How to become a bodybuilder

Workout and Exercise

If you’re just starting, it’s really going to depend on your work schedule and hours that you can train, but I would suggest trying and get in three days a week and split them every other day.

Start with basic exercises for each body part and do two exercises—3 sets of 8-12 reps.

For example, when doing shoulders, use one pressing movement and then one lateral raise movement. If you go to the chest, use a flat bench press and dumbbell flies. Some of the other body parts are worked while doing these, so even if you’re doing chest, it’s affecting some of the delt workouts. That’s why you’re not adding too many exercises at this point.

Working the Back: Back exercises would include a pulldown movement and then a seated pull-in movement. Same sort of sets and reps as before. This, too, works the other parts of the body indirectly.
Working the Arms: I like supersets such as cable curls supersetted with triceps pushdowns, 3 sets of 10. This is great for beginners, and you don’t need much as you already have used your arms for the other body parts.
Working the Legs: It's simple working the legs by doing leg curls, leg extensions, and leg and calf presses. 3 sets each and 12 to 15 reps should be enough to exhaust you.
Working the Abs: One of the best exercises is hanging abs leg raises with the straps. It works the entire core and will really bring out definition.
Finisher: You can finish off with 20 minutes of cardio, your choice, treadmill, or bike.

This is a basic beginning bodybuilding workout, and it will get you off to a good start. Your body will adapt pretty easily, and within three weeks, you’ll want to change the exercises around to new ones. You can become stale and bored with the same thing, so don’t be afraid to substitute exercises in place of each other. For example: Instead of dumbbell flies, use cable crossovers. It’s OK to step outside the box—that’s how the greats do it.

When you feel ready and have the time, you can escalate your workout to four days a week and add some more sets and reps, as stated above. You’ll reach new levels in your training and see some nice changes in the mirror.

1. Prepare to Train

Develop a bodybuilder body by following a training plan focused on cutting body fat and increasing muscle mass. Unlike other fitness programs, such as CrossFit, you are not focusing on total body and functional fitness but rather on specific muscle groups and working them to exhaustion.

Acquire a gym membership or invest in a set of free weights and machines to use at home. Bodybuilding requires rigorous strength training sessions, and you will need access to a variety of dumbbells, barbells, or weight machines to build your physique.

Schedule strength training sessions three times per week and allow one to two days of rest between sessions. This allows your muscles adequate recovery time and minimizes the risk of overtraining, which can impede your progress as a bodybuilder.

2.Create a Workout Plan

The best way to build muscle size is to focus on high weight; low repetition exercises advise the University of Delaware. Body builder Arnold Schwarzenegger aimed for six to 12 repetitions per set when he was training.

Focus on one or two parts of your body during each workout. Here is an example:

Workout 1: Chest and Back
Workout 2: Legs and Abs
Workout 3: Shoulders and Arms

Select a few exercises for each body part. For example, you may do barbell squats, leg extensions, seated calf raises, and dead lifts on leg day. As you continue to work out, your muscles will adapt to each exercise. If you find your muscle growth and strength are plateauing, switch exercises to stress the muscle differently.

DIET

Training is important, but you also diet need to consider what you put in your mouth. If you train hard like this and keep eating bad foods, the results won’t come nearly as fast, and you’ll become discouraged. It takes discipline and hard work both at the gym and in the kitchen.

Reduce your carbs and cut out sugars, white flour products, and fried foods. That alone will make a huge difference. Then when you want to tighten it up more, increase your protein to at least five times a day, and spread it out at 2½-hour intervals. With your high-protein meals, which should consist of chicken, tuna, egg whites, steak, and fish, you can add a salad, a small portion of rice, oatmeal, or baked potato.

Diet will be an essential part of your training and getting into shape. It accounts for about 80 percent of it, so be on the mark. You can have one cheat day, usually a Sunday, and have some things you enjoy eating. Diet in training isn’t really enjoyable, but you’re eating for results, not for pleasure.

Finally, don’t forget your supplements. Amino acid powder, along with and egg, and whey protein, is a are ways to assist with quality muscle growth.

Consuming sufficient protein is critical for developing a bodybuilder body and increasing muscle mass. BodyBuilder.com recommends just under one gram of protein per pound of body weight.

Carbohydrates should make up approximately half of your diet. Choose healthy sources, such as fruits, vegetables, and grains, and avoid sugars and processed carbohydrates. Consume five to seven servings of fruits and vegetables each day. Fats should make up approximately one-quarter of your diet from healthy sources such as seeds, nuts, and vegetable oils.

Eat a minimum of three meals per day, but consider eating smaller meals and adding healthy snacks in between. Finally, stay hydrated. Drink water throughout the day, not just before and after your workout.