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Last Updated on March 2, 2021

15 Bodybuilding Tips for Beginners for More Effective Workouts

15 Bodybuilding Tips for Beginners for More Effective Workouts

If you are new to bodybuilding and want to improve the way you look, bodybuilding tips can help you get started the right way. Bodybuilding is a great way to strengthen, tone, and stabilize your entire body, but it’s easy to make mistakes that can cause injuries that keep you out of the game for months. If you really want to dedicate yourself to building muscle mass over time, be patient, start with some bodybuilding basics, and move forward from there.

Here are 15 of the best bodybuilding tips for beginners.

1. Stick to Free Weights

Even though the modern gyms are full of complex, high-tech machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle, especially for a beginner.

Free weights offer a wide range of motion and rely on proper form, which ultimately helps to build more muscle than the restricting machines often found in a gym.

2. Do Compound Lifts and Movements

While you might be tempted to try all the possible exercises you see on fitness magazines or websites with heavy weights, you should stick to the basic movements first as one of your first bodybuilding tips.

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Exercises like the squat, the deadlift, the barbell bench press and the military shoulder press should not be lacking from your routine[1]. These are popular for a reason. They’ve been designed to tackle major muscle groups that will help you build on your routine from the ground up.

3. Find a Program, and Stick to It

In order to be successful with bodybuilding, you need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets, and the number of reps per set.

When you set foot in the gym, you need to know exactly what you will do in that training session in order to create a weekly routine that will lead to more muscle mass. By knowing what you’re doing on a specific day and knowing what came in the days before, you can avoid injury and overuse.

4. Don’t Train Every Day

If the person that made you the program knows what s/he’s doing, your routine should have 3 or 4 workouts per week. As a beginner, you don’t need to train more often than that. Doing so can lead to muscle strain, which can eventually cause debilitating injuries, so paying attention to this bodybuilding tip is essential.

Each time you do a bodybuilding routine, remembering that you are literally tearing your muscle fibers. If you do this 7 times a week without allowing them to recover, you can cause permanent damage. Allow at least one day between each workout to keep your muscles healthy.

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5. Train Each Muscle Group Every Week

While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once each week to really see effects. You should also be increasing the weight you’re lifting every week or every other week in order to continuously challenge your body to keep building more muscle.

6. Learn Correct Form

While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise. If you’re going to a gym, they often have trainers who will show you the correct form for various exercises. If you need more guidance, consider hiring a personal trainer for one or two weeks to get you started.

Once you have the correct form, you’ll be able to continue pushing yourself without going too far using the other bodybuilding tips for beginners.

7. Gradually Increase the Weight

After you master the correct form of each exercise, you need to start adding heavier weights periodically. Keep track of how much you lift on each exercise, and slightly increase the weight about every two weeks. This will increase your strength and will lead to muscle gains.

If you stay at one weight too long, your body will get comfortable and won’t build more muscle, so it’s important to keep offering your body challenges.

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8. Be Cautious

When you get to the point of using big weights, use a safety belt for lower back protection. You may not have back problems right now, but you don’t want to have them in the future either. When it comes to bodybuilding tips, this is one many overlook until it’s too late.

9. Eat a Lot of Protein

Protein is essential when it comes to building muscle. It can be found in good quantities in chicken, fish, eggs, milk, beans, nuts, and some vegetables. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

10. Be in a Caloric Surplus

This is one of those bodybuilding tips that most people don’t understand at first. In order to build muscle, you need to eat more calories than you burn[2]. Use a calorie calculator to find out your BMR (Basal Metabolic Rate), and adjust that according to how active you are. If you have a sedentary job, you will need fewer calories, and if you are very active you will need more.

Make sure to avoid eating too few calories as this will mean your body may start burning the muscle you’re building for energy. Losing fat requires a caloric deficit, but building muscle requires the opposite.

11. Eat More Often

If you’re bodybuilding as a beginner, it’s a good idea to eat more often. Try eating 4-5 times each day, and don’t go more than 3-4 hours without a meal. As your body builds muscle, it will want a consistent source of fuel, which comes from food.

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12. Avoid Junk Food

It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! For this bodybuilding tip, consume quality food like lean proteins, complex carbs, and healthy fats, and stay away from junk food, sweets, and fatty foods[3].

The only time when you should consume fast-absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout.

13. Eat Fruits and Vegetables

Besides macronutrients (proteins, carbs, and fats) your body also needs micronutrients (vitamins and minerals). These come mostly in the form of fruits and vegetables, so make sure you’re getting enough each day, both pre- and post-workout.

14. Rest and Recover

One of the most essential bodybuilding tips for beginners is to allow your body time to recover. Your muscles don’t grow when you work out but during rest periods, especially when you’re sleeping. 8-9 hours a night is optimal. If you have trouble falling asleep, try settling into a night time routine that can get your sleep schedule on track.

15. Act Like an Athlete

If you want to dedicate yourself to bodybuilding, get into the mindset of an athlete. Building a stronger, healthier body means doing so both in and out of the gym. When you’re not working out, avoid smoking, alcohol, and other unhealthy vices as much as possible. This will help you create an overall healthier lifestyle to match your efforts in the gym.

The Bottom Line

The above bodybuilding tips are a great place to start if you’re trying to get into bodybuilding. These kinds of workouts can be amazing for your muscle mass, as well as joint stability and cardio health. Start slow and safe in order to build up to a beneficial routine that will help you enjoy bodybuilding for many years to come.

More Bodybuilding Tips for Beginners

Featured photo credit: Anastase Maragos via unsplash.com

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Craig Wilson

Craig Wilson is a big Fitness enthusiast, Author and owner of Body-Buildin.com.

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Last Updated on March 30, 2021

12 Best At Home Workouts (No Equipment Needed)

12 Best At Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

Dynamic Stretches

Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

Aim to do 15-20 reps on each side for 1 round.

Upper Body Dynamic Stretches:

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Lower Body Dynamic Stretches:

Strength Workouts

1. Upper-Body Strength Workout (Beginner)

This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

2. Abs Strength Workout (Beginner)

This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

3. Leg Strength Workout (Beginner)

If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

4. Upper-Body Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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5. Abs Strength Workout (Advanced)

If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

6. Leg Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 4-6, use heavy water bottles if you don’t have weights available.

7. HIIT Workout (Beginner)

This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

8. HIIT Workout (Intermediate)

Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

9. HIIT Workout (Advanced)

If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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Mobility Workouts

10. Upper Body Mobility Workout

Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your upper body.

11. Lower Body Mobility Workout

If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your lower body.

12. Spinal Mobility Workout

Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

It’s highly recommended if you’re an office worker that spends most of the day sitting.

Final Thoughts

These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

More Workouts You Can Do at Home

Featured photo credit: Scott Broome via unsplash.com

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