Bodybuilding Where To Start

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How to Get Started with Bodybuilding

How to Get Started with Bodybuilding

Do you want to compete in bodybuilding competitions? Have you ever been inspired by an old Arnold Schwarzenegger video? Is there a competition that has piqued your interest recently? Bodybuilding is becoming a more popular sport for both men and women, with competitions springing up in nearly every major city. To begin bodybuilding, you must first locate a gym, begin weight training, and tailor your diet to your routine.

Locating a Gym

Participate in regional competitions. Visit local competitions when you're first starting out for a few reasons: you'll get a feel for competitions and what's expected of you, you'll meet potential competitors, and you'll be able to speak with like-minded men and women who share your passion for the sport. At a competition, you can make connections that you wouldn't be able to make at your local gym.
The purpose of this event is to network and learn more about the sport and the local community, not to find a sponsor or a way to make money. Don't ask for favors; instead, seek advice.

Ask bodybuilders and coaches for advice.

If at all possible, speak with the bodybuilders and coaches you meet at the competition. They might be able to suggest the best bodybuilding gyms in your area, or they might know of a personal trainer who is looking for new clients. 
Ask bodybuilders or their coaches if the gym they go to is open to the public or if there is room on their rosters for another trainee. While they may be your competitors in the future, the majority of them are eager to share their enthusiasm for the sport.
"Where do you train?" is a simple question to ask. "How did you get started?" says the narrator. "How does a typical training session look?" Each of these questions can assist you in your bodybuilding endeavors.

At least three gyms should be visited.

Even if you enjoy the first gym you visit, you should go to at least three more to find one that meets all of your requirements. Gyms offer a wide range of amenities and training programs; while one may have all of the equipment you need, another may be more effective for you due to the knowledge of its trainers.
Before you sign up for a gym, make sure you read the terms of your contract. Some gyms may exaggerate their offerings but charge a large fee if you cancel your membership early, while others may have exclusivity clauses.

Join a gym that is right for you.

A personal trainer is not required for every bodybuilder, and a 24-hour gym is not required for every bodybuilder. Find a gym that meets all of your requirements, including hours of operation, fitness equipment, training instruction, and membership fees.
Bodybuilding does not have to break the bank, but it can easily do so. When joining a gym, hiring a personal trainer, paying competition fees, and purchasing competition apparel, keep your personal budget in mind.

Become a member of a gym that is right for you

A personal trainer isn't necessary for every bodybuilder, and a 24-hour gym isn't necessary for every bodybuilder. Find a gym that meets all of your requirements, including hours of operation, training equipment, training instruction, and membership costs.
It is not necessary for bodybuilding to drain your bank account, but it can. When joining a gym, hiring a personal trainer, paying competition fees, and purchasing competition apparel, make sure you keep your personal budget in mind.

Start Lifting Weights

Determine your body type and what you want to achieve.

If you want to enter competitions, you should be aware of your body's strengths as well as what judges will be looking for. Investigate the federation's rules and attend a competition to observe the competitors. Along with your trainer's guidance, this will assist you in designing an effective training program.

Get your feet moving.

If you've hired a personal trainer, show up for your first session and follow the instructions to the letter. If you're on an exercise program, make sure you follow each step to the letter and complete each exercise to the best of your ability. The most difficult aspect of bodybuilding is getting started.
If you're working with a personal trainer, pay attention to their recommendations and stick to the workout plans they've devised. These are likely to be challenging, but they're done in a specific order and pattern to help your body develop long-term, useful muscles.
Squats and bench presses will likely be the first exercises you do. These exercises allow you to gradually increase the amount of weight you lift while achieving significant results.

Keep tabs on your progress. 

Progress photos (ideally taken in the same lighting and clothing each week), weight gains, and measurement gains can all be used to track your progress. Keep a notebook or folder on your phone or computer with all of your gains and observations, so you can check in on your progress at any time.
This may not appear to be a significant step, but being able to see physical changes in your body can help you stay motivated.
Use the same pose in each of your photos if at all possible, as this will help you see any potential changes more clearly.

By keeping track of your progress, you'll be able to see which exercises and routines are most effective.

Gradually increase your reps and weights.

If you've been lifting a certain set of weights for a week, don't add another 20 pounds right away, as this could result in injury and set your training back. Gradually increase your weight limits, and stop if you experience any sharp pain or are in danger of losing weight.
You might want to try deadlifting and other similar challenging lifts under the supervision of a trainer or partner. If that's the case, keep in mind that these should never be done alone, and they shouldn't make up the majority of your workouts.

Four to five times per week, you should exercise.

Although you may be tempted to train seven days a week, or even multiple times per day, doing so will stifle your progress and cause muscle damage. Aim for four to five training sessions per week, with different types of exercises. Because the human body is highly adaptable, bodybuilding and weightlifting require you to keep your muscles guessing. [9]
Although you should not engage in intense training seven days a week, you should be active every day in some way, even if it is as simple as walking up the stairs rather than taking the elevator or taking a walk around the block.

After a workout, stretch.

Although you don't have to twist yourself into a pretzel at the end of each workout, you should stretch thoroughly for at least 5 to 10 minutes.

Allow time for your body to heal.

Make sure to include some recovery time when aiming for four to five days of training per week. You can go for a leisurely walk or a relaxed jog every one to three days. You could swim or do yoga on one of the two to three days. Make sure you allow enough time for your body to rest and heal.
Under no circumstances should you skip a rest day. If you don't give your body time to heal and repair, it won't be able to build muscle effectively. Because building muscle necessitates creating tiny tears in muscle fibers, which then heal, failing to give your body enough time to repair and rest will result in minimal gains and an increased risk of injury.

Making a Diet Plan

Consult a dietitian who is familiar with the nutritional requirements of bodybuilders.

Before making any major dietary changes, you should speak with a dietitian who has experience working with bodybuilders. They will be able to create an eating plan for you that will assist you in achieving your objectives.

Reduce your intake of processed foods.

High-sodium, highly processed foods will not provide your body with the energy it needs to maintain heavy weightlifting and exercise. You must say a firm “goodbye” to processed foods if you want to consistently build muscle and lose body fat.

Sugar and artificial sweeteners should be avoided.

You're also doing yourself a disservice if you avoid processed foods but still consume sugar or artificial sweeteners. If you need to sweeten something, go for natural sugars like fruit, honey, or maple syrup. Make sure to use sugar in moderation. Choose fresh over pre-made whenever possible. Encourage healthy eating habits by doing things like pre-chopping your food or making weekly lunches.

Increase your protein consumption.

Muscle growth and maintenance necessitate the consumption of protein. A low-protein diet will prevent you from gaining muscle mass and may even cause you to lose muscle mass and fatigue. While a steak isn't required at every meal, you should include meat, beans, dairy, eggs, and nuts in your diet.
Protein should be consumed in moderation. A pound of bacon will not provide your body with the same amount of nutrients as a pound of grass-fed, lean beef.
For a well-rounded diet, include plant-based protein sources such as nuts, nut butters, soy, legumes (such as kidney beans, chickpeas, and lentils), and other plant proteins.

Consume a lot of carbohydrates.

Although a high-protein diet is essential for bodybuilding, carbohydrates are also necessary for your body to build and process energy. Instead, make sure you're eating the right kinds of carbs; a doughnut and a bowl of quinoa aren't the same thing. When adding carbs to your diet, go for whole-grain, high-quality carbohydrates like quinoa, brown rice, oats, and barley.

Protein supplements should be used with caution.

It's not a guarantee that drinking a protein shake every morning will help you gain muscle mass. Protein shakes aren't necessarily bad, but they're also not a magical way to gain muscle. If you decide to add a protein supplement to your diet, make sure it contains high-quality ingredients (i.e. not riddled with sugar and empty carbs).
Protein supplements can help a bodybuilder achieve a lot, but they aren't strictly necessary; while it may be difficult, you can get all of the protein you need by eating a healthy diet and making wise food choices.


Two additions to your eating plan should be made on training days: a pre/during workout drink and a post workout shake. The idea of a carb/protein drink that you can have before and during your workout is a relatively new concept in supplementation.

Gatorade with a packet of Amino Vital is an example of this. A carb drink like Vitargo, mixed with protein and possibly creatine, is probably the most common example. This keeps you in an anabolic state while you train, which helps you recover faster and gain more quickly.
Many people consume a caffeine/creatine/nitric oxide-based pre-workout energy drink. If you don't mind the caffeine buzz, this is also a good option.

I don't want the caffeine because I work out late, but I do want the "volumizing" effects of this drink combined with the anabolic effects of the other drink, so I combine Gatorade with creatine/nitric oxide/glutamine/BCAA powder. This is effective and helps me get through my workout. Drink a protein shake with fruit mixed in within 20-30 minutes of finishing your workout, as described in the "supplements" section. This aids recovery and growth even more.


Protein powder, a good multivitamin/mineral, and creatine are essential supplements. There are many things you can add to this, but these are the three most important.


Protein powder is useful as a quick and convenient source of protein if you can't make it to a meal or are unable to eat a sit-down meal, such as at work or school.

Within 20-30 minutes of training, consume a post-workout shake containing 30-40 grams of simple carbs and the same amount of protein. This kick-starts the recovery and growth process. Protein powders come in a variety of forms, as well as "formula" powders.
Whey protein is the highest-quality protein available, and it's also the fastest-digesting. Milk, or casein protein, is currently popular because it is slow to digest, which is beneficial if you can't have a shake as often as you'd like or before bed.

Protein blends that combine whey, milk, and soy are also available for the same reason—slow digestion. Muscle Milk, a blend of milk protein and mcts with a few more carbs than usual, is an example of a "formula" powder. Another product of this type is Syntha-6. Learn more 


A multivitamin is taken as a precaution; if you are deficient in key nutrients, you will not make as much progress. Look for a natural vitamin supplement rather than one that is synthetic or artificial. Higher potencies, especially in the B's and C's, are my preference. Look for a dosage of at least 50mg. B vitamins, as well as at least 300 mg of vitamin C. Learn more 


Creatine is a tried-and-true product that boosts energy and volumizes muscles, which means it can make them swell. This concept is at the heart of a lot of current products. There are numerous types of creatine available, all of which claim to be the best. I prefer the original creatine monohydrate on its own, but it must be combined with a sugary beverage, such as Gatorade. Learn more 


A basic stack like this is a good place to start when it comes to supplement use. As your goals and budget dictate, you can add to this over time. I would use a thermogenic product like Lipo 6 or Hydroxycut for fat loss. These types of products have a long history and have been tried and true.

When is the best time to begin bodybuilding?

Begin young.
Bodybuilding is best started in your late teens or early twenties. Puberty and bodybuilding are linked because this is when muscles grow the fastest. Between the ages of 17 and 25, your muscles will experience a testosterone-driven growth spurt.

Can I begin bodybuilding at the age of 25?

People of all ages and fitness levels can benefit from joining a gym if they meet the above criteria. It's one thing to lift weights and quite another to begin bodybuilding. Bodybuilding is best done between the ages of 20 and 30, or when you have reached full growth.

Can I begin bodybuilding at the age of 30?

It's Possible to Build Muscle After 30

Start growing muscle mass as soon as you become 40 if you want to start bodybuilding. Weightlifting and other resistance exercises are good options, but you must work as smartly and as hard as possible.

When does it become difficult to gain muscle mass?

As people get older, both men and women lose muscular mass. After the age of 30, the majority of people see their muscle mass decline by 3% to 5% per decade. Unfortunately, when your muscle mass declines, you're more likely to shatter a bone if you fall. People who have sarcopenia are at an increased risk.

Is it too late to start exercising at 25?

"It's never too late to start," Masiello stated emphatically. "Older people who start exercising can't believe how much better they look and feel." Especially when long-standing chronic pains fade away. Exercise is therapeutic.

When does muscle growth come to an end?

"Around the age of 40, muscle mass peaks. Then, due to sarcopenia, it starts to deteriorate," says Pete Rufo, a performance coach at Beast Training Academy in Chicago. "A lack of exercise and sedentary lifestyles are important contributors to muscle mass loss.

Is it too late to start bodybuilding at 40?

"At my age, is it possible for me to restore my old body and gain muscle?"you wonder. Yes is the simple answer! You can gain muscle after 40, but it will require an entirely different technique than when you were younger and weight trained and dieted.

Is bodybuilding related to height?

Height is unaffected by bodybuilding. It will neither help you grow taller nor make you shorter. It's also false that exercising as a child would impede your growth (though there is a caveat to this).

Why do bodybuilders seem so frail?

Bodybuilders are weaker than powerlifters because they focus on creating the largest muscles possible rather than lifting the heaviest weight feasible. Strength and hypertrophy are frequently associated.The idea is that as you get stronger, your muscles will grow in size.

Is it possible to get ripped at 35?

Gains are still possible for older men.

They discovered that men between the ages of 35 and 50 built just as much muscle as those between the ages of 18 and 22. DEXA (duel-energy x-ray absorptiometry) scans revealed that college-aged males acquired two pounds of muscle whereas middle-aged men gained 2.5 pounds.

What makes bodybuilding so difficult?

One of the most physically demanding sports is bodybuilding. What makes it so difficult is the amount of time you must devote to all of the other factors, such as diet, recovery, supplement, and drug routines, in addition to the 2-3 hours of intense training. It's a demanding process that lasts around the clock.

Is it possible to gain weight in two months?

According to a research published in ACSM's Health & Fitness Journal in August 2015, rigorous exercise can result in a 3-pound gain in lean muscle weight in just 10 weeks, or two to three months.

To be a bodybuilder, what skills are required?

If you embrace these five fitness abilities, you'll be on your way to sustainable change.
Knowledge. Mindfulness.... Self-Compassion.... Humility.... Discipline. Knowledge is a scientifically validated understanding of topics such as training and nutrition.

How long do biceps grow?

It usually takes 6-8 weeks for you to notice a difference in the appearance of your arms. Around the 12-week mark, you should expect to see more noticeable changes, especially if you didn't have much muscle mass in the area before!

Is becoming a bodybuilder unhealthy?

Unfortunately, while bodybuilding can help with muscular and bone health, it can also be harmful to your heart. According to How Stuff Works, heavy lifting, such as lifting more than half of your body weight, can put you at danger of tearing your aorta, a potentially fatal cardiac condition.

Is bodybuilding a sport or a recreational activity?

Juse enjoys sculpture... Bodybuilding is considered a sport by the Amateur Athletic Union, which supervises sports including track and field, swimming, and boxing in the United States. Bodybuilders are sportsmen and showmen who spend hours in the gym lifting weights to gain muscle.

Is becoming a bodybuilder unhealthy?

Unfortunately, while bodybuilding can help with muscular and bone health, it can also be harmful to your heart. According to How Stuff Works, heavy lifting, such as lifting more than half of your body weight, can put you at danger of tearing your aorta, a potentially fatal cardiac condition.

Is bodybuilding a sport or a recreational activity?

Juse enjoys sculpture... Bodybuilding is considered a sport by the Amateur Athletic Union, which supervises sports including track and field, swimming, and boxing in the United States. Bodybuilders are sportsmen and showmen who spend hours in the gym lifting weights to gain muscle.

Bodybuilders train for how many hours every day?

Surprisingly, they only trained for around an hour (plus or minus a little bit) on average five days a week. Yes, it took about 5-7 hours in total.

Last word

We'll move on to new routines and information on how to set up a home gym in the next section. The series will come to a close with a comprehensive glossary of terms.

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