If you really love bodybuilding, you may eventually want to create a home gym. This will require space, time, and money, so start with a gym membership.
To build this time into your schedule, wake up one hour earlier than you have in the past. Be sure you don’t sacrifice a healthy sleep schedule of at least eight hours per night, however. You can also break up the workout into two to three sessions that you fit in over the course of your day.
Pair two opposing muscle groups together by doing what’s called “supersetting. ” Work out the biceps during one set, then the triceps during your “rest” before the next set of bicep exercises. [3] X Research source Hit muscles groups once every 2-3 days. [4] X Research source Break up your upper-body training days with either rest days or workouts for your lower body. [5] X Research source
These reps should be tough, especially by the end, but you shouldn’t be straining or hurting yourself. Any weight that causes you to lose your form (such as slumping your shoulders) is also too heavy.
Rest for about 45 seconds to 2 minutes between sets. If you’re working with really heavy weights, you can bring the reps down to five per set. You can also increase your set to fifteen reps per set if you’re using lower weights. You can also increase your number of sets to four or even five.
For example, do one set of 10-15 reps with a very low weight. Next, do a set of 8 reps that’s about 50-60% of the weight you’re training at. Next, do 5 reps at 70-75%, then 3 reps at 80-85%. End with 1 rep at 90-95%. [9] X Research source You may also want to do a brief cardio warm up, such as a 10-minute brisk walk or jog on the treadmill. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
It’s also important to breathe when you lift weights. Breathe out when you lift the weight, and breathe in when you put it back down. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Squats are especially good for your quadriceps, hamstrings, glutes, and calf muscles. Start out with just the barbell and no weights. Practice your form before adding any weights, as this exercise can really injure your back if you do it incorrectly.
Squats are especially good for your quadriceps, hamstrings, glutes, and calf muscles. Start out with just the barbell and no weights. Practice your form before adding any weights, as this exercise can really injure your back if you do it incorrectly.
Make sure your abdominal muscles are strong and engaged throughout the lift! This exercise should also be started with just a barbell and no weight.
You can also do bench presses to work these muscles. For bench presses, you’ll need to use a bench and a weight lifting rack at the gym. Be sure not to try this without a spotter!
These also work your biceps, back, and core, but “vertical pulls” hit slightly different muscles than horizontal pulls. Be sure to do both types! You may only be able to do one or two of these when you start out. Work up slowly to sets of 5-7, and then 10-12.
Some workout plans ask you to do a percentage of your “1RM” for several reps. “1RM” refers to “one repetition maximum,” or the maximum amount of weight you can lift for just one rep. This can be a dangerous number to test for, especially for beginners. For safety, go online to find calculators that give you your approximate 1RM based on the weight and reps you’re using in your current workout.
Spend an equal amount of time doing strength and endurance training by doing these workouts on alternating days. This will make your overall bodybuilding training more effective. [22] X Research source
Bikini competitions look for the traditional female shape. Figure emphasizes muscle definition and symmetry, although these events still aim for a “soft” look. Physique judges on muscle size and development. Bodybuilding is all about being heavily muscled. Research your show options to find out about their standards and requirements for posing, costumes, and judging.
Eliminate all junk food and simple carbohydrates from your diet three months before the competition. Make your workout more intense by keeping the weights and reps pretty consistent, but decreasing your rest periods in between sets. Be sure to superset exercises together.
Fatigue. Low motivation for workouts. Extreme soreness after workouts. Increased moodiness and/or depression.
Carbohydrates should make up between 45% and 65% of your total daily calories. So if your average daily calorie intake is 2,000, between 900 and 1,300 should be from carbohydrates. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source This roughly translates into between 225 and 325 grams (7. 9 and 11. 5 oz) of carbohydrates a day. Ad just this number as necessary by listening to your body, energy levels, and body building goals.
Be sure to follow the instructions for dosage. If you take very high doses of whey protein, you could experience nausea, stomach pains or cramps, headaches, and fatigue. Protein supplements aren’t necessary for bodybuilding, and they can’t replace natural sources of protein.
