There has been an increasing number of enthusiasts and apprentices all around the world. Body building is popular with men as young as 15 up to those who are more than 50 years of age. More women are also becoming bodybuilders. Learning body building is quite easy. Doing it is the harder part.
There is no definite age to start body building, especially if you just intend to make a hobby out of it. Beginners can start by following the steps provided here so that they can be well on their way to become bodybuilder certified.
Before starting each bodybuilding session, always remember to focus on one part of your body at a time. Since you are just feeling your way with bodybuilding, it is important that you start slow and concentrate on a single body part per week. Don’t be too eager and over-train yourself. You might lose muscles instead of gaining it. Train your body part in the order of largest down to the smallest.
1. Crunches, 3 sets, 10-20 repetitions. This will work your upper abdominals section.
Lie flatly on an exercise mat with knees bent and feet together. Cup your hand behind your ears and without moving from the hips down, curl up toward your knees. Make sure you use your shoulder blades to lift, and not your back. Do it for 10 to 20 times, depending on how much you can do.
2. Incline press, 3 sets, 12-15 repetitions. This workout is for your upper chest, as well as the shoulders and the triceps.
To do it, lie on an incline press. Make sure your back is flat against the bench. Hold the barbell and lift it off the rack. This is the starting position. Lower the barbell until it touches your chest. Raise the barbell again to starting position.
3. Barbell Squat, 3 sets, 12- 15 repetitions. The primary muscles worked by this exercise are the quadriceps. The hamstrings and the buttocks are benefited as well.
Grasp a barbell palms down. Stand before a rack as high as your chest. Lift the barbell below your neck and across your shoulders. Straight your back and point your toes forward. Knees should be bent slightly. Squat down until your thighs are parallel to the ground. Then stand up again to the starting position.
4. Lying leg curl, 3 sets, 10-12 repetitions. With this exercise, your hamstrings are being worked out.
Lie facing down on a leg curl device. Knees should be below the bench. Your heels should also be placed behind the roller pads. With toes pointing down, extend your legs at the knees. Keep your hips flat on the bench. Bring up your heels toward the buttocks. Slowly go back to starting position.
5. Standing calf raise, 1 set, 12-15 repetitions. Your calves will be worked out with this routine.
With a dumbbell on the left hand hanging down on your side, stretch down to let your heel extend off. Keep your back straight. Put your face up and lock your legs. Get on your toes, rising up as high as you can get and hold for a second. Flex your calf muscle while doing it.
Do these routines from Monday to Friday. Assign Saturdays and Sundays as your work-out day offs. It is also possible to take Wednesdays off your workout schedule. That should still be fine. You can also add in a variety of different exercises so as not to make each day the same as the day preceding it. Variation is also important.
It is also important to do some type of cardiovascular workouts for about 10 to 15 minutes before proceeding to a more rigid set. You can run in place, use the treadmill, or jump on the rope to put your body in good condition before a scheduled workout.
Dieting is also important. Take in protein-rich food and cut on cholesterol and calories. Protein-rich foods are dairy products, meat, fish, tofu, and dried beans like peanuts. The general nutrition guidelines should also be followed.
Bodybuilding requires having a positive mindset to succeed. Beginners should have the right amount of commitment before going ahead with it. There is a lot of work to do. There are a lot of steps to undergo. It will be a long process but the results will all be worth it. Start today. Go on and build that body.
Steve Hudson
http://www.articlesbase.com/non-fiction-articles/a-beginners-guide-to-body-building-93728.html
beginners guide to building body mass and muscle?
I am tired of being skinny and looking for a guide or suggestions to what would be a good start. I am 19, 5 foot 10 and 125 pounds. I am looking for suggestions on what would be the best foods i should be looking to eat, how often and the time and workouts i should be doing.
im going to suggest to you what i suggest to everyone: scoobysworkshop.com he doesn’t try to sell anything and asks for no money. he has workouts for anyone and has nutrition guides. he has 24 years experience bodybuilding and is all natural.
References :
try joing boxing…seriously I had an average body but then I started doing boxing for about 3 months and now i’m built…
References :
Best food.
The basic norm for Muscle Building foods is "Eat, Eat and then eat some more". Lets discover what to eat Now.
When eating to build muscle mass don’t get too fancy. The list below contains the best Muscle building foods proven to add pounds of muscle to your body.The Best Muscle Building Foods
Any food that has high quantity of carbs and protein qualifies itself as best muscle building food. The best way to ensure that you get adequate muscle building nutrition is to combine 2 high quality sources of carbs and protein.
Work out plan –
The key to starting an exercise routine is to make the changes slowly. You can’t go from being sedentary to active overnight and hope to succeed. Start out by exercising 1-2 times per week and eventually moving up to 3-5 times per week. Only increase the amount of exercise you do per week when you feel ready.
Exercise routines also have to be well rounded to be successful. You need elements of flexibility, cardiovascular and strength training. You don’t need to go to the gym to get a good workout, but having access to that type of equipment is a definite plus. Flexibility isn’t very intensive and can be done on most if not all days of the week. It won’t directly help you with your goals but it will lead to better performance – it will make exercising a lot easier.
Cardio should be done 3-5 times per week while strength training should be done 2-3 times per week. The more weight you want to lose, the more you need to exercise. If this seems confusing, you can get a free personalized diet plan and workout routine at
Go on http://realmusclemen.info it gives you an e-book and free protein shake with it ,perfect for beginners
References :
Personal trainer