| The beginning bodybuilder no matter the age should | | | | The last and fifth set should be what is called a |
| first and foremost join a gym that has a wide selection | | | | "pump-out" set done with a minimal weight and a high |
| of free weights , cable pulleys and some machines | | | | number of reps in the 12-15 range. This pump-out set |
| useful in bodybuilding. The novice bodybuilder has to | | | | will engorge the muscle with blood helping to carry |
| equip him or her self with a pair of weight-lifting gloves, | | | | away the breakdown products resulting from the 5 |
| a pair of wrist straps, and a weight-lifting belt.The | | | | sets described above. This augments recovery and |
| ever-present water bottle is a must during workouts | | | | allows for earlier muscle growth prior to the next |
| and having an energy-enhancing drink before the | | | | repeat training cycle. |
| workout is always a good idea. | | | | No serious bodybuilder should do singles or doubles as |
| The presence of trainers working for the gym will give | | | | this is extremely stressful and the risk of joint injury in |
| a more meaningful experience to someone just | | | | the involved body-part is significant. The most |
| starting out. Not only will they suggest specific | | | | important thing for the beginning bodybuilder to |
| exercises targeting a muscle group or body-part but | | | | experience is a feeling of soreness in the targeted |
| they will be able to demonstrate proper form and | | | | muscle which indicates that a growth phase will follow. |
| observe the initial sets to give the bodybuilder | | | | Once the soreness abates, a repeat training session |
| immediate feedback. If affordable personal training | | | | for that particular muscle is allowed. Training this way |
| always helps the beginner. | | | | regularly will enable a muscle-mind link to form allowing |
| The first thing to do is warm-up the specific body-part | | | | the bodybuilder to attain the all-important isolation that |
| or muscle-group that is to be trained with 2 sets of | | | | was mentioned above. Once the bodybuilder can |
| 12-15 repetitions (reps) at a minimal weight. Stretching | | | | isolate a specific muscle the need to follow a |
| at this time is also helpful but instruction by the gym | | | | prescribed workout routine is replaced by the |
| trainer is usually needed . Stretching between sets is | | | | bodybuilder's own feedback as to which exercises |
| also desirable. A routine of 3-4 days of daily training of | | | | work for him or her as well as knowing how many |
| a separate muscle group each day will enable the | | | | reps will suffice at a given weight. |
| beginning bodybuilder to exercise the entire body over | | | | This will change over time and the workout routine can |
| one training cycle. This will allow for a workout of not | | | | be customized for the individual bodybuilder. |
| more than 90 minutes of weight-training targeting one | | | | Customized bodybuilding workouts are the goal for |
| body-part per day over a 4-day period followed by | | | | maximizing muscle growth and definition. The workouts |
| either 1 or 2 days of rest when no weight-training is | | | | become a new experience each time for a |
| done. | | | | bodybuilder who can isolate the muscle group. The |
| Especially for the beginner this 5-6 day cycle allows | | | | individual will know when it is time to change or modify |
| for adequate muscle recovery and subsequent | | | | the exercises used to challenge the muscle and keep |
| growth. Exercising a muscle before it has time to | | | | growth and development from slowing down or |
| recover and grow will lead to what is called | | | | stopping because of the feedback that isolation |
| "over-training" and cessation of any new muscle | | | | provides. Eventually one will reach whatever genetic |
| growth. | | | | plateau has been programmed in one's DNA and |
| Isolation is an essential component for every | | | | every individual is unique in that regard. When reaching |
| bodybuilder and must be learned over time by doing | | | | this plateau the goal of continued weight-training |
| the exercises in proper form over multiple sets and | | | | changes from one of growth to maintenance of |
| reps. It is suggested that after warming-up 4-5 sets of | | | | muscle mass and creating sharp muscle definition. |
| increasing weight and decreasing reps take place with | | | | Aerobic training becomes more important in controlling |
| the top weight used for 3-4 reps before failure. | | | | body fat, increasing definition. |