So you want to start the long yet rewarding journey of bodybuilding. That’s great! With information overload, it’s hard to keep track of what you really need and don’t need in order to start. So let’s make this an easy process. There are really only 4 bodybuilding pillars you have to follow as a rule, which I guarantee will get results. These 4 pillars will get you through years of bodybuilding, straight out of the noob zone.
Before we go over the 4 pillars, let’s talk about some issues that beginning bodybuilders go through. The first problem is usually motivation. Getting the motivation to get yourself into the gym is hard. To find that motivation, I always ask myself these 2 questions. I suggest using these when you just aren’t feeling the gym on an assigned day. The first is, “What would I be doing right now if I wasn’t working out?” The 2nd question is, “How will what I do instead of going to the gym help me tomorrow?” If I can’t find a good answer to those questions, I usually drag myself into the gym, and so should you!
The 4 Pillars Of Bodybuilding:
#1 Actually Working Out:
One of the most important factors when you want to get jacked. Getting yourself into the gym is extremely difficult, but once you motivate yourself there, you have to consider how to start working out. There are lots of workouts out there, but I believe in being efficient with your valuable time at the gym. This is why I actually recommend a powerlifting routine for bodybuilding beginners.
Now, I know that sounds scary, but it’s actually not really as bad as you think. A power lifting routine essentially consists of benching, deadlifting, and squatting. You also work on accessories, but the big 3 gives you those compound movement gains. What I mean by this is that when you are trying to build muscle, the first thing to do is get stronger. The stronger you are, the more muscle you will have. Powerlifting gets you the basic fundamentals of working out. If you know how to do squatting, benching, and dead-lifting, you can belong in any gym.
I recommend the strong lift routine, which is one of the greatest ways to get your numbers and muscles up the quickest way. Here is the link.
#2 Eating The Correct Diet:
In all reality I should be putting this one at #1. Working out is important, but eating the right diet can be the single most significant factor in how you look. The reason why it’s #2 for me is that even if you ate perfectly, you can be skinny, but you can’t get jacked. Now, when you read about diet, there are all sorts of crazy ideas on how you should eat, so let me keep this simple. The first thing is to go on a website and use one of those calorie calculators.
The next thing is to go download the “my fitness pal app” on your phone. Now I know you don’t want to count calories. I understand it’s incredibly hard, menial, and terrible. Here is the deal. If you continue to count calories for the next week, you will be shocked at the calorie content of your favorite foods. Some will be lower, but most will be much higher.
After you get an idea of how much calories your foods have, I say stop counting calories. Just count grams of protein. If you make sure to get your 75% of your bodyweight in grams of protein, you will be doing well. If you want to do this the right way, eat whole foods, and cut down on fatty foods, like ground beef, and fatty steaks. Following these easy rules, I can guarantee that results will come through in weeks!
#3 Sleep, Rest And More Sleep:
Now this is probably the most under rated pillar of fitness that beginning bodybuilders need. When you’re stressed out and sleeping 6 hours a week, it takes a huge toll on your body. In fact, most of your growth and recovery happens in your sleep. Taking away from that can seriously hurt your potential. In fact, there has been tons of research done on the topic, and scientists are starting to coin the term sleep debt.
They say that if you need 7 hours of sleep (everyone’s different) and you only get 6 hours every night, sleep debt builds up. In fact, after one week of this, your cognitive abilities drastically decrease. Sleep is extremely important, and is one of the best ways for you to get jacked quicker. Make sleep a priority, and get to bed early every night. It’s worth it compared to watching that last Netflix episode (that will always be there!).
#4 Supplements Are Key But Not To Early:
Now this is probably the least important thing you need out of the 4 pillars, but still, it is also the most frequently talked about when considering bodybuilding. For beginners this can be a difficult field to navigate, with so many people telling you all kinds of loony tunes junk science.
Here’s what you need to know:
First, don’t spend a ton of money on supplements if you haven’t consistently been going to the gym. Once you get a routine in place and are actually committed, then consider supplements.
The first thing I would recommend is protein. If you are having a hard time reaching your ideal amount of protein, a protein powder is an easy way to get yourself those last 30 grams of protein. If you get enough protein in your diet naturally, or if you already have one, get a multivitamin. This will make sure that your body is functioning at peak performance. Deficiencies make your body inefficient, which can lead to unproductive muscle growth.
Next consider getting a bottle of creatine mono-hydrate. This is a cheap buy, with tons of information and studies out there about their effectiveness and safety.
If you follow these 4 pillars on your new road to bodybuilding, your beginning days will be full of great gains and glory. So go get started!