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Bodybuilding for Beginners
By Jay Thompson
I have been surfing alot of the sites and bodybuilding 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!
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