Stepping into the gym as a beginner can be incredibly intimidating. There are dozens of different machines, all kinds of terminology, and people doing different things. Trying to study bodybuilding is even more intimidating: there seem to be all sorts of conflicting advice all over the place.
This is a quick, simple, and easy step-by-step guide to getting started with muscle building. Follow these steps, and you’ll be able to craft your first workout in no time. Get started with this guide, then study bodybuilding further once you’re on the path.
==> Schedule 2 or 3 Days a Week to Work Out
Schedule 2 or 3 days to do your workouts. Make sure those days aren’t back to back.
When you’re just starting, your muscles aren’t used to handling load and aren’t used to recovering from a workout. So don’t push yourself too hard.
If you go from zero to working out back-to-back days, you risk injury, and your body also won’t recover fast enough. So schedule just two or three days for the first month or two.
==> Start with a Warm-Up
Begin by warming your body up. If you’re warmed up, you reduce your chances of injury and increase your ability to perform. It’s much harder to go from zero to doing 15 tough reps than it is to do the reps once the blood is flowing.
There are two ways to warm up. You can do a bit of cardio, such as using the treadmill or stationary bike. Alternatively, you can just do a few reps of the exercises you plan on doing, except with very few weights.
==> Do 6 to 15 reps of 2 to 4 Exercises
Pick between two to four exercises that work out either your upper body or your lower body.
Bench presses are great for working out the chest. The rowing machine is great for your back. For your triceps, try kickbacks. Use curls for biceps. Deadlifts are great for your quads.
If you have trouble picking exercises, just ask other people at your gym.
Ideally, you should put enough weights that you can do between 6 and 15 reps, no more.
==> Progressive Improvement
Every week, add one or two reps to your workouts. If you’re doing too many reps (more than 15), add more weight.
The idea is to progressively improve slowly and steadily. Never try to jump ahead, and don’t add weight or reps too quickly. Let your muscles build strength and adjust.
Hi, I’m Buff Bob, the author behind Bigger Muscles. My passion for fitness and health led me to create this platform dedicated to helping you achieve your muscle-building goals. With an emphasis on weight lifting, I provide comprehensive fitness plans, diet recommendations, and expert advice to enhance your overall well-being. Whether you’re a beginner or an experienced lifter, I’m here to guide you on your journey to bigger muscles and improved health. Chase gains, crush goals, and repeat – together, we’ll transform your physique and your life. Welcome to a world of strength and wellness at Bigger Muscles!
