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Bodybuilding basics for beginners.

 

Or 4 rules to follow if you are starting out!

 

Have you always wanted to look like those massive ripped guys at the gym? Want to be muscular to feel more confident or attract women? Whatever the reason you want to be a big guy is, I am going to go through some aspects you should focus on within the first 2-3 years of your training. Since that’s where I’ve made some mistakes when I was starting out, I want to help you avoid them!

 

1) If you don’t have a coach, first 3 months of your training MUST be dedicated to mastering perfect form and mind-muscle connection!

I will tell you right away – I understand it’s hard mentally… you are probably asking: Are you a joke? Seriously? For the whole 3 months I am just going to waste my time working with light weights? Yes, right. This is a necessary step if you want to build a great foundation to develop balanced and defined physique in near future instead of a piece of chubby meat with tons of weak spots. But, under a guidance of a good coach, you can start achieving moderate strength gains (see next point) while improving you form and connection, because he will have a full control over every little detail (but, again, it has to be a good coach, which there is not a lot out there)

 

2) Primary focus for you at this time should be strength gains (intensity) over volume.

Yes, I agree that bodybuilding is not as much about the weights as the looks. But, the first 2-3 years of training is kind of an exception. You won’t be able to build decent size with baby weights. And Yes, 60-70% of the exercise choice should be heavy compound movements within 4-10 rep range. But, all this must be performed on the background of a perfect form (previous point)!

 

3) You have to understand that bodybuilding is a lifestyle that requires some sacrifice.

Even though this point is not directly related to training, it’s still vital to follow if you are serious about REAL results. You will have to plan your daily routine a lot. Briefly, you will have to: minimize your other stresses; always get enough sleep, follow nutrition and supplement programs (I talk more on those aspects in a video called OVERTRAINING EXPLAINED on THIS page).

 

4) Don’t kick into “dirty bulk” mindset

Yes, I understand that you want to grow, and fast! Even though scale number can be going up like crazy from week to week, clothing getting tighter and you feel good about it all, it doesn’t mean sh*t if most of what you gain is fat! Yes, you have to be in caloric surplus if you want  to grow (consume more calories than you burn), but it shouldn’t be above 500 calories above your baseline (number of calories requires for your body to maintain the weight). If you eat too much shit, you will go, instead of muscle mass, into pig mass:) Yes, people used to believe in this approach, but modern training science doesn’t prove it to be successful for attaining athletic body at all!

Of course there is a lot of other aspects that will affect your success, but in my own experience (and with my clients), those are ultra important at early stages of training to take control of!

Are you a beginner and don’t know where to start?

 

 

Author: Nik Kurdoyak

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