Bodybuilding for beginners

With the help of the internet there has been a vast expansion of free information to aid those who wish to embark in bodybuilding. Whilst this is very positive and encourages progression, the bodybuilding newbie can often become swamped with conflicting and confusing advice. This article aims to cover the very basics of bodybuilding for the beginner, answering those basic questions which all beginners have when they begin their bodybuilding journey.

Q. How is muscle built?

A. Muscle hypertrophy, as it is scientifically known, is the increase in size and growth of muscle. Muscle hypertrophy is the goal of a bodybuilder, and those aspects which can encourage muscle hypertrophy will likely be followed by a bodybuilder so they increase their overall muscle size. For the natural trainer, a resistance training routine, suitable diet, supplementation, and sufficient rest would commonly be followed to induce an increase in muscle size. Some bodybuilders will also choose to use anabolic steroids to further heighten the level of muscle hypertrophy; although this is not within the scope of this article as such an approach is unsuitable for a beginner, or arguably anyone (can of worms!).

So, what does each of the above aspects do to help build muscle?

Resistance training – Intense resistance training causes micro-damage to the muscle tissue, which with the correct nutrition and rest can lead to increased hypertrophy and strength, as the muscle attempts to adapts to cope with the increased demand placed upon it.

Suitable diet and supplementation – The common mistake of the newbie is to neglect the dietary aspect of their new bodybuilding lifestyle. There can also be a tendency to over-emphasise the role supplements play. First and foremost, a diet should be followed which is in sync with the goal of bodybuilding. The diet will likely have moderate levels of dietary fat and carbohydrates, whilst being high in protein and calories. Supplements can be used after a suitable diet is followed, with a whey protein shake consumed post training and a daily serving of creatine sufficient. Think of nutrition as the building blocks of your muscles – you want plenty of quality strong bricks to build your wall.

Rest – The eagerness of the beginner can often be their downfall. More training does not always mean more muscle growth, as the muscle tissue needs sufficient rest to recover and grow between training sessions. The body as a whole also needs a suitable level of rest to perform optimally.

Q. Which routine and exercises should I do?

A. There is no magic routine to follow, and there are a countless list of routines which can be followed which will be fruitful for bodybuilding. A full body training split would be suitable for a beginner, or possibly a push, pull, legs split.

Example routines:

Full body split

Monday
Squats
Bench press
Chin up

Tuesday
Rest

Wednesday
Deadlift
Shoulder press
Bent over row

Thursday
Rest

Friday
Hack squat
Dips
Wide grip pull up

Saturday and Sunday
Rest

Push, pull, legs split

Monday
Bench press
Shoulder press
Dips

Tuesday
Rest

Wednesday
Deadlift
Chin ups
Bent over row

Thursday
Rest

Friday
Squats
Leg extensions
Leg curls
Calf raises

Saturday and Sunday
Rest

Abdominals and lower back can be trained a couple of times per week around the training split to ensure core strength and functionality.

As you can tell from the exercise choice above, the majority of exercises should be those which recruit a large number of muscle groups. Isolation exercises, such as barbell curls and side raises are minimised, with compound exercises favoured due to their ability to cause greater overall stress.

A repetition range between eight and twelve would be effective, with three or four sets per exercises. If you do not understand the terms “sets and reps”, take a look at sets and reps explained.

Q. What are realistic results I could expect to see within a couple of months of bodybuilding?

A. The initial progression seen will likely be in strength, mainly due to the neural adaption of the weight training. It is not uncommon to see those new to weight training drastically increase their strength for the major lifts over a short space of time. Gains in muscle size are much steadier paced than that, however. Notable muscle size can be gained within a two month period, although a drastic transformation is unlikely. Achieving a well developed physique takes some time of consistent training and correct lifestyle factors.

A good place to look is the progress journals on the popular UK based bodybuilding forums, such as www.muscletalk.co.uk and www.uk-muscle.co.uk. There are trainers at various stages of development which share their training, diet and progression.