When you have the desire to improve your physical health and begin perfecting your physique, it can be difficult not to jump into bodybuilding headfirst. However, lifting weights can be dangerous. Just as importantly, inexperienced bodybuilders often waste time and energy in the gym achieving minimum results because they don’t know what they’re doing.
We don’t want to see that happen to you. If you want to know “How much should a beginner workout out?” and “How to avoid bodybuilding injuries?” we can help.
Keep reading for everything you need to know about starting a beginner bodybuilding workout.
1. Focusing on Form Over Power
Learning how to avoid bodybuilding injuries comes down to two things. First, you must always use proper lifting techniques. Second, you must always lift within the confines of your abilities.
In beginner bodybuilding, it’s important to focus on perfecting your form before you start thinking about lifting heavier weights. Using the correct lifting form will not only prevent injuries but will also ensure you’re achieving the best results.
2. Mastering the Major Compound Movements
A beginner bodybuilding workout should focus on the major lifts for each muscle group. Mastering these movements is essential for building a foundation of strength and lean muscle mass. The major compound exercises include:
- Bench press
- Military Press
- Bent-over rows
Compound exercises are effective because they call upon the highest number of muscle fibers. You use multiple muscle groups and multiple joints for each exercise. They build strength, balance, and coordination.
3. Starting Slow
If you’re a beginner in bodybuilding, you’re probably wondering, “How much should I work out?”
At first, you should only work out four days a week. You can add a cardio/active recovery day if you feel antsy having three days off.
However, it takes time for your body to adjust to the new stress you’ll be putting on it by lifting weights. Give your body time to adapt to avoid debilitating muscle soreness, fatigue, etc.
You should also limit the volume in each workout. Volume refers to the total number of sets and reps you perform in a given workout. Once again, doing too much as a beginner can leave you painfully sore, exhausted, and broken down.
4. Using Progressive Overload
No matter what kind of beginner bodybuilding workout you do, it must center around the concept of progressive overload. Progressive overload is the art of forcing gradual, attainable progress over time for big, long-term results. However, this isn’t something that happens accidentally.
You must design your program with a specific goal in mind and keep track of every workout. Record every set to note how many reps you did with what weight. Here’s a basic example of how to use progressive overload using squats as the exercise:
- Week 1 – 3 sets of 10 at 100lbs
- Week 2 – 3 sets of 12 at 100lbs
- Week 3 – 3 sets of 14 at 100lbs
- Week 4 – 3 sets of 10 at 115lbs
- Week 5 – 3 sets of 12 at 115lbs
- Week 6 – 3 sets of 14 at 115lbs
You can change up your sets and reps however you see fit. Just make sure you’re making consistent progress in a specific direction. And remember, one of the most important body-building tips is to use workout supplements to fuel your progress.
Look into pre-workout, protein, creatine, and BCAAs. You should also learn more about Kratom and body building. These supplements have shown to have significant effects.
Are You Starting a Beginner Bodybuilding Workout?
If you’re starting a new journey with a beginner bodybuilding workout, follow the steps listed above to make sure your strat out on the right foot. It might be a good idea to hire a personal trainer or work with an experienced lifter since you’re new to the game.
And if you’re looking for more health and fitness advice, check out some of our other articles before you go. Our blog is dedicated to helping people like you improve their lives in every way possible.