Basics of Bodybuilding
An article on the basics of bodybuilding by Sigma Brah. Check out his blog.
This article touches on some of the basics of bodybuilding. With bodybuilding some things are universal while other things work for some and not for others which makes
it difficult in getting started with a productive routine. This article is to inform the reader of the basics of bodybuilding.
Use Compound Exercises
A compound exercise is any movement where the body is using more than one muscle group at a time. These should be the main focus of your exercise routine. You may also want to add isolation exercises at the end of each routine.
Occasionally take a week or two off to allow your muscles to heal. Muscle growth occurs when you tear muscles and the muscles heal back with more muscle tissue than before. If you do not allow your muscle to heal you will eventually
plateau because you have no more muscle left to tear. The time needed to rest and how often one needs to rest varies from person to person therefore some personal experimentation will be required to find your optimal resting routine.
Different types of diets are required for different people. Here is a list of some common knowledge dieting tips that may be of some help.
- A clean diet is probably the most universal dieting tip that will help with bodybuilding. Some examples are meat and dairy without any growth hormone tampering, no MSG preservatives and no processed foods.
- A 200g of protein a day diet is considered important for bodybuilding however some accomplished bodybuilders say it is not necessary
- Bulking and Cutting. Bulking is where you eat more calories than you need. in order to put on weight, then building muscle via working out. Cutting involves eating fewer calories than you burn in order to lose the fat.
The same workout routine doesn't work for everybody. Here is a list of some common workout routines that bodybuilders use.
It should be noted that many bodybuilders suggest working out with intensity. This helps considerably with gains.
- PPL (Push exercises, Pull exercises and Leg exercises) with a weekly split routine
- Splits are very common. There are many different versions of splits. They are used to give your muscle time to heal before working out again.
- Full body workouts with splits. Splits are commonly two to six days depending on the person
- Circuit bodybuilding workout
- German Volume Training
- Bro Splits. Monday Chest. Tuesday Back. Wednesday Shoulders and Traps. Thursday Legs and Abs, Friday Biceps, Triceps and Forearms. Sunday rest.
- Lat Pulldowns
- Overhead press
- Arnold Press
- Bench Press (flat is okay but incline and decline are preferable)
- Dead lift
- Leg press
- Push Pus
- Pull Ups
- Farmer Walk
- Handstand Push Ups
- Wall Walks
- L Sits
- Bicep Curls
- Tricep Pulldowns
- Skull Crushers
- Calf Raises
- Lower Back Isolation Machine
- Dumbbell Lat Raises (Standing and/or Sitting)
- Fly (Standing and/or Sitting)
- Front Raises
- Cable Crossovers