The beginning bodybuilder no matter the age should first and foremost join a gym that has a wide selection of free weights , cable pulleys and some machines useful in bodybuilding. The novice bodybuilder has to equip him or her self with a pair of weight-lifting gloves, a pair of wrist straps, and a weight-lifting belt.The ever-present water bottle is a must during workouts and having an energy-enhancing drink before the workout is always a good idea.
The presence of trainers working for the gym will give a more meaningful experience to someone just starting out. Not only will they suggest specific exercises targeting a muscle group or body-part but they will be able to demonstrate proper form and observe the initial sets to give the bodybuilder immediate feedback. If affordable personal training always helps the beginner.
The first thing to do is warm-up the specific body-part or muscle-group that is to be trained with 2 sets of 12-15 repetitions (reps) at a minimal weight. Stretching at this time is also helpful but instruction by the gym trainer is usually needed . Stretching between sets is also desirable. A routine of 3-4 days of daily training of a separate muscle group each day will enable the beginning bodybuilder to exercise the entire body over one training cycle. This will allow for a workout of not more than 90 minutes of weight-training targeting one body-part per day over a 4-day period followed by either 1 or 2 days of rest when no weight-training is done.
Especially for the beginner this 5-6 day cycle allows for adequate muscle recovery and subsequent growth. Exercising a muscle before it has time to recover and grow will lead to what is called “over-training” and cessation of any new muscle growth.
Isolation is an essential component for every bodybuilder and must be learned over time by doing the exercises in proper form over multiple sets and reps. It is suggested that after warming-up 4-5 sets of increasing weight and decreasing reps take place with the top weight used for 3-4 reps before failure.
The last and fifth set should be what is called a “pump-out” set done with a minimal weight and a high number of reps in the 12-15 range. This pump-out set will engorge the muscle with blood helping to carry away the breakdown products resulting from the 5 sets described above. This augments recovery and allows for earlier muscle growth prior to the next repeat training cycle.
No serious bodybuilder should do singles or doubles as this is extremely stressful and the risk of joint injury in the involved body-part is significant. The most important thing for the beginning bodybuilder to experience is a feeling of soreness in the targeted muscle which indicates that a growth phase will follow. Once the soreness abates, a repeat training session for that particular muscle is allowed. Training this way regularly will enable a muscle-mind link to form allowing the bodybuilder to attain the all-important isolation that was mentioned above. Once the bodybuilder can isolate a specific muscle the need to follow a prescribed workout routine is replaced by the bodybuilder’s own feedback as to which exercises work for him or her as well as knowing how many reps will suffice at a given weight.
This will change over time and the workout routine can be customized for the individual bodybuilder.
Customized bodybuilding workouts are the goal for maximizing muscle growth and definition. The workouts become a new experience each time for a bodybuilder who can isolate the muscle group. The individual will know when it is time to change or modify the exercises used to challenge the muscle and keep growth and development from slowing down or stopping because of the feedback that isolation provides. Eventually one will reach whatever genetic plateau has been programmed in one’s DNA and every individual is unique in that regard. When reaching this plateau the goal of continued weight-training changes from one of growth to maintenance of muscle mass and creating sharp muscle definition. Aerobic training becomes more important in controlling body fat, increasing definition.
