Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures


“Bodybuilding Tip #33 -- Respect Gym Etiquette.”


This is something that we can’t stress enough. Please wipe down your benches and put your weights back in the proper spots. Loose weights lying on the ground can cause injury. Let us try and keep the gym a safe and pleasant environment.

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“Bodybuilding Tip #34 -- Don’t be afraid to ask for a spotter”


Don’t be afraid to ask for a spotter on those heavy lifts. Anyone in the gym would be more than happy to help spot you. It is better to be safe then sorry. However, always use a weight you can handle, and let the spotter know how many reps you plan to do. Furthermore, if someone asks you if you need a spot, don’t take it as an insult, they are just trying to help you prevent injury.

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“Bodybuilding Tip #35 -- Be sure to secure your weights.”


Maybe times, I see people benching and overhead pressing without the collars on the weights. These are used to secure the weights down. Because the bar can sometimes tip unexpectedly, use collars, which keep the weight plates from shifting around or sliding off the bar, on both sides of the bar. This helps to prevent injury and silly accidents.

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“Bodybuilding Tip #36 -- Use Creatine”


In terms of usefulness in bodybuilding, I rank creatine monohydrate in the number two spot right behind whey protein. Creatine has been scientifically proven to be effective and is also very inexpensive. The main purpose of creatine is to provide extra energy for your muscles. Creatine also helps to reduce lactic acid buildup, and increase protein synthesis (the muscle building process).

For those considering creatine, just buy any plain Creatine Monohydrate of any brand that uses Creapure. There is no difference between creatine monohydrate of one brand to the next. You will need to take 3-5 grams everyday, alongside with 4-5L (>1 gallon) of water daily. It is also safe for teens. It also does not matter what time of the day you take it. (I take it personally.)

For lots more information, visit the Creatine Sticky found here: http://forum.bodybuilding.com/showth...hp?t=112484941

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“Bodybuilding Tip #37 -- Focus on the negative portion of the rep.”


Don’t neglect the negative or eccentric portion of the rep. This is one of the best ways of promoting muscle growth. During the negative portion, the most damage to the muscle occurs, allowing for muscle growth to occur. If you have a spotter, on the final few reps, allow him/her to assist you on lifting the weight up, and then slowly allow the weight to fall.

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“Bodybuilding Tip #38 -- Don’t worry about stretch marks.”

Stretch marks are bound to occur with bodybuilding and muscle growth. Basically the skin is getting stretched to accomodate for more muscle, thus creating stretch marks. With time, stretch marks should fade. You can also try applying a cocoa butter creme to them.

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“Bodybuilding Tip #39 -- Use Workout Circuits.”


Every once in a while, it might be fun to switch up your workout for just a day. Try using workout circuits, or doing circuit training. This is effectively a full body workout. Try to limit rest times, and focus on the form.”

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“Bodybuilding Tip #40 -- Count calories.”


One of the most common questions I get is why am I not losing or gaining weight. It might be a good idea to start actually counting your daily calorie intake. You may be surprised at how little or how much you are getting. For those who want to gain weight, you need to eat more than you use. For those who want to lose weight, you need to take in less calories than you use. We describe this in much more detail in the Nutrition post.

Another common question I get is what calorie counter to use. I use “MyFitnessPal” for iPhone personally.

 

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures


“Bodybuilding Tip #41 -- Use correct form when squatting.”


I can’t stress this one enough. Every time I go to the gym, I see people who don’t squat with proper form. The full squat means going below parallel- this is done by having your hip below your knee joint. This full squat will have the most benefits and be the most effective for building muscle and strength. Of course, due to larger range of motion, this exercise is more difficult and so you won’t be able to do as much weight.

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“Bodybuilding Tip #42 -- Do not ignore your weakest muscle groups.”


You’re only as strong as your weakest link. It is important to work all muscle groups equally and with the same volume and frequency. Do not choose to ignore the smaller muscle groups like calves or forearms.

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“Bodybuilding Tip #43 -- Do light rotator cuff exercises.”


The primary function of the rotator cuff is to stabilize the shoulders. The rotator cuff is often neglected, and thus injured. For this reason, it is important to properly warmup rotator cuff before doing “push” routines, involving the chest and shoulder muscle groups. The best way to warmup the rotator cuff is doing external rotation using a resistance band or a cable attached to a pulley with about 5-10 lbs of resistance. DO NOT USE A HEAVY WEIGHT!

You can find more information here:
http://health.howstuffworks.com/well...exercises6.htm

 

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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Thanks for your cooperation.

 

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

first

(also, fkn lol.)
cheeky kunts of peace

“Bodybuilding Tip #28 -- There is no secret or “magic pill” in bodybuilding.”

You may see advertisements of “six-pack in 6 days” or the such, I can*guarantee*you that those advertisements are false. There is no magic pill or secret to bodybuilding. It takes time, dedication, and hard work. We do however suggest tips to try and help you reach your goals more*efficiently. Nothing beats a solid routine and nutritional plan.*

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Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures

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