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Bodybuilding for Beginners

By Jay Thompson

I have been surfing alot of the sites and forums and have found many things to be consistent with beginners. Some of the common questions, with accompanying answers are listed below:

1) I just started bodybuilding and would like to know what supplements I need to take to get big!

There are three things that you need to concern yourself when beginning. Eating the right food and drinking enough water to keep your body functioning optimally; Training properly; and SLEEPING/RESTING! You must understand that you do not grow while working out. Your muscles grow in response to the stress placed upon them, ie. weight training.

2) What exercises should I do?

Assuming that you are trying to get big, you need to do basics. Chest=Incline Bench Press, Flat Bench Press, Dumbbell Flye, Dumbbell Pullovers, Dips. Back=Chins, DEADLIFTS, T-Bar Rows, 1 Arm Dumbbell Rows, Low Pulley Rows. Biceps=Standing Barbell Curl, Alternate Dumbbell Curl. Forearms=Wrist Curls, Reverse Curls, Hammer Curls. Triceps=Close Grip Bench Press, French Curl, Dips, Skull Crushers. Quads=Squats, Leg Press, Front Squats. Hams=Stiff Legged Deadlifts, Ham Curl. Calves=All Variations of the Calf Raise. These are, in my opinion, the best exercises for each bodypart.

3) How do I lose the fat on my stomach?

The answer to all variations of this question is proper diet and proper training. Your abs don't just come to you when you get big enough. You need to work them from the beginning. Not only does a strong mid-section look good, it protects you from injury by stabilizing your trunk. Many of the people you hear complaining about lower back pain have a big gut! The fact is that you can't lose the fat on your stomach. You can only lose fat throughout your body. Doing 5,000 situps a day won't do any good without a good diet and cardio program.

4) How often should I lift?

Train each body part ONCE A WEEK! That's it. Train no more than 4 days a week. On the other days, eat, sleep, drink water and be happy.

5) I want to gain weight and get my six pack.

I saw this one today. This is a misnomer. You can either gain weight or get a six pack. You are going to have to choose. You really can't have the best of both worlds. In order to get big, you have to take in more calories than are required for maintenance. To cut, you must ingest less calories than maintenance while keeping protein high to prevent muscle loss. Of course once you have built size you can then work on getting cut.

6) Do weight gainers help?

I saw this question and HAD to respond. Weight gainers are a way for the supplement companies to trick the beginner easily. They post an ad with some FREAK and say that he made his gains using this weight gain! Really? Ask the model endorsing the product. By saying you need more calories to gain weight and offering weight gain shakes as the answer, beginners are confused into thinking that they NEED weight gainers to get big. Fact is, you just need plenty of real, good food. Eat tuna, chicken breasts, lean red meat, turkey, beans, rice, potatoes, oatmeal, fresh veggies, etc to get big. It is more beneficial for you to eat properly than to drink a weight gainer!

7) Why don't I get sore muscles after my workout?

It does not mean that you have not worked your muscles sufficiently if you don't get sore. Work at 100% intensity, with perfect form and you will get results!

8) I can't "feel" the exercise working.

This is usually heard when someone is performing with too much weight in poor form. You don't get the burn in the muscles you are working because you are working every other muscle except for the "target" muscle. For example, many people do curls with entirely too much weight and are bending over backwards to "lift" the weight! You are going to strain your back and/or shoulders, along with a host of other muscles. You might not pick up the heaviest weights in the gym, but using the proper weight for your strength, you will benefit in the long run! Take your ego to the club and your butt to the gym!

Beginners often ask if the only way to gain muscle mass is through a strict regimen including weight training, cardio and diet. What they’re really asking, while trying to avoid raising the subject, is ‘what about steroids?’ They go to the gym and find anabolic steroids for sale through various contacts and they want someone to tell them it’s okay to use them. I think the answer to this one comes down to personal preferences and sometimes to physiological issues. For example, some people are not genetically predisposed to putting on heavy muscle mass and no amount of training is going to allow them to bulk up. Others are determined to take their muscle building to the next level. If you want to go this route I’d suggest you buy steroids online from a reputable retailer, use under your physician’s supervision and take them moderately.


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