Stepping into the gym as a beginner can be incredibly intimidating. There are dozens of different machines, all kinds of terminology and people doing all kinds of different things. Trying to study bodybuilding is even more intimidating: there seems 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 out, 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 be able to 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 row 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.
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.
This is a simple, step by step formula for anyone to get started with weight training. Even if you’ve never picked up a weight in your life, these steps will be able to get you through the first few weeks of your workout. -end-