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Last Updated on April 19, 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.

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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

Reference

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Craig Wilson

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

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Published on July 23, 2021

7 Best Foam Rollers for Muscle Relaxation

7 Best Foam Rollers for Muscle Relaxation

Foam rollers are one of those pieces of equipment where if you do it right, they can provide you with a deep-tissue massage. They’re commonly cylinder-shaped and they push up against sore muscles while you lay on the floor.

Because foam rollers are such handy tools, there is a wide selection of foam rollers you can choose from. Depending on what kind of exercises you do, a foam roller can aid in relaxing different muscles in your body. Below, I picked out the best foam rollers available on the market depending on the types of exercises and needs that you have.

How I Picked the Best Foam Rollers

Before jumping into the list, here are the criteria that I used when putting together this list of best foam rollers.

  • Weight – Foam rollers, as their name suggests, are designed to be light enough for you to roll around without exerting effort.
  • Compact – Because you’re laying on the ground, you want to have plenty of space. As such, a roller should allow you to lay down and easily perform the exercises you need without too much issue.
  • High-density – The material should also be dense enough so that you won’t accidentally crush the roller under your own weight. The rollers on this list are very durable.

1. Best Overall: LuxFit Premium High-Density Foam Roller

    From dealing with sports injuries to relieving tension points in your body post-workout, this premium high-density foam roller is the best. This foam roller is entirely made from molded polypropylene foam, which means that it has a high density and won’t be losing its shape for a very long time, even if you use it daily.

    Beyond that, it can also repel liquid so it won’t get soggy or wet if you’re particularly sweaty or you’re using the roller near water.

    It comes in three different sizes and can be used to assist your core, cover spinal stabilization, balance, re-educating your muscles, and boost stamina.

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    Pick up LuxFit’s foam roller here.

    2. Best Grid: TriggerPoint GRID Foam Roller

      If you’re new to foam rollers, this one might be the best choice for you. The reason for that is that each purchase of these TriggerPoint GRID foam rollers comes with a free online instructional video. This video shows you the best practices and how to use a foam roller properly.

      As for the roller itself, the big benefit here is the overall design. It has a rigid hollow core, and the materials used to make this roller are rigid so it won’t be breaking down easily.

      Another aspect to it is its multi-dimensional surface, making it a go-to roller for masseuses to athletes. These rollers can also assist in oxygen flow and heal tissues.

      Pick up TriggerPoint’s foam roller here.

      3. Best for Physical Therapy: Rolling With It Therapeutic Grade Premium EVA Foam Roller

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        Even though this roller is fantastic for physical therapy, it can also be helpful for general use, particularly before you go to work out. By rolling in advance, you’re allowing your muscles to get warmed up for the exercises that you’re doing.

        This is big because when muscles are more relaxed, you’ll be able to extend the period of your workout. You’ll want to care about this if you normally do high-impact routines such as Crossfit, bodybuilding, or general weight training.

        Using this regularly is smart and unlike LuxFit’s roller, this one is eco-friendly and resists flaking and chipping.

        Buy Rolling With It Therapeutic’s foam roller here.

        4. Best Half Roller: OPTP PRO-ROLLER Soft Density Foam Roller

          While rollers are nice, they do have a tendency to slip and slide around. If you prefer to stay still and relax your muscles, OPTP’s half-roller will be a good fit. It’s highly durable with its cross-linked, closed-cell foam. Because of that, it has a perfect balance between softness and firmness.

          Beyond that, because it’s a half roller, you have the option between a flat surface or a rounded surface for versatility. If you’re looking for a softer roller, this one is a good option.

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          Buy OPTP’s foam roller here.

          5. Best Stick: Tiger Tail Massage Stick

          While your standard rollers are great for back rolling, they’re only able to cover large areas of muscles. This becomes an issue if you’re looking to relieve tension to smaller muscles or in specific areas.

          This is where massage sticks are able to shine as they pinpoint specific areas in your body. Out of the various massage sticks we’ve checked, the one from Tiger Tail is ideal. It has three size options to pick from (11-inch, 18-inch, and 22-inch) letting you have good flexibility in what you’re looking for.

          The Tiger Tail is made from a high-quality, non-absorbent, and non-deteriorating closed-cell foam. This ensures that it won’t hurt your skin when using it, making cleaning easier, too. It’s also ergonomically designed so that your hands won’t tire out when using it.

          Buy Tiger Tail’s massage stick here.

          6. Best for Cyclists: Kieba Massage Lacrosse Balls for Myofascial Release

            While it’s no foam roller, lacrosse balls are excellent ways to relieve tension in areas where foam rollers are awkward to reach, such as shoulders, glutes, and neck. All in all, they’re a great addition to your muscle relaxation routine.

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            Every purchase of these lacrosse balls provides you with two balls to use. Through these durable balls, you’ll be able to reach smaller muscle groups easier than you could with any typical foam roller.

            Purchase Kieba’s massage lacrosse balls here.

            7. Best for Shoulders: RumbleRoller Beastie Bar and Stands

              Lastly, if you’re looking for a great way to relax your shoulders, this product from RumbleRoller is ideal. The thing with foam rollers is that reaching your shoulders with these rollers can be awkward. Paired up with shoulders tend to carry a lot of stress, we’re more likely to experience muscle pain in that area.

              Instead of pulling out your roller, this option could be significantly better. This wand features two “Beasties,” which are spiky foam massage balls. Similar to Lacrosse balls, these are able to target small pressure points on your body—in this case, your shoulders and neck.

              It comes with stands that are detachable so you can use just the ball to relieve various points over your body too if need be. Each of the balls is durable and firm so you shouldn’t have issues in relieving muscle pain.

              Buy RumbleRoller’s beastie bar here.

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              Final Thoughts

              You don’t need to be constantly seeing a masseuse whenever you experience muscle pain. In many cases, it’s simply that you put your body through a bit too much stress. Whether it’s from your posture or from working out, foam rollers and other physical therapy tools can help you in dealing with those aches and pains. Just try out a few products from this list of the best foam rollers out there, and choose one that best fits your needs.

              Featured photo credit: Ambitious Creative Co. – Rick Barrett via unsplash.com

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