. So keep an eye on your breathing, posture, and muscle adaptation, this means doing a self-examination during the workouts of what is harder and easier to perform at the gym.
The role of a personal trainer in the beginning is fundamental so that bigger problems do not arise in the future. The professional should be alert to muscular, ligament and tendon adaptations. The student, in turn, should prioritize stretching to avoid a series of bodily injuries.
Another essential ritual to perform workouts in the gym is warming up. The ideal is to bet on general and localized heating. Normally, the body takes four to six weeks to get to a more advanced stage.
According to professionals, bodybuilding exercises use strongly of movements that involve the joints, requiring greater flexibility. This adaptation is only achieved with stretching after training and warming up before training.
Since training is to be gradually intensive, starting working out for the first time initially train one to two exercise for each muscle group. In this way, the body can adapt more easily.
First, train the large muscle groups (back, thighs and chest), followed by exercises for smaller muscle groups (biceps, triceps, shoulder and calves). According to experts, large muscle groups tend to get tired more easily than smaller ones. In addition, the second group of muscles strengthen the former. In this way your training will be better used.
Developing the core first is a good choice for maintaining proper posture and stability of the body. Professionals indicate starting a workout of 20 reps in every exercise, and every two months, intensifying and modifying bodybuilding.
Over time, the body will become accustomed to the exercises and it is at this time that you should intensify the workouts. Experts suggest diversifying the exercises so that the body does not completely get accustomed to, so the results will be easier to achieve. Be gradual, but don’t get comfortable with the exercises.
3 habits that should be avoided in bodybuilding to achieve good results
1 – Sleeping too little. The minimum for good energy and rest compensation is eight hours of sleep. Remember that muscles grow while the body rests, so sleep!
2 – Over training for more than 1:30 to 2 hours. The body gets worn out and results can be injuries, or even worse complications. It is not the duration of the exercise that makes the difference in bodybuilding, but rather the intensity and care that you have when executing the exercises.
3 – Not caring about nutrition. Eating junk foods and not maintaining proper nutrition will make you train forever without seeing results.