Guidlines For New Bodybuilders

By Naeem Afzal Chughtai
On 10/03/2014
Phone No. +92-346-5151517

Guidlines For New Bodybuilders

I am not actually a bodybuilder, but I am someone who spends at least an hour in the gym almost every day except Fridays and it is the ideal place to maintain physical fitness. Therefore, I will try to present a compilation of ideas which I think are advisable for beginners who want to join the gym in the near future.

Best Age: Some say 15 is the best age to start the gym but I think 18 is better.

5x5 programme: To me, the best programme for absolute beginners is 5x5. What do I mean by "5x5"? Let me try to simplify it. It means to do 5 sets of 5 repetions during every exercise i.e. get a dumbell (for example) and lift it then repeat that motion 5 times in each set until you reach 5 sets. Some people lift the same weight in five sets whereas some do ramping sets i.e. increasing the weight from low to high. I personally like ramping sets. If you are comfortable lifting a particular weight then add a little more weight to it. Take a 90 second rest after every set.

Daily Routine: Different bodybuilders have different schedules. However, the most usual routine is:

Day 1: Chest exercises

Day 2: Back exercises

Day 3: Shoulder exercises

Day 4: Arm exercises

Day 5: Leg and ab (abdominal) exercises
Then repeat these exercises over the next five days. If you stress the same muscle every day, it won't build up. Give it enough rest. You may take some days off.

Protein: You should take protein before and after going to the gym, but if you want to take it once then it is better to consume after exercise. I know that some people mix protein with water and drink it. It's not a good technique. Mix protein with milk and then drink it. That's much better.

Food: You should eat food full of protein, fats and carbohydrates like chicken, meat, fish, egg whites, potatoes, rice, pasta  and milk etc. Also, drink a lot of water.

Rest: Have you already started at the gym? Now your body needs rest to fully recover. It is very essential since you have increased your exercise regime. Working out the whole day in the gym won't increase your muslces. Remember to have 8 hours of sleep.

Note: Opinions may vary. If you ask different bodybuilders about workout routines, they will definitely give you different answers. So, it is up to you. Stick to the one you think is the best for you.

Next
Previous