Published on: May 14, 2023
by Dave Mora
The perfect start in bodybuilding
Phil Heath
Starting a bodybuilding journey can be a daunting task, especially if you're new to the gym environment. It's important to understand that training in the gym involves a complex set of important aspects like recovery, number of repetitions, technique, and more. However, maximum growth occurs at the beginning of training, when the loads are new to your body and it adapts itself to the stress of strength. After a few years of hard training, muscle growth slows down. In this article, we will discuss some tips for beginners to start their bodybuilding journey on the right foot.
Beginner vs Experienced
There are several differences between a beginner and an experienced bodybuilder. For starters, a beginner's muscles are not prepared for the stress of strength, and the stress of training is very high for them. They also lack the mind-muscle connection, which is an important element in training as it allows you to control muscle contraction. Beginners may not perform exercises correctly, which affects their ability to adapt to strength training. Experienced bodybuilders, on the other hand, have trained their bodies to be ready for the stress of strength, have a good mind-muscle connection, and perform exercises with correct technique.
At the beginning of your bodybuilding journey, you need to improve these qualities, and it will take about two months. These key points include improving muscle adaptation to stress, developing the mind-muscle connection, correcting exercise technique, and preparing other body systems that are the foundation of muscle building. Dorian Yates, a famous bodybuilder, did not train for several years and studied bodybuilding literature before making incredible progress.
Tips for Successful Bodybuilding Start
To start your bodybuilding journey on the right foot, here are some tips:
Work with light weights: For the first few months, work with weights that are 50% of what you could work with. For example, instead of bench pressing 3-4 sets of 8-12 reps with weights of 50 kg (110 lbs), use weights of 20-30 kg (44-66 lbs) and do 12-20 reps, but not to failure.
Concentrate on muscle contraction: While training, try to concentrate on your muscles and their contraction. This will help you develop the mind-muscle connection and control muscle contraction better.
Train with basic exercises: Train only with barbells and dumbbells, which are the basic exercises in bodybuilding. These exercises work multiple muscle groups and are great for developing overall strength.
Do full-body workouts: Do three full-body workouts per week, focusing on exercises that work the entire body. The workout program we recommend
1 Barbell Squat
(5 sets (12-25 reps)
2 Wide Grip Pulldown
(5 sets (12-15 reps)
3 Bent-Over Rows
(5 sets (12-15 reps)
4 Incline Barbell Bench Press 30°
(5 sets (12-15 reps)
5 Overhead Press
(5 sets (12-15 reps)
6 Barbell Upright Row
(5 sets (12-15 reps)
7 Bicycle Crunches
(3-5 sets (12-15 reps)
Avoid training arms: The arms are involved in every exercise, so training them at the beginning will prevent you from concentrating on the other big muscles like the back, chest, and legs.
After a month of this kind of training, you can begin to add weight to the weights (about 2.5 kg per week).
After a month of this kind of training, you can begin to add weight to the weights (about 2.5 kg per week).