| So you are looking to start bodybuilding to develop | | | | that you are working the major muscle groups and the |
| some basic size and strength. Getting started can be | | | | surrounding tendons. If you perform your workouts |
| difficult if you have never had any experience with | | | | with minimal rest between sets then you will elevate |
| weight training before. One of the best things you can | | | | your heart rate and get the benefit of aerobic |
| do is to join a local gym and have an instructor walk | | | | conditioning. You can finish off your workout with |
| you through a basic program. Gyms are usually | | | | some stationary bike work or a run on the treadmill. If |
| required to show new members how to exercise | | | | you are performing your workouts at a good pace |
| correctly. In the beginning it is important to get the form | | | | there is no need to spend more than 10-20 minutes |
| of the exercise correct to avoid injury. As you develop | | | | doing aerobic work. Intense workouts work the |
| you will be able to increase the resistance and reps | | | | muscles thoroughly and position you to burn fat when |
| that you perform. Getting a good foundation to start | | | | you finish off with aerobic activity. If you really want to |
| with will stand you in good stead for when you want | | | | try something different then incorporate interval training. |
| to change your program or start to take charge of the | | | | Doing sprints is a great way to finish off and will help |
| design of your workouts. | | | | you to develop the lean hard look. |
| The first workouts you perform should be well | | | | Diet is also an essential consideration for beginner |
| structured with the basic exercises. Basic movements | | | | bodybuilding. You need to ensure that you have |
| include: squats, deadlifts, rows, power cleans, barbell | | | | adequate intake of carbohydrates, protein and fats |
| curls, military press and bench press. These exercises | | | | and understand the role that each plays. Getting a |
| are also called compound movements. They work the | | | | primer on foods to eat to build muscles is a good |
| main muscle groups of the body but also the | | | | investment. Many bodybuilders eat poorly and |
| surrounding tissue and musculature. This is important | | | | sabotage their training efforts. The fuel you put into |
| for developing overall body size and strength. When | | | | your body is 50% of the equation. If you eat junk food |
| you increase the intensity of your workouts or start to | | | | then you will be consuming a high concentration of fat |
| do shorter repetitions you need to have a good solid | | | | (saturated and trans fats) which is not conducive to |
| foundation in place to be able to handle the change in | | | | building lean muscle mass. By eating the right types of |
| workout pace. A good beginner rule of thumb is to | | | | fat (unsaturated fats) you supply the body with |
| keep your repetitions in the range of 10-12. | | | | beneficial nutrients. Learning about nutrition should be |
| When you are comfortable with the exercises and | | | | high on every bodybuilder's agenda. |
| have built some initial bodybuilding strength you can | | | | The above information serves as a good beginners |
| move on to lowering your reps to build muscle. If you | | | | guide to bodybuilding. As your experience and |
| want to build lean muscle mass then keeping reps in | | | | education grows you will discover new ways to train |
| the range of 6-8 is the best way to go. Structuring | | | | to keep developing your progress. |
| your workouts with compound exercises will ensure | | | | |