Bodybuilding Basics
Bodybuilding isn’t easy. It takes huge amounts of dedication, time, and effort. It isn’t simply about pumping iron either—effective bodybuilding comes from a balance of training, diet, and rest. It also takes a specialized set of knowledge and skills, and it is difficult to accomplish without the assistance of a personal trainer. A personal trainer that specializes in bodybuilding can help you plan your workout regimen, give dietary recommendations, provide motivation, and keep you safe while lifting. For personal training in Greenville that focuses on bodybuilding, look no further than Brit’s Brothers Gym.
Training
Obviously, physical training is a large component of bodybuilding. The key principle of gaining muscle mass is to push your body beyond its limits. Your muscles won’t grow unless you give them a reason to. The way to do this is to progressively increase the number of reps and the amount of weight you are lifting each week. If you are serious about building muscle and strength, you will need to hit the gym at least three days a week, preferably four. You will want to focus on one area of the body each day. For example, day 1 for upper body, day 2 for core, and day 3 for legs. It is recommended that you complete 2-3 exercises for each body part, 3-4 sets per exercise, and 6-8 repetitions per set. Some of the best exercises for building muscle are bench presses, deadlifts, squats, and chin-ups. Your workout should include these, plus any other exercises suggested by your personal trainer.
Nutrition
Nutrition is a key element of bodybuilding. You will find that you need a much larger calorie intake than you used to, because your body is burning more energy as you train and needs extra energy to grow. However, the type of food you eat matters greatly. For bodybuilding, you need lots of protein, about one gram of protein per pound of bodyweight each day. You can incorporate lean protein like chicken or fish into each meal and drink a whey protein shake between meals. Vegetables are also extremely important, as they provide you with fiber, antioxidants, vitamins, and minerals, and can help you stay full longer. Perhaps most importantly, be sure to drink plenty of water, at least a gallon each day. Dehydration can be dangerous and is counterproductive to building healthy muscle mass.
Rest
While weightlifting and diet are the more obvious elements of bodybuilding, many people underestimate the role of resting between workouts. Muscles need time to repair and grow, so taking a day off in between gym visits is vital to muscle growth. For some, it can be difficult to take a day off from training because it feels like you are wasting time. On the contrary, your rest days are when your muscles do most of their growing and are crucial to bodybuilding. If you do go to the gym two days in a row, be sure to avoid working the same muscle areas as you did the day before. It is also important to rest in between sets to avoid overly straining your muscles.
A good night’s sleep is extremely helpful for bodybuilding and maintaining a healthy body in general. Most cellular repair happens while we are sleeping, so it’s important to give your body adequate time to do so. Intense workouts increase the amount of recovery your body will need while you sleep. Be sure to get at least 6-8 hours of quality sleep each night.
Bodybuilding is a big commitment and is not for the faint of heart. It requires immense willpower, motivation and organization to successfully and safely build muscle. If you are serious about bodybuilding, you will need time, energy and the help of professional personal trainers. Contact Brit’s Brothers today for bodybuilding packages and information.