If you’re dreaming about having a body that you can be proud of, dreaming about it alone will not make it happen. The answer to making your dream come true is bodybuilding.
If you approach bodybuilding with the right attitude and information, you’ll find it to be the best muscle building approach, and it will also help you to reduce stress and live a healthier lifestyle.
All it takes is your commitment to creating and maintaining a lean fit body. If you’re just starting out, let’s face it, you’re a beginner. Don’t focus upon being Mr. Universe right now.
Focus instead upon how to develop and routine and a lifestyle that can put you on the road to a healthier more fit body.
You can begin by studying some of the body building tips for beginners listed below.
One of the first and most important decisions that you will have to make as a beginner is selecting the right beginner bodybuilding program and gym for you. As a minimum it should be clean and well equipped, and have a comfortable inviting atmosphere. Location can also be important. You are more likely to routinely participate in a good program, if it is close to your home.
Set realistic goals. Beginners are full of enthusiasm and empty of knowledge. Before you can build up your muscles, you must strengthen them. Time is not the consideration. Of course you’re excited and want to achieve a perfect physic in record time, but it’s not how fast you can build your body that is important. It’s how well you build it.
A good attitude is essential to success for body building for beginners. Optimism and enthusiasm are most helpful components of a bodybuilding plan. If you expect to do well, you’ll commit yourself to do well, and you’ll succeed. When you think positively, your body develops positively.
It’s a good idea to find a partner that you can train with. You’ll find that partners encourage one another to fulfill their goals. When one is down, the other is up. Beginner’s bodybuilding with a partner can enter into friendly competition with one another, and cooperate when necessary. A good partner is also a good spotter when you’re lifting the heavy stuff.
Research the different exercise that are available for any beginner bodybuilding program, and there are hundreds if not thousands. It’s important to find out which ones are the best for your needs. If you understand the exercise, how to do it properly, and its intended benefit, you’ll make better decisions as to what exercises to include in your workout routine. You’ll also find enough variations to enable you to change your routine occasionally to avoid boredom of both body and mind.
Always warm up before taking on a vigorous exercise routine. Flex your body to limber it up. You don’t want to cramp up when doing exercises. It can be painful and you can injure yourself. Don’t forget to rest and recuperate. You’re body may work somewhat like a machine, but it is not a machine. It gets tired. Stressing muscles requires exercise. Building muscles requires rest.
While sweating through your workout routines is the basic effort to bodybuilding, don’t overlook the importance of good diet and nutrition to beginner body building. Forget about the traditional three meals each day. Try instead to focus upon eating six or seven smaller meals each day to level out your food consumption. Eat lots of protein and complex carbs. Low-fat and no-fat products are the best.
Make sure that your exercise regimen addresses the needs of all muscle groups in the body. You must include the legs by performing lunges, leg extensions, squats, leg curls, and leg presses; shoulders by performing military presses, dumbbell raises, and side laterals; chest by performing bench presses, flyes, and dips; back by performing pull-ups, row, dead lifts, and lat pull-downs; arms by performing ex-bar curls, barbell curls, and dumbbell curls, abs by performing hanging leg raises and incline crunches; and cardio exercises for the heart.
Lastly, one of the most important body building tips for beginners is don’t forget to breathe. Laugh if you will, but many people tend to hold their breath when working out. Don’t do that. Your muscles need oxygen at all times. Keep breathing throughout the workout.
Need more ideas? Here are some successful Body Building Techniques
The most successful body building techniques incorporate proven weight routines. A weight routine is a set of exercises, done in repetition, that develops specific parts of the body. For example, to build chest muscles, a body builder may use a weight routine that incorporates flat bench press (3 repetitions), bench dumbbell (2 repetitions) and inclined bench press (3 repetitions). The other important function a weight routine serves is to split a training program so different muscle groups are used.
Dumbbells are a common piece of equipment used to build bigger biceps. The most popular technique to get the desired result is to hold the dumbbell closer to the inside of the plates. Routines for building biceps include dumbbell curls either inclined or standing, or both.
Building Chest Muscle
Good chest muscle building exercises are routines that incorporate bench presses and flyes. An even more effective way to build chest muscle is to split the chest into 3 zones – upper, middle and lower. By working each separately, using exercises that specifically target that area, you can build up some impressive chest muscle fairly quickly.
For instance, do your upper chest exercises on a 30-45% incline bench. Incline barbell and incline dumbbell flyes are excellent for working upper chest muscles. On the other hand, the lower chest muscles are best exercised using a 30-45% decline bench. You would use decline barbell and decline dumbbell flyes to build these muscles. A flat bench works best for the middle chest muscles. So you’d do flat barbell and flat dumbbell flyes on a flat bench.
Moving Onto Shoulder Training
The shoulders are made up of 3 main muscles – the lateral, anterior and posterior deltoids. Effective shoulder training to get big shoulders requires working all 3. The anterior deltoid usually gets some work in chest workouts. To build up the lateral and posterior deltoids requires additional exercises targeting these two muscles. Generally the best way to do this is with heavy barbell and dumbbell pressing in short reps as opposed to a lot of rep work with lighter weights. You should also focus on shoulder exercises that work effectively with progressive overload, a technique used to progressively add more weight to what is being lifted.
Matching Up The Back With Back Exercises
The back is one area many body builders overlook. But if you want your back to match up with those impressive chest, shoulder and bicep muscles, you will need to include back exercises in your bodybuilding routine.
Good workouts for the Lower Trapezius or lower back muscles include stiff-legged good mornings and hyper-extensions. For the middle back muscles or Rhomboids, you can do a seated cable row and bent-over barbell rows. Your Latissimus Dorsi will benefit from wide-grip lat pull-downs and pull-ups. And last but not least, try upright rows and barbell shrugs for your Trapezius.
But before starting any body-building workout, be sure to warm up properly. This will reduce the risk of damaging muscles and tendons. Stretch the muscles you’re going to be working. Also avoid lifting more weight than your body can capably handle to avoid serious injury.