Bodybuilders eat, sleep, and breathe bodybuilding 24 hours per day, and 365 days per year.
Bodybuilding is incredibly tough, there’s no denying that, but if done correctly, it can be one of the most rewarding and enjoyable experiences of your entire life.
Here’s a beginner’s guide designed to help you begin the journey into your bodybuilding lifestyle.
Many people believe the toughest part about bodybuilding is probably going to be the training, when in reality, training is arguably one of the easiest parts.
If you want to build muscle, you are going to have to exercise and lift weights, there’s no denying that.
That means that you must commit yourself 100% to your training. Here’s a look at a few things to consider regarding your training:
Which program should you follow?
The great thing about bodybuilding is the fact that it is very difficult for your training to get stale, because there are so many different routines and training programs to follow!
A very popular bodybuilding program to follow is a basic 5-day split, in which you train 5 days per week, training one body part on each day that you train.
For those of you who are struggling for time, a full-body routine is ideal, as this routine will allow you to train all major muscle groups during each workout.
Further types of training
There are GVT (German Volume Training) routines, there is pyramid training, there is Dante Trudel’s Dog Crapp training (yes, it really is called that), there are push/pull routines, and much more besides.
As a beginner, a full-body routine 3 – 4 times per week would be a great place to begin.
How often should you train?
In reality, that really depends on which training program you are following. If for example, you are following a 5-day split, you should lift weights for, yep, you guessed it, 5 days per week.
However, if you are following a full-body routine, ideally you should train 3 – 4 times per week.
✓ Basically, you need to ensure that each body part gets trained at least once per week, although the frequency of your training sessions will be determined via the routine you choose to follow.
What to do when you plateau?
When training, it’s important to know that you will hit a plateau at some point. It could be a mental plateau, or it could be physical.
Whether you can’t get motivated to train, or you can’t seem to make any progress in the gym, the thing to remember is that plateaus can be overcome.
✓ When you hit a metaphorical wall during training, you should mix things up and try something new. That means you should do different exercises, lift different weights, aim for different rep ranges, follow different training routines, and so on.
This not only helps to keep things fresh and enjoyable, it also provides a great way of shocking the muscles into new growth, leading to increased rates of muscle hypertrophy.
Should you have rest days?
Definitely! As a beginner, you may be keen to spend as many hours in the gym as human possible, but if you’re serious bulking up and building the physique of a Greek God, you must make sure you are getting enough rest.
We don’t build muscle in the gym, we actually do the opposite, as we are destroying muscle tissue when we lift weights. We grow when we rest, as that is when our muscles recover.
✓ Because of this, you need to ensure you have at least two full days off from training per week, plus you must make sure that you are getting plenty of sleep each night.
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