Click Here For Your FREE Natural Bodybuilding Magazine Subscription
Beginners Bodybuilding
Beginner Body Building GuideBy Jay Thompson
I have been surfing alot of the sites and forums and have found many things to be consistent with beginners. Some of the common questions, with accompanying answers are listed below:
- 1) I just started bodybuilding and would like to know what weight gainers/supplements I need to take to get big!
- If you are asking a question like this, you are wrong! There are three things that you need to concern yourself when beginning. Eating the right food and drinking enough water to keep your body functioning optimally; Training properly; and SLEEPING/RESTING! You must understand that you do not grow while working out. Your muscles grow in response to the stress placed upon them, ie. weight training.
- 2) What exercises should I do?
- Assuming that you are trying to get big, you need to do basics. Chest=Incline Bench Press, Flat Bench Press, Dumbbell Flye, Dumbbell Pullovers, Dips. Back=Chins, DEADLIFTS, T-Bar Rows, 1 Arm Dumbbell Rows, Low Pulley Rows. Biceps=Standing Barbell Curl, Alternate Dumbbell Curl. Forearms=Wrist Curls, Reverse Curls, Hammer Curls. Triceps=Close Grip Bench Press, French Curl, Dips, Skull Crushers. Quads=Squats, Leg Press, Front Squats. Hams=Stiff Legged Deadlifts, Ham Curl. Calves=All Variations of the Calf Raise. These are, in my opinion, the best exercises for each bodypart.
- 3) How do I lose the fat on my stomach? Are there any supplements to help me define my stomach? Do I have to follow a strict diet to get my six pack?
- The answer to all variations of this question is proper diet and proper training. Your abs don't just come to you when you get big enough. You need to work them from the beginning. Not only does a strong mid-section look good, it protects you from injury by stabilizing your trunk. Many of the people you hear complaining about lower back pain have a big gut! The fact is that you can't lose the fat on your stomach. You can only lose fat throughout your body. Doing 5,000 situps a day won't do any good without a good diet and cardio program. I will get into more detail about ab training and the myths associated with this body part at a later date.
- 4) How often should I lift?
- Train each body part ONCE A WEEK! That's it. Train no more than 4 days a week. On the other days, eat, sleep, drink water and be happy.
- 5) I want to gain weight and get my six pack.
- I saw this one today. This is a misnomer. You can either gain weight or get a six pack. You are going to have to choose. You really can't have the best of both worlds. In order to get big, you have to take in more calories than are required for maintenance. To cut, you must ingest less calories than maintenance while keeping protein high to prevent muscle loss.
- 6) Do weight gainers help?
- I saw this question and HAD to respond. Weight gainers are a way for the supplement companies to trick the beginner easily. They post an ad with some FREAK and say that he made his gains using this weight gain! Really? Ask the model endorsing the product. By saying you need more calories to gain weight and offering weight gain shakes as the answer, beginners are confused into thinking that they NEED weight gainers to get big. Fact is, you just need plenty of real, good food. Eat tuna, chicken breasts, lean red meat, turkey, beans, rice, potatoes, oatmeal, fresh veggies, etc to get big. It is more beneficial for you to eat properly than to drink a weight gainer!
- 7) Why don't I get sore muscles after my workout?
- It does not mean that you have not worked your muscles sufficiently if you don't get sore. Work at 100% intensity, with perfect form and you will get results!
- 8) I can't "feel" the exercise working.
- This is usually heard when someone is performing with too much weight in poor form. You don't get the burn in the muscles you are working because you are working every other muscle except for the "target" muscle. For example, many people do curls with entirely too much weight and are bending over backwards to "lift" the weight! You are going to strain your back and/or shoulders, along with a host of other muscles. You might not pick up the heaviest weights in the gym, but using the proper weight for your strength, you will benefit in the long run! Take your ego to the club and your ass to the gym!
Questions? Feel free to [ CONTACT US! ]
Click Here For Your FREE Natural Bodybuilding Magazine Subscription
Our Guarantee of Satisfaction If you find any products or services purchased from our web site, www.naturalsize.com does not perform to your needs and/or goals, return your order for a full refund.
We stand behind our products and services 100%.
Secure Shopping. NaturalSize has taken steps to ensure all information received from our online visitors is secure from unauthorized access and use. All transactions are completed on a secure server. In secure mode, your computer and our server send data back and forth in an encrypted format.
Privacy Practices. NaturalSize adheres to the highest standards of ethical practices in all of our operations and is dedicated to protecting the privacy of all visitors to our web site and fitness facilities. Our privacy policy is simple: We don't sell, barter, give away, or rent your personal information to any person or company.
