Bodybuilding is a lifestyle that demands dedication, discipline, and a strategic approach to both nutrition and training. Whether you’re aiming to bulk up with muscle gains or shred fat in preparation for a competition, the journey requires precision and persistence.
Here’s an in-depth guide to everything a beginner needs to know about natural bodybuilding, including training splits, essential workouts, diet, and tips for success.
Bodybuilding Training Splits
Training splits refer to how you divide your workout routine over the week. A well-structured training split helps you manage your time effectively, prevent overtraining, and ensure all muscle groups are adequately targeted. Here are common types of training splits:
- Upper/Lower Split: Alternates between upper body and lower body workouts.
- Push/Pull/Legs Split: Divides workouts into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and legs.
- Body Part Split: Focuses on different muscle groups each day, such as chest day, back day, leg day, etc.
Choosing the Right Split
The best training split is the one that fits your schedule and goals. Arnold Schwarzenegger’s infamous double-split routine may not be feasible for everyone. Instead, select a routine that you can consistently follow, whether it’s training three days a week or six.
Example Training Routine
For beginners, a three-day split can be effective:
- Day 1: Upper Body
- Bench Press: 3 sets of 12 reps
- Bent-over Rows: 3 sets of 12 reps
- Shoulder Press: 3 sets of 12 reps
- Bicep Curls: 3 sets of 12 reps
- Tricep Dips: 3 sets of 12 reps
- Day 2: Lower Body
- Squats: 3 sets of 12 reps
- Deadlifts: 3 sets of 12 reps
- Leg Press: 3 sets of 12 reps
- Leg Curls: 3 sets of 12 reps
- Calf Raises: 3 sets of 12 reps
- Day 3: Rest or Active Recovery
- Day 4: Full Body
- Pull-ups: 3 sets of 12 reps
- Dumbbell Bench Press: 3 sets of 12 reps
- Leg Press: 3 sets of 12 reps
- Shoulder Lateral Raises: 3 sets of 12 reps
- Abs Workout: 3 sets of 15 reps
The Best Bodybuilding Workouts
Here are some of the best bodybuilding workouts.
Essential Compound Exercises
Compound exercises are crucial for building mass as they work multiple muscle groups simultaneously. Here are key exercises to include in your routine:
- Squats: Essential for lower body strength.
- Deadlifts: Target the entire posterior chain.
- Bench Press: Builds chest, shoulders, and triceps.
- Shoulder Press: Focuses on deltoids and triceps.
- Pull-ups/Chin-ups: Great for back and biceps.
Targeted Workouts for Beginners
Back Workout
- Wide Grip Pull-down: 3 sets of 12 reps
- Bent-over Row: 3 sets of 12 reps
- Deadlift: 3 sets of 12 reps
Chest Workout
- Incline Press: 3 sets of 12 reps
- Decline Press: 3 sets of 12 reps
- Flat Bench Fly: 3 sets of 12 reps
Shoulder Workout
- Dumbbell Lateral Raise: 3 sets of 12 reps
- Resistance Band Raise: 3 sets of 12 reps
- Face Pulls: 3 sets of 12 reps
Leg Workout
- Barbell Back Squat: 3 sets of 12 reps
- Leg Extension: 3 sets of 12 reps
- Romanian Deadlift: 3 sets of 12 reps
Arm Workout
- EZ Bar Curl: 3 sets of 12 reps
- Crossbody Dumbbell Hammer Curl: 3 sets of 12 reps
- Tricep Rope Pushdown: 3 sets of 12 reps
- EZ Bar Skull Crusher: 3 sets of 12 reps
Different Weight Training Sets
To prevent plateaus and keep your workouts interesting, incorporate different set styles:
- Straight Sets: Traditional approach with consistent reps and rest.
- Drop Sets: Reduce weight progressively without resting to extend the set.
- Super Sets: Perform two exercises for opposing muscle groups back-to-back without rest.
- Compound Sets: Two exercises for the same muscle group performed consecutively.
- Pyramid Sets: Increase weight and decrease reps with each set.
- Rest-pause Sets: Break a set into mini-sets with short rests to extend beyond failure.
- Time Under Tension (TUT): Focus on the duration muscles are under strain by controlling the lifting tempo.
- Tri-set/Giant Set: Multiple exercises for the same muscle group performed sequentially without rest.
Cardio for Bodybuilding
Cardio is essential but should be tailored to your goals:
- Cutting: Opt for low-intensity steady-state cardio (LISS) to preserve muscle mass while burning fat. Perform this first thing in the morning or post-weight training.
- Bulking: Cardio can help maintain cardiovascular health. Limit sessions to 2-3 times per week to avoid excessive calorie burn.
Bodybuilding Diet
Nutrition is critical in bodybuilding. Focus on macronutrients: proteins, carbohydrates, and fats. A balanced diet helps fuel workouts, support muscle growth, and aid recovery.
Meal Planning
Aim for 5-6 small meals per day to keep your metabolism active:
- Protein Sources: Chicken, turkey, beef, fish, eggs, and whey protein.
- Carbohydrates: Oats, rice, sweet potatoes, and whole grains.
- Fats: Avocado, nuts, seeds, and olive oil.
Example Meal Plan
- Meal 1: Scrambled eggs with spinach and whole-grain toast.
- Meal 2: Greek yogurt with berries and nuts.
- Meal 3: Grilled chicken breast with quinoa and vegetables.
- Meal 4: Protein shake and a banana.
- Meal 5: Salmon with sweet potato and asparagus.
- Meal 6: Cottage cheese with pineapple.
Cheat Meals
Incorporate controlled cheat meals to reboot metabolism. Avoid overindulging to prevent setbacks.
Supplements for Bodybuilding
Below are the best supplements for bodybuilding,
- Whey Protein: For quick protein absorption post-workout.
- BCAAs (Branched-Chain Amino Acids): To reduce muscle breakdown and fatigue during workouts.
Final Tips for Success
Follow the tips below to get the best out of your bodybuilding regimen,
Recovery
- Stretching and Mobility: Incorporate pre- and post-workout stretching to prevent injuries.
- Rest: Ensure adequate sleep and rest days for muscle recovery.
Conclusion
Consistency and commitment are key. Stick to your plan, stay disciplined, and avoid shortcuts like ego-lifting.
Bodybuilding is a journey that transforms your physique and mindset. With the right training, nutrition, and dedication, achieving your bodybuilding goals is within reach. Embrace the challenge and enjoy the rewards of your hard work.
Next, see this post on Weightlifting vs Bodybuildiing: Which Is Better For Size and Strength?
