How to become a bodybuilder for beginners: A complete guide

Man lifting weights

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How to become a bodybuilder for beginners that are trying to increase muscle mass?

While other sports set their goal in heavy lifting, bodybuilding aims to achieve a complete and balanced muscle development that will eventually turn into an expression of strength and body proportion. Also known as bodybuilding.

The physical activity aimed to maximize muscular development for both men and women is what is known as bodybuilding.

Weight management, as a way to develop muscle strength, has a remote and documented origin in numerous ancient civilizations.

Bodybuilding background

Weightlifting was used as a demonstration of strength in old China. The Assyrian-Babylonian empire, ancient Egypt, the Mayan culture, and among the barbarian tribes of Germany and Britain.

Although the first antecedent of bodybuilding, the human body’s training is found in classical Greece without a doubt.

Evidenced by the magnificent Hellenic art and the archaeological remains of that period that prove the use of weights to exercise and develop strength as part of the Greek athletes.

Rome then continues the “Helenan” culture, contributing to the concept by adding the “gymnasium” practice as leisure and overall fitness center.

A beginner bodybuilding diet and routine will eventually turn into a lifestyle that can be very healthy based on physical exercise and proper eating.

Competition

Bodybuilders pose in front of a jury or panel of judges, who then assign scores and, according to the result, grant the titles to which the competition refers to as either Mister Universe or Mister Olympia.

How to become a bodybuilder for beginners

The bodybuilding competition is basically divided into four rounds and 2 stages:

  • 1st stage – Pre competition
  • 2nd stage – Final

Symmetry rounds: four positions or postures of general nature are made of the front, left side, back, and right side. The proportion of the muscles and the lower and upper planes of the athlete’s body is measured too.

Bodybuilding: it consists of realizing the mandatory poses differentiating the qualifying or pre-competition stage of the final.

The first 4 poses are made only, unlike that in the final, the 7 poses that make up the same are performed.

Routine poses: in this round, the athlete shows through poses his best aspects to the compass of a musical rhythm selected for this fact, each minute of music is to perform a choreography of poses.

Free Poses: Final round of competition is characterized by athletes posing freely as a group in which only the event participants’ finalists. Each one shows the best of their physique, compared with the rest of the athletes.

The first one, known as pre-competition or semifinals, in which 4 poses of symmetry and 4 mandatory poses of muscularity are performed to determine the degree of development, definition, size, symmetry, proportions, in addition to the aesthetics to divide the scores.

The second part receives the name of Final or Competition. Between 5 and 6 finalists are selected with similar rounds like in the pre-competition again, varying muscularity, and the round of free poses or ¨Pose Down¨ is also incorporated.

The pain barrier: The essence of bodybuilding is the search for muscle hypertrophy. Being the main reason millions of individuals worldwide enroll in a gym to achieve a pleasant physique.

Topic: How to become a bodybuilder for beginners

how to become a bodybuilder for beginners

To achieve muscle growth, the pain barrier must be experienced. As an approach to resistance training, muscle congestion is sought.

This means getting as much blood as possible to pump the inside of the muscle with each repetition.

During this process, muscle fibers are stimulated and forced to adapt to training and respond by growing.

Beginner bodybuilding diet and supplementation

Vitamins decisively influence health and prevent deficiency diseases and stop or even reverse the progress of many other conditions linked to aging.

Another thing to keep in mind is that vitamins are essential organic compounds for your health and important elements that regulate vital metabolic processes, which is crucial for a proper beginner bodybuilding diet.

There are two kinds of vitamins: fat-soluble, which dissolve in fats and oils, and water-soluble, which dissolve in water:

  • Fat-soluble vitamins require fats or oils in the digestive tract to be absorbed by our body. These can often be found in fatty parts of the food (in meats, fruits, and vegetables) and are stored in the liver and other organs and tissues. Characteristic examples are vitamins A, D, E, and K
  • Water-soluble vitamins require water in the digestive tract to be absorbed by the body. Since it cannot be stored significantly, it must be replaced daily. Representative examples of this modality are Pyridoxine, Vitamin C, Naían, Thiamine, Riboflavin or Folic Acid

Nutrition

If training is important in the life of bodybuilders, nutrition is more. This is the most important factor that makes or breaks the successes or failures of bodybuilding.

That is why it influences all physical improvement programs so much. Hence the importance of knowing the calories to be consumed by eating the right foods at the right times.

Daily Calorie intake

There is no equal weight-calorie ratio for everyone but the table serves as a reference. To increase weight the weighing column is used; To lose weight the light column.

weight and calorie chart

This also depends on each individual’s metabolism speed. The table applies to men and women.

Protein

how to become a bodybuilder for beginners
Topic: How to become a bodybuilder for beginners

The primary function of proteins is to produce body tissue. Without it, the organs, hair, nails, immune system, and the rest of the body could not survive.

Proteins are any of the numerous organic compounds consisting of amino acids linked by peptide bonds.

These proteins are the result of the different combinations between twenty different amino acids:

Alanine, L-arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, izo leucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Most plants and microorganisms are able to use inorganic compounds to obtain all the necessary amino acids in their growth, but animals need to get some of the amino acids through their diet.

These amino acids are known as “essential”, which are:

Lysine, tryptophan, Valine, histidine, Leucine, Isoleucine, Phenylalanine, Threonine, Methionine, and Arginine.

All of them are found in adequate amounts in protein-rich animal foods, and in certain combinations of greens and some vegetables.

In addition to these eight, aspartic acid could be considered essential (in fasting cases, it significantly delays weight loss).

Amino acids: The foundation for a proper bodybuilding diet

  1. Arginine: Brewer’s Yeast, Skimmed Milk Powder, Veal Liver, Mortadella, Frankfurts and Burgers
  2. Tryptophan: beef liver and brewer’s yeast
  3. Lysine: brewer’s yeast, frankfurts, mortadella, skim milk powder, and hamburgers
  4. Histidine: brewer’s yeast, veal liver, mortadella, and skim milk powder
  5. Cystine: veal liver, macaroni, noodles, and skim milk powder

It is estimated that humans have about 30,000 different proteins, of which only 2% have been described in depth.

As myosin, which is the main protein responsible for muscle contraction, is combined with actin and acts in the skeletal muscle contracting and different cell movement types.

Carbohydrates

How to become a bodybuilder for beginners
Topic: How to become a bodybuilder for beginners

Carbohydrates are the source of energy preferred by the body. They are divided into two groups: simple carbohydrates and complex carbohydrates.

Complex carbohydrates break down slowly and provide glucose. Except for meals after training, these are the majority of dietary carbohydrates.

Simple carbohydrates are only recommended during the first two hours after training. The reason is simple: they break down quickly and transform into glucose, and if it is not used immediately, it will pass into the reserve in the form of fat.

During the two hours following training, a window remains open in which the body and muscles are especially receptive to simple carbohydrates.

It is at this time when glycogen levels are replenished, and the forces lost during training are recovered.

The best carbohydrates sources are potatoes, sweet potatoes, rice, pasta, Bread, Legumes, and, of course, supplements.

Fats

Fat is the largest energy source, and because it is a very compact fuel, it is stored very well for times when carbohydrate intake is reduced.

But in today’s society, there is no need for storage, so its use should be reduced; since storage in the body can be a problem.

All necessary fats are found in a typical daily diet and should constitute less than 10% of the daily calorie count.

It is recommended to use olive oil, which guarantees the contribution of fatty acids necessary for the body.

Minerals

Inorganic minerals are necessary for the structural reconstruction of body tissues and participating in processes such as the action of enzyme systems, muscle contraction, nervous reactions, and blood clotting.

These mineral nutrients, which must be supplied in the diet, are divided into two classes:

  • Macroelements, such as calcium, phosphorus, magnesium, sodium, iron, iodine, and potassium
  • Microelements, such as copper, cobalt, chromium, manganese, fluorine, and zinc.

Mineral needs are varied, but as with vitamins, the supply must increase in periods of growth or illness

Topic: How to become a bodybuilder for beginners
bodybuilding for beginners
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Joel Zazueta

Hey! Joel here; A graduate of Herbalism & Naturopathy Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions in regards to your health. Stay Safe and Healthy!

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