Weightlifting Bodybuilding – Baby Steps

If you are just getting started in bodybuilding, you may be tempted to start with heavy weights in your training sessions. You may have heard that using heavy weights will lead to quicker results – ripped muscles in less time.

This is correct to a degree – i.e. working out with heavier weights will produce bigger muscles in a shorter period – however, the downside is – you may end up in hospital due to muscle injuries and tears.

Random studies has shown that majority of those who experienced weight training related injuries started off with heavy weights instead of slowly increasing and adjusting the weights as they progress. As a result, many unfortunate beginning bodybuilders have found themselves taking unplanned vacations from their workout sessions due to severe muscle injuries.

The fact is, muscle mass increase is maximized with CONSTANT weight training over an extended period. As you progress in your training, you can slowly increase the weights as your body and muscles adjust to the your bodybuilding workout regime.
There is a saying that goes – “Too much, too soon”. It is the same with bodybuilding. Start slow, start small, and most importantly, you must be consistent. In time, you too will have those huge biceps and muscle mass.

Bodybuilding Routines – Rest

If you’ve just started in bodybuilding, you may be very gung-ho about your bodybuilding routines and hit the gym everyday after work to work on those muscles. However, it is advisable to pace yourself and schedule breaks into your routine so that you do not over-stress your muscles which may result in injuries.

Many people assume that a bodybuilding routine that focuses on many hours of training will result in quicker muscle growth. While there is an element of truth in this, one must also be aware of the limits. If you want your bodybuilding training to achieve its maximum potential and to have long term effect, you need to schedule regular rests into your training routine. This will allow your body to “heal” after a rigorous workout. It is also during this rest period that your muscle mass is built up.

These are not just my own thoughts, but also the firm belief of many famous bodybuilding trainers.

One of the acclaimed bodybuilders – Sean Nalewanyj says, “Highly intensive training places very large amounts of stress on your body and if you fail to give the muscles adequate time to recover and heal in between workouts you will end up doing yourself more harm than good.”

Proper rest is as vital as the actual workouts and diets, and you should not neglect it. I would recommend taking a week break after an 8 weight training regime. This will allow your body to heal itself.

Finally, taking regular breaks in your training routine will also help you relax and enjoy the bodybuilding regime instead of viewing it as a chore.

A relaxed mind and a healthy muscular body is what you should aim for.

Start Bodybuilding – 4 Tips

Here’s a quick 4 tips to help you get started with bodybuilding right away.

Tip #1:
Start with the end in mind. Do you plan to be professional body builder and enter competitions? Or are you into bodybuilding for health purposes and to look like a “hunk”? Once you know your goal, it’s time to do proper research and planning.

You need to know how your muscles work and how to best increase your muscle mass so that you can develop the most effective training routine. If you can find a professional trainer, then all the better.

*note: if you get the workout routine wrong, you could be actually losing weight instead of gaining muscle mass.

Tip #2.
Eat well and eat right. As a bodybuilder, you need to increase the amount of food intake – especially protein which is vital for building muscle mass. In addition to protein, you’ll also need complex carbohydrates, fruits and vegetables for a complete and balance diet. Avoid junk food such as burgers and fries.

Tip #3.
Focus on all your muscles. It’s a common mistake for beginners to focus all their routine on increasing their biceps and getting their six pack abs. Develop a balanced workout routine that involves all your muscles.

*note: Start with the smaller (lighter) weights first and slowly increase the weights over time. This will prevent muscle tears and injuries.

Tip #4.
Take a break. You cannot rush your results by working extra hard or staying at the gym for extra long hours. If you over-stress your muscles, it will only results in muscle injuries and tear. You need to give your muscles time to rest and repair itself after each workout session. If you don’t, it won’t grow the way you envisioned it. Remember, your muscles grow during the rest periods, not during your workout sessions.

For best results, you need to proper training and proper workout routine. Find a professional trainer if you plan to enter competition. Otherwise, there are many good courses available online that can put you on the right track to achieve those muscle mass.

Final notes – develop a schedule that covers your training, your eating, and proper rest!

PS: Don’t get discourage if you don’t see results right away. Bodybuilding takes time, effort and discipline. If you persevere, you will surely be rewarded with finely toned muscles!

Origins of BodyBuilding – History

Nobody knew for sure where or how bodybuilding first started, although there are many evidences that point its origins to the 19^th century European strongman acts in circuses and theaters. The first noteworthy international Bodybuilding competition is the Mr. Universe contest in 1947, just two years after the world war II. (Body building for women started much later, in the 1970s)

So, what is BodyBuilding? It’s basically the process of developing a great physique (well defined muscle tone and huge mass for aesthetics) through specific exercises, weight training and following a specialized diet program. Bodybuilding is often done for competitive purposes although there are more men nowadays who take up bodybuilding to shed the 98-pound weakling physique and for general health purposes.

I was once a “98 pound nerd”, and I couldn’t get a date even if I had resorted to bribes. Sure, all the girls told me that I’m a nice guy, but they would come up with all sorts of excuses the moment I asked them out. That’s when I decided to build some mass and have that “hunk” look.

It paid off handsomely. It was a slow process, but over the months, I managed to gain muscles and girls started to notice me.

That was some 20 years ago. Now, I’m happily married with 2 super active kids. I still work-out every week, although not as much as before, and I can tell you – I still get glances from girls due to my “hunk” physique.