6 Bodybuilding Basics to Maximize Your Results
Many weightlifters and bodybuilders forget the basics. This guide shows 6 bodybuilding basics to maximize your results.
Whether your goal is to improve your health, enhance your appearance, or a mixture of the two, strength training is an excellent tool. But with any physical activity, it’s a bad idea to jump right in and expect good results.
If you don’t master the bodybuilding basics first, you put yourself at risk of injury and won’t get the results you’re hoping for. To help you learn how to put on muscle in the safest, most effective way possible, we’ve put together a few Anavar benefits in bodybuilding tips.
Follow this guide, and you’ll reach your goals before you know it.
Perfect Your Form First
Trying to train with heavy weights without perfecting your form first is not only ineffective, but it’s also downright dangerous. The last thing you want to do is throw your back out or tear a muscle, putting you out of action for weeks or months, and taking you that much further from your goals.
Instead, start with lower weights and lift in front of a mirror. Regardless of the type of movement you’re making, your spine should be kept in alignment. This means keeping your back straight with your ears in line with your shoulders.
Watch yourself in the mirror and ensure that you’re lifting with perfect form every time before moving on to heavier weights.
Focus on the Big Five
If you’re working out in a gym, you’ll have a wide variety of machines and benches to choose form. But when you’re trying to gain muscle, the best thing you can do is keep it simple. Instead of working out with intricate machines, focus on the big five of weightlifting.
These lifts are squat, deadlift, bench press, overhead press, and row. These are the most effective of all lifts because each one is a compound movement, meaning they hit every major muscle group at once.
All five should be included in your weight training program, which brings us to creating said program.
Build a Program
As mentioned above, it’s a bad idea to jump into weightlifting without a little preparation. You shouldn’t just show up to the gym and wing it, hoping for the best. Instead, you need to build a program and stick to it.
First, determine which days and times you’ll be working out. Creating a schedule and following it will make you more likely to exercise when you should.
Once you have your training schedule, you need to decide which exercises you’ll do on which days and in what order. It might sound extreme, but a strict plan and routine will help you be more efficient in the gym and reach your goals faster.
If you need help doing so, don’t be afraid to enlist a personal trainer. Tell them about yourself and your goals and they’ll be able to draw up a training program specific to your wants and needs.
Don’t Lift Every Day
In your weightlifting program, you need to schedule days off. This can be a frustrating prospect, as common sense would suggest more exercise equals greater results. But this is not the case. In fact, the opposite is true.
If you don’t give your body time to rest, it won’t be able to build muscle effectively. This is because your body doesn’t make improvements while you’re exercising but while you rest. So, aim for lifting 3 or 4 days a week, and get plenty of good quality sleep every night.
Now, this doesn’t mean that you should sit on your couch all day when you’re taking the day off from lifting. You should still be getting your body moving, doing some light training such as going for a walk or a bike ride.
Fine Tune Your Diet
When your goal is to gain mass, weight lifting is a must. However, your diet is going to play a major role in your progress.
To gain mass, you need to gain weight. This means eating more calories than you burn, or being in a positive energy balance. That said, you shouldn’t eat just anything. If the calories you take in are of poor quality, you’ll gain more fat than you probably intended.
Do your best to eat whole, nutrient-dense foods. Your diet should include plenty of lean proteins, as well as healthy fats and carbohydrates.
At each meal, and for snacks as well, you should have lots of fruits and vegetables. Protein and carbohydrates are important for bulking, but fruits and vegetables will keep you feeling your best.
Now, if you want to include supplements in your diet as well, you can absolutely do so. Many people find greater success with bodybuilding when they supplement their diet with protein shakes or other add-ons.
There are three things to keep in mind when approaching the idea of adding supplements to your routine. First, it’s that they should be taken in conjunction with a healthy diet. You can’t expect good results from supplements alone.
Second, do your research before choosing a supplement for you. It’s important that what you’re taking is high-quality and scientifically proven. You can view more about this subject on the Supplementor website.
Last, you should always consult your physician before introducing any new substance into your body. Supplements sometimes don’t mix well with certain preexisting conditions and prescription medications.
Your doctor will be able to recommend good options for you and your particular health profile.
Learn the Bodybuilding Basics to Get the Most Out of Your Routine
Being excited about the idea of gaining muscle through weight training is great – it’s that excitement that will motivate you toward your goals. However, if you want the best results possible, it’s important to develop a plan and master the bodybuilding basics.
Jumping straight into the gym and lifting the heaviest weight you can find on the first day will not help you. Make a plan, start slow, and prioritize health. The progress you make by doing so will speak for itself.
In need of further health and fitness advice? Take a look at our blog!
Rene Bennett is a graduate of New Jersey, where he played volleyball and annoyed a lot of professors. Now as Zobuz’s Editor, he enjoys writing about delicious BBQ, outrageous style trends and all things Buzz worthy.