Once you are able to perform the higher rep requirement, up the weight. If you need to eat more, meaning you are not gaining weight, increase you protein and carbs. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. 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. 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. It doesn’t matter whether you consider yourself weak, scrawny or looking nothing like a bodybuilder, it doesn’t mean that you can’t enjoy taking up bodybuilding for fun and health reasons. Try to get a gallon a day. Whey protein has a very fast absorption rate of around ten minutes. Move up to 3 sets after 4 weeks. Working the Arms: I like supersets such as cable curls supersetted with triceps pushdowns, 3 sets of 10 each. The pain I am talking about is a pain in your joints or muscle. 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. You will not regret it. Take a look at this beginner’s guide to bodybuilding. Familiarize yourself with important muscle groups and basic anatomy. Join today and unleash the power of BodyFit! Notice for each exercise there is a certain rep range. Nutrition. more exercises. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. Without a proper diet, you simply will not make good gains. 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. © 2020 Bodybuilding.com. If this option is chosen, then select a club that is closest to your home. more exercises, + If you decide to do it on the days you lift, make sure it is at least eight hours before or after your lifting. and then move onto isolation exercises (which only require the use of one joint like bicep curls, leg extensions, etc. This would work well only if you do not plan to ever go on weekends and if you do not plan to workout with your significant other. That movie really motivated me. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, These exercises will provide and solid foundation. All rights reserved. It is a great protein, backed with a great price. Also, ensure that you are using the right basic bodybuilding supplements as well. 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. 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. In this manner, you do not have to spend alot of time driving prior to your workout. If this option is chosen, then select a club that is closest to your home. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. After you read this article that is. What you may not realize is that cardiovascular training is equally as important. Learn more about Hugo Rivera. You don't know where to start you say? This means you should choose a weight that you can handle for at least 8 reps, but no more than 10. It also provided the needed branch-chain amino acids. THE FINAL LEG: SHOW TIME. 5 That is the minimum I suggest in taking. They fall under the assumption that they can receive impressive gains by taking the newest supplements. When you are just starting out, visiting local competitions will be helpful for a few reasons: you will be able to get a feel for competitions and what will be expected of you, you will be exposed to your potential competitors, and you will be able to speak with like-minded men and women who also enjoy the sport. 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. Supplement companies also do a good job of hyping up their products. 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 is a basic program designed to build a solid foundation. Attend local competitions. I started lifting after I watched Rocky 4. Only at the advanced bodybuilding stage should you consider using some advanced supplementation like creatine and glutamine. When it all boils down though, your diet should be the first thing you examine. Weight training is a given in bodybuilding for women beginners. Of course drink plenty of water. 3 Therefore, you should take a multivitamin. I picked these exercises because they are basic exercises that most people know how to perform. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets. After 12-16 weeks on an Intermediate Bodybuilding Program, it is time to graduate into more Advanced Routines. Already have a Bodybuilding.com account with BodyFit? I order for your body to function properly, a wide variety of vitamins, minerals, and other nutrients are needed. ", Ask Your Doctor To Check Your Hormonal Levels, Once You Get Your Doctor's Clearance You Need To Select A Gym, Start Out With A Beginner's Bodybuilding Workout Routine And Diet, Graduate To An Intermediate Bodybuilding Routine, Consider Using Advanced Bodybuilding Supplements, Bodybuilding Training Principles For Creating Quadriceps Routines, 10 Sets of 10 Reps Bodybuilding Training Method, Bodybuilding Training - Bodybuilding Pre-Contest Training Routine, Get Great Bodybuilding Results from Short 25-30 Minute Bodybuilding Workouts, Short and Intense Bodybuilding Workouts for the Legs, 30-Minute Bodybuilding Specialization Workout Routine for Chest, How to Use Lower Volume Training to Increase Lean Muscle Mass, How to Fix Uneven Muscle Growth in Bodybuilding, Clean Bulking Up Rules for the Natural Bodybuilder, Transforming the Female Stubborn Areas in the Lower Body, Types of Muscle Soreness Caused by Bodybuilding Training, Bodybuilding Training: 10 Training Secrets for Building Massive Muscles. A second choice would be to select a club closest to your workplace. How to become a bodybuilder for beginners: A complete guide . 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Nutrition is the first thing many new bodybuilders overlook. Because of its fast absorption rate, whey allows your muscles to "soak" it up quickly. Getting to know how to become a bodybuilder can be confusing for beginners, with all the conflicting advice out there. View our enormous library of workout photos and see exactly how each exercise At 3 sets it lasts 60 minutes.Intermediate Bodybuilding DietBy now your diet should be similar to this Sample Bodybuilding Diet. 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. However, if you are like me and like to workout in total solitude, this may be the best option for you. There are a couple of options that a beginning bodybuilder has:1) Go to a health club. After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. Without a proper diet, you simply will not make good gains. Although you might be longing to be in great physical shape, be aware it is generally not an easy goal to achieve. That just does not happen. If you still experience pain, do not perform that exercise. Everyone is different. 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.