Need some BODYBUILDING FOR BEGINNERS tips?
Read our featured IMPORTANT TIPS article for beginners written by pro-bodybuilder Morris Mendez!
Bodybuilding for Beginners - Workout TipsBy Morris Mendez, Professional Competitive BodybuilderAuthor of Maximum Muscle Mass
There are several elements of training for muscle mass that can help you attain your goals faster. While none of them are "miracles", they are effective and will bring about positive results. When you put all the elements together you will build massive muscles.
The following tips are valuable bodybuilding for beginners tips that will get you on the right track to realizing your muscle-building goals.
Bodybuilding for Beginners - Posture
This is a training tip that ties in with stretching. You can immediately improve the appearance of your physique (yes, even the size) by having better posture. You can also detract from your physique with poor posture.
Picture a person with a nice and very muscular physique, who walks around stooped over in a hunched-back position. With shoulders rounded and chest sunken. The arms sag. What's the first thing you notice when you see this kind of person - their muscles or their poor posture? Most likely you will first notice their poor posture.
Great posture adds to your physical appearance, poor posture detracts from it. This is as simple as it gets, but it is amazing how many people either don't know this or just don't pay attention to it.
If you want to instantly look better, simply adjust your posture. Put your chest forward and your shoulders and back out. Make sure your shoulders are ballanced horizontally and chin slightly up. Pull in your waist and keep it like that.
When you sit, always sit "tall". Breathe correctly. Always carry yourself with dignity and respect. Of course don't overcompensate and prance around like a rooster, but do make a conscious effort to improve your how you carry yourself. Make good posture a habit. Don't detracted from your physique with poor posture. Practice controlling your posture and your body will benefit in many ways.
Bodybuilding for Beginners - Water
I need to make another pitch for water. Remember, your muscles consist of more than 75 percent water. You need a lot of water if you want to put on muscle and increase body size. Water is the main transporter of many of the actions that the body carries out (both directly and indirectly).
Drink lots and lots of water. Take in 1 or 2 gallons every day and get even more on the days that you work out. After a while, you'll start to notice a positive difference in many ways.
Bodybuilding for Beginners - Rest Periods
Rest and recovery are major players in the muscle size game. Your body does most of its growing during sleep. You need adequate sleep when you are working out, especially if your goal is getting bigger.
The advantage of a longer rest period between workouts is just now being fully realized and appreciated by many bodybuilders. When you lift heavy you really shock your system so your body needs time to recuperate.
If you don't pay attention to getting enough rest your body will hit a state of overtraining. If this happens, your body will rebel against itself and your progress will stop.
If you spend too much time in an overtrained state your body will actually start to lose muscle size because it will canibalize itself. This is something you definitely don't want.
Give your body lots of rest and recuperation between each of your workouts. No bodybuilding for beginners advice guide would be complete without stressing the importance of rest.
Also, get enough (sound) sleep at night. The amount necessary varies from person to person, but most people need at least 7 or 8 hours. Take naps every now and then and be sure to take it easy between workouts.
Bodybuilding for Beginners - Roadwork
Some ask me if they should you engage in aerobic/cardiovascular workouts while on a mass muscle-building program? Most trainers will say no. They believe that the extra effort for the aerobic/cardiovascular work depletes the system way too much.
However, the problem is that you need to keep-up the endurance of your lungs and heart. Additionally, you need to be careful and make sure not to be putting on any bodyfat. So, mixing in some aerobic/cardio work with your weight training workouts is a good idea.
Porter Cottrell says, "I've discovered that if your goal is to build solid muscle, you have to keep your metabolism primed. In this respect, I've learned that my body responds best to two forms of aerobic exercise: the stair-stepper and fast walking".
The power-walking workout will not burn muscle tissue as most other cardiovascular workouts will. Power walking is a great exercise for those who want to pack on slabs of massive muscle onto their physique without adding any extra fat.
Also, there is less risk of injury with power walking. If you can squeeze in 2 or 3 sessions of power walking for 2 to 4 miles per session you will notice that the muscle mass you are putting on doesn't come with the unwanted bodyfat.
The pace of walking should be 3-1/2 to 4-1/2 miles per hour. This pace is just right for using fat as fuel instead of the more precious glycogen reserves. Make power walking the core of your aerobic/cardio conditioning during your muscle-building program.
Aerobic/cardiovascular fitness is important to your body and training program. If you neglect completely, the capacity for intensity in your workouts decreases. You will perform your workouts at a lower level, and run out of steam faster. It is important to use some aerobic/cardio work that conditions the body without digging too deep into the body's reserves. Power walking meets this criteria.
Bodybuilding for Beginners - More Cardio Options
Another trio of good exercises that will build the aerobic/cardio condition without wiping out the recovery system are stair-stepping/climbing, bike riding (stationary or regular) and swimming.
Swimming also has the extra effect of really stretching out the musculature of the body. Some lifters swim right after working-out and have noted that they experience less stiffness and soreness from the effect of the weights because of the swim.
The key to using these aerobic/cardiovascular exercises is to get a brief workout in (20 to 40 minutes) about 2 to 3 times a week. Don't push yourself too hard on your aerobic/cardiovascular workouts though - just enough to burn off bodyfat and challenge the lungs a bit.
Go with power walking or stairstepping, swimming or biking to maintain a good level of aerobic/cardiovascular fitness. Or you can use a mixture of all of them.
While on a mass muscle-building program - a couple of workouts per week should be enough. If you find that you are putting on a little more fat than you want, simply add a third aerobic/cardio workout to your weekly routine. But take it easy and keep your focus on the muscle-building program.
Bodybuilding for Beginners - Second Stage
One mistake that some people make, and especially those that are in the "bodybuilding for beginners stage" is not building enough muscle mass before they move on to other "fancy" style specialty workouts. Or they only give their physique just one cycle of mass-building workouts and then move on.
If you do not have sufficient muscle mass, then you shouldn't be focusing on any other training approaches. Michael Francois points out that a lot of bodybuilders start to get into advanced speciality workouts before they have even built a good base of muscle mass.
If you fall into this category and realize that you do not have sufficient muscle mass, you need to go back and re-establish your muscle mass base. Too many people incorrectly assume that you only have one shot at putting on muscle mass. That is not true at all. There is no rule or muscle-building law that says you cannot go back and rebuild your muscle size base.
So, you can put together a "second-stage" size program. Go back to the basics and add the extra muscle mass you need to get to the size you want.
Making your muscles larger is both an art and a science. Use the science of muscle-size expansion for informational purposes, and develop the art to fit it to your unique physique. Keep focus on the muscle size you want (not just overall body size) and stick with the basics - a proper nutritious and size-specific diet, heavy training and plenty of rest and recuperation.
About the Author
Morris Mendez is the author of the revolutionary new training system called Maximum Muscle Mass. It's as much a bodybuilding for beginners guide as it is for the more experienced persons.
He shares the secrets that took him to professional level as a natural drug free bodybuilder.
What he shares with you will turn the muscle building tables in your favor. Learn more about the Maximum Muscle Mass Program.
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