Gym Beginners Guide


If you are a newbie to bodybuilding world and you want to develop your body appearance, here are a few valuable tips that will help you. You should not expect a big improvement right away, but muscle mass will improve gradually. It’s important to be patient, to stick to your program, and the results will definitely appear!

Stick to free Weights: Even if your gym is full of a modern and fancy machines, they will not be very beneficial to build a solid establishment of muscle mass. Barbells and Dumbbells are the most effective when comes to building muscle, especially for beginners.
Do compound movements: while you might trial to try the different exercises you see on Instagram or other websites, you should stick to the simple basic exercises first. Exercises as squats, deadlift, barbell bench press, and the military shoulder press should always be on your workout routine.
Stick to your program: You don’t just go to the gym and do whatever you feel at the moment. You need to have a program and you need to follow it. Try to get a personal trainer if you can or just ask a bodybuilder to provide you with a program that contains the exercises you need to do, how many sets, and how many reps. The minute you enter the gym you have to be aware of what exactly you will do in that workout session.
Train every other day: If the guy that made you the program is professional, your program should not have more than 4 workouts per week. For a newbie you don’t have to work out more often than that. Spend the other days to recover.
Train each muscle group every week: sense too many days in the gym don’t help to get bigger, too few sessions are not good either. You need to develop each muscle group one every week.
Correct form is the most important: Don’t push yourself too much at first. Don’t lift heavy weights even if feel like you can lift more. You need to start with light weights and focus more on the right form of each exercise.
Increase the weight gradually: after you feel like you have mastered the correct form on each movement, you need to start rising the weights regularly. Keep an eye on how much you lift on every exercise, and slightly enhance the weight every 15 days. This will improve your strength and will cause muscle growth.
Be careful: when you get to the level of lifting heavy weights, use lower back protection belt. You may not have any back aches right now, but you don’t want to suffer from it in the future either.
You need a lot of proteins: protein is important when it comes to body development and building muscle. You can find protein in chicken, fish, eggs, milk, dairy products, and some nuts and vegetables. Experts advise at minimum 1 gram of protein per pound of body weight for best results. If you can’t eat enough protein daily, add some protein shakes as well.
Start counting your calories: If you want to be able to build muscles, you have to eat more calories than you burn. Start counting your calories by using a calorie calculator to trace your Basal Metabolism Rate (BMR) and adapt that based on how active you are. If you are an inactive person you will need fewer calories, in opposite, if you are a very active person you will need more.
Eat more often: Try to avoid being hungry. You need to have 4 to 5 meals per day and try to eat every 3 to 4 hours.
Eat more fruits and vegetables: Apart from eating proteins, carbs, and fats (Macronutrients) your system also meet the needs of vitamins and minerals (Micronutrients). So bear in mind to eat a lot of fruits and vegetables daily.
Rest: Muscles don’t grow during your workouts, but during your sleep. So make sure you sleep enough hours every night (about 7-8 hours).
Act like an athlete: You must have a healthy lifestyle to see the results. Also, you need to avoid as much as you can junk food, alcohol, smoking, and other unhealthy habits.