Practical Tips For Starting Bodybuilding
Many novices arrive at their first weight training session with their towel under their arm without really knowing where to put it. A quick overview of all the devices and the question arises: where should I start? Here are some practical tips for starting bodybuilding!
If you have a coach available in your gym, he will be able to give you advice, explain and detail the exercises, as well as those that will be most useful to you. But if you are registered in a self-service gym, like most low-cost gyms, this blog post will guide you on the right path to avoid adopting bad habits, and progressing in the best conditions in the long term. .
Practical Tips For Starting Bodybuilding
–What age to start bodybuilding?
Strengthening muscles is essential for developing motor skills and athleticism. Contrary to what people may hear, the introduction of a muscle strengthening protocol among young people will not slow down their growth. This doesn’t mean that kids should lift heavy weights, but that they should become familiar with different types of resistance like bodyweight (push-ups, planks), free weights, and resistance bands.
Children can start bodybuilding at about the same age they would start any other sport, usually between 6 and 8 years old. Moving and moving in any type of sport requires adequate muscular strength. Strength training in all its forms should be a prerequisite for sports participation.
Most bodybuilding practitioners begin training around the age of 20, sometimes during teen years. They then have a large quantity of energy and a hormonal environment very favorable to muscle growth.
Some people start bodybuilding late, sometimes after the age of 40. Beyond the muscular results they obtain, the repercussions of training with additional loads also apply to their health markers, their joint mobility and their overall well-being.
–What exercises to get started with bodybuilding?
Once you’ve become familiar with bodyweight exercises like dips, pull-ups, push-ups and planks, move on to these 3 strength exercises that work your entire body:
- The squat
- The bench press
- The deadlift
These basic exercises will strengthen your stabilizing muscles and will not only improve your balance but above all give you the confidence and muscle strengthening necessary for solid foundations.
But be careful to master the execution of these movements before adding heavier loads.
–When is the best time to strength train?
The best time to train is the time slot that best fits your schedule! However, research shows that training with weights is more efficient and effective in the late afternoon or early evening.
If you train later in the day you will have more fuel available, and your body temperature will peak, which is closely linked to improved performance. You’ll also have higher anaerobic capacity, lower rate of perceived exertion, and higher testosterone levels, all of which are linked to increased strength.
How to do bodybuilding when you’re starting out?
–Take the time to warm up properly
It is important to warm up well before training. A quick warm-up is necessary to prepare your muscles and joints for training, so that they are more flexible and less susceptible to injury.
Warming up also helps increase blood flow to your muscles, and gradually increases your body temperature in preparation for exercise.
–Master the exercises
Good execution is essential for training success. Beginners should always be aware that it is necessary to keep the spine neutral at all times during each exercise: whether you are standing, sitting or positioned on the ground.
–Take the right amount of rest between sets
It’s important to give your muscles some rest after completing a set. When you’re a beginner in bodybuilding, aim for at least 1 minute of rest between sets. This will give your muscles time to recover for the rest.
–Do not train for more than 45 minutes
Limiting your workouts to 45 minutes can prevent you from overdoing it. Overtraining can be counterproductive because there is a limit beyond which your body will no longer respond to your demands. It can also increase your risk of injury because you are not allowing your muscles to recover properly.
Your 45-minute strength training program will force you to stay focused and enjoy every second of training. In bodybuilding, it’s the time under tension that counts, not the time spent in the gym!
–Increase the loads gradually
As you gain muscle mass, the loads used initially will become too light. It will therefore be necessary to increase the resistance on the exercises and therefore increase the amount of weight that you will lift.
Pro advice: Gradually increase your loads by 5-10%, making sure you perfect each movement before increasing your loads again.
What to do at the gym to build muscle?
Forget all the trendy stuff. Dumbbells and barbells are your essentials. Start your training sessions with multi-joint exercises such as squats, bench presses or deadlifts to use maximum muscle and strength when you have the most energy.
You can then move on to more elaborate exercises on machines that isolate the muscles.
To build muscle, you must first focus on movements that make the most of your efforts.
With what exercises should you start a weight training session?
As mentioned previously, the squat, deadlift, bench press and military press are the best bodybuilding exercises for learning to stabilize loads, gain balance and strengthen your body. Master the basic movements first, make these movements your own, then switch the rest of your training to exercises that more precisely target the muscles you are looking to develop.
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I hope you enjoyed these practical tips for starting bodybuilding and found them useful. Comment down below what you think of bodybuilding. Would you try it? Or share with us your own tips if you are a pro!
Looking foward to reading your comments, sending you love and positive energy!!!
