There is a bodybuilding craze these days and this can be partly (or maybe a bit more) due to the accessibility of people to ripped celebrities through various social media platforms.
Who doesn’t want to look like Zack Efron with a chiseled six pack and bulging biceps?!
However, what most people don’t realize is that there is no short-cut to bodybuilding and without the best beginner bodybuilding program for you, it would be futile to even contemplate bodybuilding.
In this special beginner guide on how to become a bodybuilder, we will look at how you can start off your bodybuilding journey from scratch.
But like all important things in life, your bodybuilding efforts need to kick-off with a plan.
The Best Beginner Bodybuilding Program Starts with Defining Goals
While you might be all excited and eager to hit the gym and pump iron, you should never neglect the planning stage. And like all good plans, you start off by deciding on what your bodybuilding goals are.
It is not uncommon for laymen to set over-the-top, sensational bodybuilding goals. We are influenced by what we see and the comments of others, especially those in the full view of the media.
Celebs take to Instagram, TikTok, Twitter or YouTube to post videos of their physical transformation with somewhat deceitful riders that make the average Joe believe that they too can achieve the bodybuilding feats of their favorite celebrity.
The problem with this is, the nitty-gritty of what was done by the celeb to achieve their gains are often not revealed, at least not on social media.
What’s more, what works for one person may not necessarily work for you, as we all have a different genetic make-up, bodybuilding needs, health challenges, lifestyle choices and so on.
So it goes without saying that if you ever decide to take up bodybuilding today, the first thing you need to do is to define your bodybuilding goals.
By being honest with yourself and clearly defining what you hope to achieve from your bodybuilding endeavors, you would be taking a step in the right direction. You could have a generic goal of say cutting or bulking, or you could have more specific bodybuilding goals like wanting to gain 30 Lb in 21 days or lose 20 Lb in 4 weeks for example.
Preparation Is Key: Start with a Workout Plan
Once you have set your bodybuilding goals, the next step in this process is to prepare the best beginner bodybuilding program or plan. This plan should be specific, measurable, achievable, relevant, and time bound (S.M.A.R.T).
As a beginner, it would be foolhardy attempting to draw up a plan all on your own. The truth is, you simply don’t have the experience or know-how to prepare a professional workout plan. This is where a qualified trainer, coach or bodybuilding expert would be helpful.
A typical beginners workout plan will be aimed at starting you off with a light training load to gradually ease your body into a regular exercise routine. Your trainer would want to train specific parts of your body, namely; your back, chest, shoulders, legs, glutes, and abs.
Also, your plan may be geared towards a 3-day training regimen (over a specified period of time) with rest days in between to help with recovery. You could have a 4 to 5 week workout plan to get you into shape with light loads on a 3-day a week program where you train your back on one day, legs on the other and abs on the third day in the week.
In preparing a workout plan for you, your trainer would naturally take a lot of things into consideration. More often than not, you would be required to have a through medical checkup to ascertain if you are physically capable of any training. After that, your program would be drawn up based on the medical report, underlying health concerns, your gender, age, weight, daily schedule, and so on.
Your trainer would not only come up with a unique workout plan that works for you, but will also provide a nutrition and lifestyle checklist with a dietary plan to back up your workout efforts.
You see – it is not enough to just hit the gym, lift weights and follow a home warmup and exercise regimen, you also need to eat and sleep well.
It is possible that your fitness trainer comes up with a list of supplements that you should take while training and this is also an important part of the planning process.
As a beginner, you could be made to do 3 sets for each exercise with between 8 and 10 repetitions per set.
Different Types of Nutritional Plans for Bodybuilders
There are indeed different types of nutritional plans available for beginner bodybuilders, but essentially all dietary plans consist of a fair amount of macros (protein, healthy fats and carbohydrates), minerals, and vitamins. Every trainer would tell you to eat clean which basically means to eat only natural, healthy meals while running a workout program.
The odd processed snack on a cheat day would do you no harm, but ultimately your entire nutritional program should be structured to provide your body with the energy fuel needed for each training session.
You would often be advised to have between five to six healthy meals daily with a 3 to 4 hour interval between meals. Eating healthy will ho a long way to increase protein synthesis and promote muscle growth during rest and recovery.
Consuming meals high in protein content is therefore essential and your dietary plan would include protein-rich foods like egg whites, chicken, fish, steak, and tuna. You will also be advised to consume good portions of lentils and beans to prep up your protein intake.
Your diet is absolutely something you should never compromise as it can make or mar your bodybuilding efforts. Avoid eating unhealthy refined and processed food. You should also reduce your consumption of carbohydrates.
As a beginner bodybuilder, your trainer would typically recommend a macronutrient consumption ratio that is in line with your bodyweight and bodybuilding goals.
The table below shows the average daily macronutrient intake for a beginner bodybuilder.
|MACROS||DAILY CONSUMPTION||RECOMMENDED FOOD|
|PROTEIN||1 to 1.5 grams per pound bodyweight. You should aim for between 25 and 30 grams (6 to 8 oz) of protein per meal
|Grass-fed beef, eggs, organic chicken and turkey, wild salmon, Greek yogurt, beans, cottage cheese, casein and whey powder|
|CARBOHYDRATES||150 to 250 grams||Complex carbs that digest at a slow rate to release energy fuel for your workouts. Try foods like brown rice, oats, quinoa, whole grain pasta, yams, and sweet potatoes. You can also consume simple carbs, such as; white potatoes, white rice, and fruits. These are great for post workout recovery and because they digest fast they are quickly absorbed by muscle tissue to aid growth, energy, and strength gains.|
|FATS||65 to 85 grams||Coconut oil, avocados, egg yolks, extra virgin olive oil, natural nut butters, and other healthy fats. Healthy fats provide the body with a store of energy fuel that is used up during intense workouts.|
Is a Bodybuilding Program Designed for Everyone?
The honest answer is NO! Frankly, bodybuilding is not for everyone. If you have an underlying health issue, you are advised to vonaukt with your physician first before embarking on any bodybuilding plan.
Also, pregnant and nursing mothers are advised against engaging in bodybuilding, light exercises to keep fit is not bad, but bodybuilding for the purpose of cutting or bulking is a no-no.
Our fitness trainers can greatly assist you on how to start bodybuilding for women, if you are a beginner and you are not sure if you qualify to run a workout plan.
Apart from health issues, people with dangerous habits and lifestyles like cigarette smoking, excessive drinking of alcohol, substance abuse, and obesity are advised to first seek medical attention before starting a workout plan.
Do Supplements make up part of the Best Beginner Bodybuilding Program?
Supplements can help augment your diet by providing you with the right amount of minerals, viramins and macro-nutrients that you body needs before, during and after workouts.
Your trainer would be in the best position to draw up a list of supplements that would match both your workout and dietary plan.
However, in the absence of more details, you can expect to supplement on multivitamins, Creatine, fish oil, pre-workout powder, and protein powder amongst others. These supplements will provide your body with much needed vitamins, minerals, protein, carbs, and healthy fats. You can check out our assortment of supplements here.
A wise man once said that – “You are what you eat!”. This saying is true, as the good you consume contributes to roughly about 80 percent of your entire workout program.
Food aids muscle building, the supply of energy and recovery. You should also consider supplementing your daily macro intake with supplements, but only on the expert advise of your personal trainer.
The best beginner bodybuilding program is whatever is specific to your bodybuilding needs and will consist of a workout schedule, nutritional plan, and supplementation that is tailored to your age, body weight, gender, and lifestyle.
Not everyone can start a bodybuilding program, but if you are a relatively healthy person and you want to achieve a bodybuilding goal today, you can start now by giving our free coaching a trial.