| For most beginners, starting a bodybuilding program | | | | muscle movements in favor of more reps or sets |
| may be a very challenging task primarily because of its | | | | actually limits your muscle gains, so make sure you |
| high demands. One, it requires you to commit to a | | | | complete each movement with good form and involve |
| routine in order to achieve your desired results. Many | | | | all muscle fibers. |
| experts in this area would ask you be determined and | | | | 3. Establish connection between your mind and body. |
| self-motivated in following a specific workout or fitness | | | | Using the mind in moving the body is an important |
| routine. However, any beginning bodybuilder's efforts | | | | component in any training program because it helps |
| may become a waste if he over-strains a specific | | | | you figure out when to train harder or scale back your |
| muscle group. This happens when too many reps and | | | | fitness routine. |
| sets are made in a single session. To prevent this from | | | | 4. Avoid strenuous activities during rest days. Straining |
| happening, be aware of the basic principles in training | | | | yourself too hard on rest days may reduce prospects |
| effectively. | | | | of gaining muscle mass during workout and may |
| Bodybuilders often misconstrue training too hard as a | | | | affect recovery of damaged tissues and muscles. |
| good practice. On the contrary, the author of the book | | | | Although it may not be hard to maintain your |
| "Beginning Bodybuilding", John Little said that the body is | | | | momentum once your physical activity makes you |
| less likely to have muscle build up if you train too hard. | | | | stronger, you may be tempted to believe that you |
| It also over-corrects at a rapid rate in the process. | | | | may exhaust yourself during rest days. |
| Recovering from the intensive sessions may take | | | | 5. Go slowly. Concentration and focus will help you |
| days or weeks of relaxation but when this training | | | | execute each movement of your routine successfully |
| component is optimized - you're never too far from | | | | and maximize your muscle gains. Make sure you're |
| your goal which is to have muscle gains. Below are | | | | lifting the weight and holding it for the same amount of |
| some guidelines to remember. | | | | time, before lowering it slowly and exhaling deeply. |
| 1. Set a realistic goal in your workout by training at | | | | Again, exercising good form and posture will help you |
| least 3 days per week. Typical exercise routines need | | | | get the most out of each and every move in your |
| not be as strenuous according to bodybuilder John | | | | routine. |
| Little. An exercise has to be done three days in a | | | | Training your body to build muscle mass and increase |
| week only. You can set your own schedule to avoid | | | | endurance will take time and focused effort, but you |
| over-training yourself. | | | | can maximize your gains by following some basic |
| 2. Focus on good form during each session. Avoid | | | | guidelines. Make sure your training program includes |
| 'cheating' on different exercise routines because your | | | | these key principles so you can get the results you |
| muscles won't benefit from the movement or have a | | | | want. |
| chance to reach full contraction. Decreasing your | | | | |