How to begin in Body Building?

Table of Contents

If you don’t know how to begin body building, follow these guidelines, you’ll be able to build muscle faster than ever before. Bodybuilding is an intense workout routine that requires dedication and hard work. Bodybuilding is a sport that has been around since the early 1900s. It was originally used as a way to build strength and endurance in men. Today, bodybuilders compete in shows and competitions where they showcase their physique in front of judges.

There are many different types of bodybuilding. Some people focus on building muscle mass while others focus on building muscle definition. The type of bodybuilding you choose to participate in depends on your goals.

If you want to get started in bodybuilding, here are some tips to help you get started.

What is bodybuilding?

Bodybuilding is a sport that involves the development and maintenance of muscular strength and endurance through exercise. It also includes dieting and nutrition for optimal performance.

The goal of bodybuilders is to build up their muscles by lifting weights or using other forms of resistance training. They do this so they can look better at competitions like figure shows, bikini contests, etc. Who participates in bodybuilding?

Anyone who wants to improve their physical appearance may consider participating in bodybuilding. This means anyone from children to adults can take part in it. However, most professional athletes have participated in bodybuilding before becoming famous.

Professional bodybuilders include Arnold Schwarzenegger, Lou Ferrigno, Lee Haney, Franco Columbu, Dorian Yates, Jay Cutler, Shawn Ray, Ronnie Coleman, Robby Robinson, Frank Zane, among others. 

Professional bodybuilders compete against each other in various events such as bench press, deadlift, squat, overhead press, pull-up, push-ups, sit-ups, dips, chin-ups, power clean, bent over row, military press, curl-up, leg lifts, triceps extensions, bicep curls, calf raises, back extension, shoulder presses, chest flys, abdominal crunches, hip flexor stretch, hamstring stretches, lunges, squats, step-downs.

Man and woman lifting dumbells - Best Strength Training Workout

Types of bodybuilding:

1) Mass gainers – These exercises target increasing lean muscle mass without adding fat. If you have more muscle than fat, it will be easier to lose weight later.

2) Fat loss – This focuses on losing as much fat as possible from specific areas such as arms, legs, stomach, chest, back, shoulders, hips, thighs, calves, abs, neck, face, jawline, etc.

3) Muscle gain – This targets gaining size and shape with minimal fat. You may not see any visible changes until after several months of consistent workouts.

4) Strength gains – This helps improve overall physical fitness and health. If you’re looking to increase your stamina, flexibility, balance, coordination, agility, speed, power, and endurance, these exercises will help achieve those results.

5) Cardio – This is an aerobic workout that improves cardiovascular function. It increases blood flow throughout the entire body. This makes it easy to burn calories even when resting.

6) Powerlifting – This is done under strict supervision and requires special equipment. It uses heavy loads. It has been used to develop Olympic lifters. 

Why Strength Training?

Reach failure more easily

Strength training builds strong bones, ligaments, tendons, cartilage, joints, and muscles. Stronger muscles make us stronger. The benefits are many, including increased bone density, improved posture, reduced risk of injury, greater energy levels, faster recovery time, and enhanced athletic ability.

Benefits of strength training:

• Increased Bone Density – When we age, our bones become weaker because there aren’t enough minerals. By doing resistance exercise, we build up a lot of calcium that’s stored in our bones. Calcium strengthens them, so they don’t break easily.

• Improved Posture – We all know how bad poor posture looks! But did you know that having good posture also gives you better self-confidence? Good posture allows for proper breathing and reduces stress.

• Reduced Risk Of Injury – A study published by Harvard University found that people who do regular strength training reduce their chances of getting injured by 50%. That’s pretty impressive!

• Faster Recovery Time – After working out, most people feel sore or tired. However, this feeling goes away within 24 hours. In contrast, injuries can take weeks to heal. So, if you’re prone to injury, strength training could prevent future problems.

• Enhanced Athletic Ability – Athletes use strength training to enhance performance during competition. For example, tennis players need powerful upper bodies to hit hard serves. Soccer players need fast reflexes and quick reactions to stop opponents’ shots. And gymnasts must have great core stability to perform difficult moves.

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What Types of Exercises Should I Do To Build Muscles?

Lose Fat & Gain Muscle

There are two types of strength-building exercises: compound movements (multi-joint movement patterns like squats, lunges, pushups, pull-ups, dips, bench presses, deadlifts, rows, curls, leg lifts, shoulder press, overhead pressing, chin-ups, triceps extensions, etc.) and isolation movements. Both types work for multiple muscle groups at once. They both require different amounts of effort and intensity. You should choose one type over another depending on what kind of goals you want to accomplish with your program.

Compound Movements

These multi-joint movements target more than one major group of muscles simultaneously. These include squatting, pushing/pulling, bending, twisting, lifting, jumping, running, climbing stairs, cycling, swimming, rowing, throwing, punching, kicking, and swinging. Compound movements help increase overall muscular size and improve balance, coordination, flexibility, speed, power, endurance, agility, and reaction times.

Isolation Movement

An isolation movement targets only one specific muscle group without any other opposing muscle groups being involved. This is the best way to isolate individual muscle groups such as bicep curl, chest fly, latissimus dorsi, pec deck, deltoid, quadriceps, hamstrings, glutes, calves, abs, oblique’s, back, shoulders, neck, arms, wrists, hands, feet, ankles, toes, hips, knees, thighs, shins, quads, forearms, elbows, fingers, palms, and wrist flexors. Isolation movements allow us to focus our energy on a single area while allowing the rest of the body to remain relaxed and ready to go when we return to it. It helps build lean mass, tone up, burn fat, strengthen weak areas, and develop new ones.

Which Type of Exercise Should I Perform First?

The answer depends upon which goal you wish to achieve first. If you want to gain weight, then start with compound movements. On the contrary, if you want to lose weight, then do some isolation exercises. Also, remember that doing too much exercise will not make you stronger; rather, it will just tire you out faster. Therefore, try to keep your workouts short but intense.

When Should I Work Out?

The ideal time for an effective workout is between 5 am and 9 pm. However, this varies from person to person based on their lifestyle. Some people prefer working out early morning or late evening because they find these hours convenient. Others may feel better after eating breakfast before exercising. The important thing is to get started right away to reap all the benefits of regular training sessions.

Should I Train In A Gym Or Outside My Home?

You don’t necessarily need a gym membership to train effectively. There are many free resources available online where you can learn how to perform various strength-building exercises. For example, there are plenty of videos showing the proper form for each exercise. Another option would be joining a local fitness club. Most gyms offer yoga, Pilates, spinning, kickboxing, Zumba, CrossFit, kettlebells, TRX suspension training, boot camp, HIIT cardio, circuit training, etc. All these options provide great opportunities to work out at home.

What Kind Of Food Can Help Me Build Muscle Mass?

A healthy diet should consist mainly of protein-rich foods, including meat, fish, poultry, eggs, dairy products, beans, nuts, seeds, soybeans, tofu, lentils, peas, whole grains, fruits, vegetables, and legumes. Protein provides essential amino acids needed by the human body to grow and repair tissues. These nutrients also help maintain bone density and prevent osteoporosis. They also promote growth hormone production, increase testosterone levels, improve mood, boost immunity, reduce stress, and enhance athletic performance.

Can You Get Fat From Eating Too Much Protein?

Protein does contain calories. However, most proteins have less than 4% of total daily calorie intake. This means that consuming more than 20 grams per day won’t cause any significant changes in your overall caloric balance. Moreover, high-protein diets tend to lower blood cholesterol levels as well as triglyceride levels.

Is Weight Training Safe During Pregnancy?

Weight lifting during pregnancy poses no risk to either mother or baby. It has been shown that women who lift weights while pregnant experiences fewer complications such as gestational diabetes, hypertension, preeclampsia, premature labor, low birthweight babies, cesarean sections, postpartum depression, and back pain. Women who engage in resistance training throughout pregnancy report feeling happier and having higher self-esteem.

Which Is Better: Cardio And Strength Training Together Or Separately?

Both types of exercise are beneficial when performed separately. However, combining them into one workout session will give you greater results. When performing both aerobic and anaerobic workouts together, it’s best to alternate between them every two weeks. If you’re new to weightlifting, start with light weights first until you build up endurance. Once you’ve reached this point, gradually add heavier weights.

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Are High Intensity Interval Workouts Effective To Burn More Calories?

High-intensity interval training is effective because it increases metabolism and improves cardiovascular health. The key to success lies in choosing the right type of intervals. A study published in Medicine & Science in Sports & Exercise found that participants who did 30 seconds on/30 seconds off sprinting burned about 200 extra calories compared to those doing the continuous running. In addition, they experienced better fat-burning effects.

Does Drinking Water Make Your Muscles Grow Faster?

Yes! According to a recent study conducted by researchers from University College London, drinking water can make muscles grow faster. Researchers divided 40 men into four groups; each group was given different amounts of water for three months. Afterward, all subjects were put through strength tests. Those who drank 2 liters of water gained significantly stronger biceps muscle mass than their counterparts who didn’t drink anything.

Do I Need To Eat Before Working Out?

Yes, but not necessarily before working out. Some people feel hungry after exercising, so they eat something immediately afterward. Others don’t want to interrupt their workout routine by eating too soon. Instead, try waiting for at least half-hour after finishing your last meal.

Some people feel hungry after exercising, which makes them eat even though they don’t really need food. Others find themselves full after working out, so they skip eating altogether. Either way, if you want to lose weight, then try to avoid skipping meals. Instead, plan and prepare healthy snacks like fruit, nuts, yogurt, etc., just in case you get hungry.

What Are The Best Exercises For Men Over 50 Years Old?

The following exercises should be included in anyone over 50 years old’ fitness program:

1) Squats – This helps legs, thighs, buttocks, calves, hamstrings, glutes, quadriceps, adductors, hip flexor, core abdominal muscles, lower back, shoulders, upper arms, chest, neck, and triceps. They also improve balance and posture.

2) Lunges – This helps develop leg muscles, especially quads, gluteus maximus, hamstring, calf, inner thigh, outer thigh, knee cap, shin bone, foot, ankle, heel, toes, and Achilles tendon.

3) Deadlifts – These work the entire body, including hips, knees, ankles, feet, spine, abs, oblique’s, shoulder girdle, deltoids, trapezius, rhomboids, pectorals, latissimus dorsi, erector spinae, serratus anterior, clavicle, sternocostal joints, cervical vertebrae, thoracic vertebrae, lumbar vertebrae, sacrum, coccyx, and pelvic floor. It is one of the best total-body workouts available.

4) Pull-ups are excellent exercises for building arm, forearm, wrist, hand, elbow, shoulder, and chest muscles. You will see results quickly with this simple yet effective exercise.

5) Pushups – These build up chest, shoulders, triceps, forearms, wrists, hands, elbows, and abs.

6) Rowing Machine – This works with every major muscle group in the body, such as heart, lungs, abdomen, back, shoulders, arms, legs, and buttock.

7) Calf Raising Exercise – This strengthens the calf muscles and improves circulation.

8) Jumping Jacks – This builds up the whole body while improving coordination and agility.

9) Plank – This develops the abdominals, back, shoulders, and grip strength.

10) Burpees – This is another great exercise for developing overall health and stamina.

Make Your Workout Your Habit

You should always make sure that you are doing something every day. Even though some people think that working out once per week is enough, it isn’t. We need to work out daily because our bodies don’t know what’s coming next. We never stop growing, no matter how old we become. So, if you want to keep yourself fit and healthy, you must start exercising regularly.

If you’re going to do a particular exercise for 10 minutes or 20 minutes, try to stick to this routine consistently. For example, if you plan to go jogging every day at 5 pm, follow through with it. Don’t skip days or weeks. Make sure that you get up early so that you won’t miss your scheduled time. Also, make sure that you eat well during the rest of the day. Try to avoid eating junk food like fast foods and snacks.

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Be Consistent In Your Workout

When you first started training, you might have been able to lift weights without any problem. But now, after months of consistent training, you may find that you can barely move anymore. If this happens, there could be two reasons: either you’ve gotten too weak from not lifting properly or haven’t trained hard enough. To prevent getting weaker over time, you’ll need to train harder than before.

The key here is consistency.

Build the basic principles into your workout program. When you practice these exercises regularly, they will eventually become second nature to you.

For instance, when you learned how to play guitar, you had to learn all the chords by ear. Once you learned them, however, you didn’t really use those skills again until much later. Now, whenever you hear a song, you automatically recognize which chord goes where.

The same thing applies to weightlifting. You shouldn’t expect to see results right away. It takes several months of consistent workouts to develop good habits. However, if you continue practicing, you’ll soon notice improvements in your performance.

Don’t Overdo Things

It doesn’t take long before you realize that you aren’t feeling powerful. At times, you feel tired even after only one set of an exercise. Or maybe you feel sore afterward. That means that you probably did more reps than necessary.



Fundamental Exercises

Master at least one exercise from each group:

  1. Squats: Front and back squats, box squats, and cup squats.
  2. Hip hinge: Trap-bar deadlift, traditional deadlift, sumo deadlift, and Romanian deadlift.
  3. Single-leg exercise: Reverse lunges, forward lunges, side lunges, Bulgarian split crouches, single-leg RDL, single-leg hip thrust, and step-ups.
  4. Pushing exercises: Bench press variants, pinhead press variants, military press, push press, landmine press, and push-ups.
  5. Pulling exercises: Seated row variations, chest-supported rows, weights rows, single-arm pinhead rows, single-arm standing cable rows, chin-ups, and pull-ups.
  6. Carries: Bilateral – Farmer’s carry, Unilateral – bag brings, cross-body and waiter carries.
  7. Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, above lifts, split-stance exercises, plank variants, and roll-outs.



Introducing the body’s most powerful muscle. The muscle that you never heard of, the hip flexors. Unlock them and breathe new life, energy, and strength into your body.

Define Your Goals

If you comply with a full-body program developed around these 7 groups, you’ll be astonished at exactly how well your body reacts:

Add muscle mass: Use heavyweight and offer the training stimulation the body will need to grow. 

Weight loss: These are the movements that will permit you to melt the most calories and proceed to function harder in the health club.

Build Power: These workouts are the perfect tools.

man posing while lifting dumbells - Best Strength Training Workout


Do the following workouts To Look 10 Years Younger

These workouts expose what you must avoid if you want to regenerate your body, restore your health, delay the aging process, and achieve your ideal body.

Do 3 Workouts per Week – For 8 Weeks

This program applies 3 days per week. Each week you have to complete all 3 workouts (1,2,3).

Alternate between workouts 1, 2, and 3 for 8 weeks and don’t deviate from the plan. In case you feel likely to include a 4th training day, do it, yet keep the same order: 1-2-3-1/2-3-1-2/3-1-2-3/1-2-3-1.

Be consistent for the following two months.

Workout 1

1. Back Squat: 3 sets, 5 reps

2. Dumbbell Press: 3 sets, 8 reps

Super-set with One-Arm Dumbbell Row

3. One-Arm Dumbbell Row: 3 sets, 10 reps (per arm)

4. Dumbbell Front & Rear Lunge: 3 sets, 10 reps (per leg) Superset with Pallof Press

5. Pallof Press: 3 sets, 10 reps (per side)

6. Suitcase Dumbbell Carry: 3 sets, 30-40 yards (per arm)


Workout 2

1. Barbell Bench Press: 3 sets, 5 reps (3 to 4 sets max

2. Pull-Ups: 3 sets, 5 reps 

3. Romanian Deadlift: 3 sets, 8 reps

4. One-Arm Kettlebell Push Press: 3 sets, 8 reps (per arm)

5. Cable rows – seated: 3 sets, 10 rep

6. Ab Roll-out: 3 sets, 10 reps

7. Farmer’s Walk: 3 sets, 20 reps


Workout 3

1. Deadlift: 3 sets, 5 reps 

2. Landmine 180’s: 3 sets, 8 reps (each arm)

3. Goblet Squat: 3 sets, 10 reps

4. Inverted Row: 3 sets, 8 reps

5. Wood Chop – Standing Cable: 3 sets, 10 reps (per side)

6. Waiter’s Carry: 3 sets, 20 meters (per arm)