Nutrition. I suggest getting eight hours of sleep a night. Nutrition is the first thing many new bodybuilders overlook. I picked these exercises because they are basic exercises that most people know how to perform. The most crucial part of bodybuilding is nutrition. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).Beginner's Bodybuilding DietIf like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. After a workout, your body is hungry! However, if you are like me and like to workout in total solitude, this may be the best option for you. This is where whey comes into play. Choose 2 exercises for each muscle and perform 5 sets/exercise. Rest 1 min between sets.Note: For a sample bodybuilding training routine that is fully periodized, please take a look at my Periodized Bodybuilding Workout. Move up to 3 sets after 4 weeks. If on the other hand, you are looking to just gain muscle weight, and are not interested in fat loss, then you need to be following my Sample Weight Gain Diet.For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets. That just does not happen. You will not regret it. Therefore, you should take a multivitamin. A good beginning routine that uses minimum equipment (namely a pair of dumbbells and a bench) is the following:NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At the risk of sounding like I am preaching, trust me when I tell you that in my 17 years of bodybuilding experience I've yet to find a bodybuilding supplement that yields 30 pounds of solid muscle in a month. Slowly but surely, the body fat melts away. They fall under the assumption that they can receive impressive gains by taking the newest supplements. Learn more about Hugo Rivera. Working the Back: Back exercises would include a pulldown movement and then a seated pull-in movement. should be done before you give it a shot. If Monday, Wednesday, and Friday for example are not good days for you to workout, you can adjust the schedule. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. 7 The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Once you are able to perform the higher rep requirement, up the weight. Try to get a gallon a day. What you may not realize is that cardiovascular training is equally as important. Supplements are used to give your nutrition a boost. Building muscle mass and seeing your body’s fat ratio fall is healthy. Being deficient in any one of these vital necessities could stumble your performance in the gym and your muscle growth. Only at the advanced bodybuilding stage should you consider using some advanced supplementation like creatine and glutamine. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Legs are often the hardest and most grueling to work. Also, a leg extension/leg curl attachment will be required for those working out at home.Day 1-Chest, Back, and Arms 75 Degree Incline PressFlat Dumbbell PressIncline FlyesOne Arm RowsTwo Arm RowsPulloversDumbbell CurlIncline CurlsOverhead Triceps ExtensionsLying Triceps ExtensionsDay 2-Shoulders, Legs, and Abs Military PressBarbell Upright RowsBent Over Lateral Raises On Incline BenchSquatsLunges (press with toes)Leg ExtensionsStiff Legged Dead-liftsLeg CurlsCalf RaisesSit Ups (Go up to a 30 degree angle only)Leg RaisesSwiss Ball CrunchKnee InsThis routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off.Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Notice for each exercise there is a certain rep range. It is important to remember not to sacrifice your form just to up the weight and not to use a weight that you cannot handle. In this manner, you do not have to spend alot of time driving prior to your workout. FIRST STEPS: EASY DOES IT. Hormones of interest are: Testosterone, Free testosterone, IGF-1, Estradiol, DHEA/DHEA-s, and a Full thyroid panel to ensure that your metabolism is operating efficiently. The advantages are obvious: no fees, no crowds, you can superset alot (move from one exercise to the next with no rest), and workout anytime. Without a proper diet, you simply will not make good gains. If you need to eat more, meaning you are not gaining weight, increase you protein and carbs. Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Nutrition is the first thing many new bodybuilders overlook. It's a good thing for a bodybuilder to incur limi… If this option is chosen, then select a club that is closest to your home. Your bodybuilding beginner’s gym program should ideally be compiled by a qualified personal bodybuilding trainer. Familiarize yourself with important muscle groups and basic anatomy. As a beginner, you can train more frequently than intermediates and advanced trainers. © 2020 Bodybuilding.com. These supplements work best on a body that has gone through the proper beginner and intermediate stages and that is also being trained to the maximum, is fed properly, and rested well. Quickly read through our step-by-step directions to ensure you're doing each Disadvantages are that you have no one to spot you so you need to be very careful with what you are doing.Absolute beginners can get by with very little home gym equipment and make awesome bodybuilding gains. Hugo Rivera is a nationally ranked competitive bodybuilder. Sign In. BodyFit is your solution to all things fitness. Already have a Bodybuilding account with BodyFit? In talking to thousands of trainees, it seems like the majority is better served by attending a health club as most people do not have the motivation to workout at home. If you decide to do it on the days you lift, make sure it is at least eight hours before or after your lifting. This prevents catabolism, the breakdown of muscle, from occurring. Here are the supplement I suggest you start with. Some options on what can be done in terms of a more advanced routine are presented below: Day 1 -Shoulders, Biceps, TricepsDay 2 -Thighs, Hamstrings, and CalvesDay 3 -Chest, Back, AbsYou may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.If the word \"damage\" makes you flinch, don't worry. This makes it a perfect protein to take after your workout. I order for your body to function properly, a wide variety of vitamins, minerals, and other nutrients are needed. It is always a good idea for a beginner to get a physical before you embark on a bodybuilding program. For example, bench press has a rep range of 8-to-10 reps. Join today and unleash the power of BodyFit! Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that.3 Days A Week Full Body Routine: (Perform on 3 non-consecutive days such as Mon/Wed/Fri)75 Degree Incline DB Bench PressDB Bench PressOne Arm RowsDB PulloversBent Over Lateral RaisesDB Upright RowsDumbbell CurlsOverhead Triceps ExtensionsLeg ExtensionsDB SquatsDB Lunges (Press with heels)Lying Leg CurlsCalf RaisesNOTE: DB = DumbbellHow to Progress:Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. They fall under the assumption that they can receive impressive gains by taking the newest supplements. Find a good gym. Even though the modern gyms are full of fancy and shiny machines, they will … Supplement companies also do a good job of hyping up their products. I saw Rocky working out and striving to overcome obstacles... + There are a couple of options that a beginning bodybuilder has:1) Go to a health club. 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