Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

[Coolcicada]

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

This thread is a compilation of tips that I have made for beginners to learn and for intermediate lifters to review their knowledge. On this post, you can find a summary of the tips that have been compiled thus far. In the next posts, the tips are accompanied with images and a brief explanation.

Feel free to ask questions and suggest tips!
Also, be sure to visit the stickies at the top of this forum.

Here is a complete list of what is to come:

Bodybuilding Tips for Bodybuilding Success

#1 -- Consume 1 gram of protein or more per pound of bodyweight for best results.
#2 -- Find training partners. They can be a great motivator and can help spot on those heavy lifts.
#3 -- Correct form is much more important than a heavier weight.
#4 -- Leg Workouts are just as important as Upper Body workouts
#5 -- Diet and Nutrition are just as important as your workout routine.
#6 -- Make sure you wipe down your equipment after use and put your weights away properly.
#7 -- Maintain proper hydration at all time.
#8 -- Remember that rest days are very important.
#9 -- Remember to change your workout routine frequently to avoid plateaus.
#10 -- Always warm up before exercising and cool down afterwards.
#11 -- We recommend using free weights over machines.
#12 -- Plan your workouts ahead of time.
#13 -- Keep a workout log to track your progress.
#14 -- Supplements should only be used as tools.
#15 -- Incorporate dropsets and supersets into your routine.
#16 -- Remain Sober or drink in moderation.
#17 -- Maintain a positive attitude.
#18 -- Work on your weaker spots first.
#19 -- Make sure to fuel your body before and after a workout.
#20 -- Always stretch before and after your workout.
#21 -- Listen to your body.
#22 -- Focus on muscle contractions.
#23 -- What works for others won’t necessarily work for you.
#24 -- Get enough sleep.
#25 -- Make use of body spray and deodorant.
#26 -- Do Cardio.
#27 -- Manage Stress.
#28 -- There is no secret or “magic pill” in bodybuilding.
#29 -- Make your own mass/weight gainer.
#30 -- Be patient and never give up.
#31 -- Lift like you mean it.
#32 -- Try to work each muscle group twice a week.
#33 -- Respect Gym Etiquette.
#34 -- Don’t be afraid to ask for a spotter.
#35 -- Be sure to secure your weights.
#36 -- Use Creatine.
#37 -- Focus on the negative portion of the rep.
#38 -- Don’t worry about stretch marks.
#39 -- Use Workout Circuits.
#40 -- Count calories.
#41 -- Use correct form when squatting.
#42 -- Do not ignore your weakest muscle groups.
#43 -- Do light rotator cuff exercises.

Bodybuilding Motivation in the same format found here: Thread was deleted, cba to make it again. Smh.

[Coolcicada]

“Bodybuilding Tip #1 -- “Consume 1 gram of protein or more per pound of bodyweight for best results.”


We recommend that you consume 1.0 grams of protein or more per pound of bodyweight for best results. Protein is what the body uses to repair and build muscles. By ensuring you are consuming enough protein, you are also ensuring you reach your full potential.

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“Bodybuilding Tip #2 -- Find training partners. They can be a great motivator and can help spot on those heavy lifts."


Training partners are a great asset to anyone who works out in the gym. They can help motivate you and push you to the next level. They can also help spot you on your heaviest lifts, helped you to push through more weight, to benefit both your muscle and strength gains.”

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“Bodybuilding Tip #3 -- Correct form is much more important than a heavier weight.”

Using correct form with a weight you can handle will yield much better results then using a incorrect form with a weight that you cannot handle. By using correct form and focusing on the stretching and contractions, you are able to stimulate hypertrophy and allow for the best muscle growth. Using correct form will also prevent injury to your musculoskeletal system as well as your joints.

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“Bodybuilding Tip #4 -- Leg Workouts are just as important as Upper Body workouts”


Leg workouts should be included in ALL workout routines. Even though they may remain hidden, legs are just as important to exercise as the arms or the chest, it is important to maintain symmetry between upper and lower body. The legs are some of the largest muscles groups in your body. No physique would be complete without a pair of thick legs. As well, when you work out your legs, your body will naturally released testosterone, and insulin to other muscle groups, therefore allowing you to grow to your best.

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“Bodybuilding Tip #5 -- Diet and Nutrition are just as important as your workout routine.”

Without a proper nutritional diet, your workout routine can only do so much. Little to no growth will happen without the proper raw nutrients and materials. Feeding your body is necessary for proper recovery after a workout as well as for muscle growth. Healthy foods also help provide stamina throughout the day.

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“Bodybuilding Tip #6 -- Make sure you wipe down your equipment after use and put your weights away properly.”


There is an unwritten code in the gym. It dictates to put back your weights and to wipe down your equipment after you use it. No one wants to be sitting in your sweat, and I’m sure you wouldn’t want to be in a stranger’s sweat either. As well, loose dumbbells on the floor are a tripping hazard, and can cause injury.

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“Bodybuilding Tip #7 -- Maintain proper hydration at all time.”

We recommend that you ensure that your properly hydrated at all times during the day, even if your not exercising. Water helps to regulate your body temperature, lubricate your joints, flush toxins, as well as transport nutrients for energy and health throughout the body. We recommend that you drink at least 2L of water daily, and even more if you exercise for a long period of time. If your are taking Creatine, make sure to get at least 4-5L

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“Bodybuilding Tip #8 -- Remember that rest days are very important.”

Rest days are very important to incorporate into your schedule. Rest days are needed for the muscles to recover, rebuild, and strengthen. We recommend anywhere from 24 to 48 hours of rest between muscle groups. Be sure to also be getting enough sleep daily.

[Coolcicada]

“Bodybuilding Tip #9 -- Remember to change your workout routine frequently to avoid plateaus.”

We recommend that you change your workout routine frequently to avoid plateaus. A plateau in bodybuilding terms is when you stop gaining strength or muscle from your workouts. This could happen because your muscles have gotten used to your workout. What we recommend is that you change your routine, by replacing old exercises with new ones to avoid these plateaus and to maximize your strength and muscle gains. Or, try varying your workout by decreasing rest times, increasing number of reps, or a variety of these options.

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“Bodybuilding Tip #10 -- Always warm up before exercising and cool down afterwards.”


You should always warm up before exercising by stretching, with light cardio, or light weights. This will help get your muscles active, and your heart beat rate up. This will also help to prevent injury. You should always cool down too, this helps to prevent muscle cramps, and dizziness.

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“Bodybuilding Tip #11 -- We recommend using free weights over machines”

We recommend using free weights instead of machines. Machines will contribute to the stabilization of the weight and therefore leave the stabilizer muscles unstressed. These stabilizer muscles are necessary to support muscle growth. Free weights allow also allow for a larger more natural, range of motion.

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“Bodybuilding Tip #12 -- Plan your workouts ahead of time.”


We suggest that you plan your workouts ahead of time, this will allow you to effectively complete your workout. It will minimize the amount of time you waste thinking of exercises as well as cut down on your rest time to increase your intensity in the gym.

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“Bodybuilding Tip #13 -- Keep a workout log to track your progress”


We recommend that you keep a workout log so that you can track your progress. By being able to track your progress over time, you can see how much you’ve progressed. As well, your able to see what you did in your previous workouts, so that you can set goals and try to beat your current progress. A simple notebook will do but there are many great iPhone and Blackberry applications to help you do so. Be assured that I personally write down my exercises, including sets and number of reps, as well as my weight (especially when bulking or cutting).

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“Bodybuilding Tip #14 -- Supplements should only be used as tools”


Supplements should only be used as exactly what a supplement is meant to be, it is just a tool. A supplement is defined as “something added to complete a thing, supply a deficiency, or reinforce or extend a whole.” A supplement should not be used as the majority of your diet, it should only be used to reach targets. As well, supplements are NOT a miracle pill, nothing will replace hard work in the gym, please don’t buy into all the advertising”

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“Bodybuilding Tip #15 -- Incorporate dropsets and supersets into your routine.”


Drop sets and Supersets are a great way to add intensity and variation into your routine. For drop sets, at the end of a set, when you cannot do any more reps, you decrease the weight and do as many reps as you can, and repeat with lighter and lighter weights. This is usually done at the end of a workout to fully fatigue the muscle. Supersets are when two exercises are preformed back to back without rest. You can either hit the same muscle twice or chose two different muscles. The superset is great for those individuals who have an “arm” day. Its great to superset rope pulldowns with bicep curls, working the entire upper arm. For questions about this technique, let us know.

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“Bodybuilding Tip #16 -- Remain Sober or Drink In Moderation”


Everyone enjoys a few beers or shots every once in a while. However, we recommend that you remain sober or drink in moderation. A hangover may also result in a loss of strength and possibly missing a workout altogether.

[Coolcicada]

“Bodybuilding Tip #17 -- Maintain a positive attitude”

We recommend to always maintain a positive attitude towards bodybuilding even though there may be times in which your lifts are not going up or your weight loss has reached a plateau. Having a positive attitude will allow you to overcome these obstacles and reach your goals. If you need help keeping a positive attitude, there are lots of motivational videos to watch or send me a message and I’ll try my best to put you back on track.

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“Bodybuilding Tip #18 -- Work on your weaker spots first”


Many professional bodybuilders train their weaker muscles first, because this is when the energy and intensity is at its highest. For most, the weaker muscles tend to be calves, or forearms, or shoulders. Do NOT neglect these smaller muscle groups!
Arnold Schwarzenegger was known to train his calves first since that was his weakest muscle group. Kai Greene trained his forearms before his biceps/triceps on his arms day.


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“Bodybuilding Tip #19 -- Make sure to fuel your body before and after a workout”


[I]By eating before a workout, you are providing an immediate release of energy for the body to use during the workout. However, make sure that this is just a small meal, you do not want to eat a lot before exercise. Also, eat after the workout, it is important to replenish the nutrients used during the workout. Focus on a high protein meal. Dont forget to try and hit your daily macro targets./I]

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“Bodybuilding Tip #20 -- Always stretch before and after your workout.”


It is recommended to stretch before and after your workout. Dynamic Stretching with light warm-up sets and weights before a workout will allow you to loosen up your muscles and get the blood circulating. This will help to also prevent injury and increases flexibility. Static Stretching (holding a position) after a workout as a cool-down, can be done to balance tension on muscle fibers and to relax the body.

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“Bodybuilding Tip #21 -- Listen to your body.”


It is important to listen to your body. One of the questions that I get asked most is: “Am I overtraining?” This is a question you should be asking yourself, if you feel that you are, than reduce the load. Another question I get asked is: “Is it okay to workout when I’m sick?” Again, this is a question you should be able to answer, if you feel like you have the energy for a decent workout than go for it.

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“Bodybuilding Tip #22 -- Focus on muscle contractions.”

By focusing on the muscle contraction, you are putting the muscle under the greatest amount of stress and engaging the muscle to its full potential. This will help to yield the greatest results. If it takes using lighter weight to fully stimulate the muscle you’re attempting to work, so be it. Finally, this will help develop the much needed mind-muscle connection.

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“Bodybuilding Tip #23 -- What works for others won’t necessarily work for you.”


There are many different types of routines posted all over the internet or sometimes recommended. Take the time to try out routines to find out which particular routine works best for you and alter it in terms intensity and duration. What I suggest you try: Full body workouts 3 times a week [Starting Strength found in another sticky in this section: http://forum.bodybuilding.com/showth...hp?t=131379243 ] or a 4 day split of push/pull/leg/rest.

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“Bodybuilding Tip #24 -- Get enough sleep”


It is important to get enough sleep nightly. When your sleep, this is when your body is able to repair your muscles and to promote muscle growth. Sleep will also rejuvenate your energy as well as mental focus. Please don’t forget how important sleep is. Read the sleep sticky also found in this section: http://forum.bodybuilding.com/showth...hp?t=126977823

[Coolcicada]

“Bodybuilding Tip #25 -- Make use of body spray and deodorant.”


Usually we accompany a brief explanation with every tip but this one is self explanatory.

This is when you know I was out of ideas

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“Bodybuilding Tip #26 -- Do Cardio”


There are so many great reasons to do cardio, first of all, it helps to lower your risk of heart disease, high cholesterol, high blood pressure and diabetes. It also helps to lower stress, and make you sleep better. Cardio is essential for those who want to lose weight to help you get to that calorie deficit. We recommend HIIT.

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“Bodybuilding TIp #27 -- Manage Stress”


Stress can be an obstacle to your bodybuilding success. Stress may come from smoking, drinking, negative thinking and lack of sleep. This can cause a release of cortisol which can cause high blood pressure, and consume protein tissue and increase fats. You can try to manage your stress by leading a healthy lifestyle, sleeping well, and having a positive mindset, as mentioned in one of our tips before.

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“Bodybuilding Tip #28 -- There is no secret or “magic pill” in bodybuilding.”


You may see advertisements of “six-pack in 6 days” or the such, I can guarantee you that those advertisements are false. There is no magic pill or secret to bodybuilding. It takes time, dedication, and hard work. We do however suggest tips to try and help you reach your goals more efficiently. Nothing beats a solid routine and nutritional plan.

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“Bodybuilding Tip #29 -- Make your own mass/weight gainer.”


Many mass-gainers on the market are very expensive and contain many cheap, filler ingredients. Instead, you can make your own very easily with a blender. A recipe that I have used personally is as follows:

• 1-2 scoop Protein powder
• 2tbsp Peanut Butter
• 12-14oz Whole Milk
• 1/2cup Oats
• 1/2cup Yogurt
• 1 Banana
• 1tbsp Hershey’s chocolate syrup
Blend together and enjoy. Post your recipe.


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“Bodybuilding Tip #30 -- Be patient and never give up”

Commonly, I am asked to critic someone’s progress after only a month of lifting. This is hardly anytime to see any real progress. Bodybuilding requires patience, and is a lengthly process. Overtime, it will become a habit, not a chore and then results will show.

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“Bodybuilding Tip #31 -- Lift like you mean it.”

Self Explanatory.

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“Bodybuilding Tip #32 -- Try to work each muscle group twice a week.”

We recommend that you workout each muscle group at least twice a week. The amount of time that muscles need to rest is between 36 and 48 hours. Working them twice a week allows for the most efficient way of muscle growth. This can be done by a push/pull split, or by full body workout.

[Coolcicada]

“Bodybuilding Tip #33 -- Respect Gym Etiquette.”


This is something that we can’t stress enough. Please wipe down your benches and put your weights back in the proper spots. Loose weights lying on the ground can cause injury. Let us try and keep the gym a safe and pleasant environment.

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“Bodybuilding Tip #34 -- Don’t be afraid to ask for a spotter”


Don’t be afraid to ask for a spotter on those heavy lifts. Anyone in the gym would be more than happy to help spot you. It is better to be safe then sorry. However, always use a weight you can handle, and let the spotter know how many reps you plan to do. Furthermore, if someone asks you if you need a spot, don’t take it as an insult, they are just trying to help you prevent injury.

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“Bodybuilding Tip #35 -- Be sure to secure your weights.”


Maybe times, I see people benching and overhead pressing without the collars on the weights. These are used to secure the weights down. Because the bar can sometimes tip unexpectedly, use collars, which keep the weight plates from shifting around or sliding off the bar, on both sides of the bar. This helps to prevent injury and silly accidents.

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“Bodybuilding Tip #36 -- Use Creatine”


In terms of usefulness in bodybuilding, I rank creatine monohydrate in the number two spot right behind whey protein. Creatine has been scientifically proven to be effective and is also very inexpensive. The main purpose of creatine is to provide extra energy for your muscles. Creatine also helps to reduce lactic acid buildup, and increase protein synthesis (the muscle building process).

For those considering creatine, just buy any plain Creatine Monohydrate of any brand that uses Creapure. There is no difference between creatine monohydrate of one brand to the next. You will need to take 3-5 grams everyday, alongside with 4-5L (>1 gallon) of water daily. It is also safe for teens. It also does not matter what time of the day you take it. (I take it personally.)

For lots more information, visit the Creatine Sticky found here: http://forum.bodybuilding.com/showth...hp?t=112484941

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“Bodybuilding Tip #37 -- Focus on the negative portion of the rep.”


Don’t neglect the negative or eccentric portion of the rep. This is one of the best ways of promoting muscle growth. During the negative portion, the most damage to the muscle occurs, allowing for muscle growth to occur. If you have a spotter, on the final few reps, allow him/her to assist you on lifting the weight up, and then slowly allow the weight to fall.

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“Bodybuilding Tip #38 -- Don’t worry about stretch marks.”

Stretch marks are bound to occur with bodybuilding and muscle growth. Basically the skin is getting stretched to accomodate for more muscle, thus creating stretch marks. With time, stretch marks should fade. You can also try applying a cocoa butter creme to them.

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“Bodybuilding Tip #39 -- Use Workout Circuits.”


Every once in a while, it might be fun to switch up your workout for just a day. Try using workout circuits, or doing circuit training. This is effectively a full body workout. Try to limit rest times, and focus on the form.”

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“Bodybuilding Tip #40 -- Count calories.”


One of the most common questions I get is why am I not losing or gaining weight. It might be a good idea to start actually counting your daily calorie intake. You may be surprised at how little or how much you are getting. For those who want to gain weight, you need to eat more than you use. For those who want to lose weight, you need to take in less calories than you use. We describe this in much more detail in the Nutrition post.

Another common question I get is what calorie counter to use. I use “MyFitnessPal” for iPhone personally.

[Coolcicada]

“Bodybuilding Tip #41 -- Use correct form when squatting.”


I can’t stress this one enough. Every time I go to the gym, I see people who don’t squat with proper form. The full squat means going below parallel- this is done by having your hip below your knee joint. This full squat will have the most benefits and be the most effective for building muscle and strength. Of course, due to larger range of motion, this exercise is more difficult and so you won’t be able to do as much weight.

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“Bodybuilding Tip #42 -- Do not ignore your weakest muscle groups.”


You’re only as strong as your weakest link. It is important to work all muscle groups equally and with the same volume and frequency. Do not choose to ignore the smaller muscle groups like calves or forearms.

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“Bodybuilding Tip #43 -- Do light rotator cuff exercises.”


The primary function of the rotator cuff is to stabilize the shoulders. The rotator cuff is often neglected, and thus injured. For this reason, it is important to properly warmup rotator cuff before doing “push” routines, involving the chest and shoulder muscle groups. The best way to warmup the rotator cuff is doing external rotation using a resistance band or a cable attached to a pulley with about 5-10 lbs of resistance. DO NOT USE A HEAVY WEIGHT!

You can find more information here:
http://health.howstuffworks.com/well...exercises6.htm

[Coolcicada]

If you made it to here, thanks for reading all the tips.
Hope you learned something.

You can also find Quotes in the same format here.

Bodybuilding Motivation in the same format found here: Click here.

Feel free to leave your feedback and criticisms.

[Coolcicada]

Space Reserved for Future Entries.

[Coolcicada]

You may being posting your 1rd(s).

Thanks for your cooperation.

[GymShowerNap]

spot donated to the man himself!

vvvvvv


Check out my YouTube channel - http://youtube.com/KanevskyFitness - one of the only bodybuilding/fitness channels not based on broscience.

Make sure to like my ******** page - http://********.com/KanevskyFitness.

"Yep. Do whatever the **** you wanna do, except the kids who listen to this can barely think for themselves enough to tie their own shoes." - Alan Aragon

*Fat Kunt Krew (FKK)* - We don't hate, we educate.

[GSXR1000000000]

1st page

Spot for sale

[gtslmfao]

innn

[Garthy511]

shouldsticky/10

inb4 dumb questions from beginners that dont read the stickies

[EliteFootball]

1rd page!

Favorite rule

#4 !

[doyoueveneat]

some good advice, some broscience....jus sayin

[sleseur93]

Great post.

[EricKanevskiy]

Space Reserved for Future Entries.

IIRC you can't edit a post after 48 hours.

[Wrestler55]

Nice Post.

[Coolcicada]

IIRC you can't edit a post after 48 hours.

Mods can .

[jstr94]

good thread, sticky?

also, in on page 1

[Cippi21]

Wonderful addition to forums! Thanks for the hard work! Sticky/10

[Kevin1195]

Read all of it. Good chit!

[goldensun]

Good post!

[Itsjc]

I like it.

[strengthgained]

In on sticky
How long it take?

[trexmoad123]

Trex like.

Trex like a lot.

Trex bump for you.

[Coolcicada]

In on sticky
How long it take?

Started Feb 11 (Srs)
I'm a slow typer.

Trex like.

Trex like a lot.

Trex bump for you.

Thanks for the support. <3

[iReach]

Cute post. Awesome tips, inspiring pictures.

[EricKanevskiy]

Check out my YouTube channel - http://youtube.com/KanevskyFitness - one of the only bodybuilding/fitness channels not based on broscience.

Make sure to like my ******** page - http://********.com/KanevskyFitness.

"Yep. Do whatever the **** you wanna do, except the kids who listen to this can barely think for themselves enough to tie their own shoes." - Alan Aragon

*Fat Kunt Krew (FKK)* - We don't hate, we educate.