Making a Workout Plan
Join a gym to get access to equipment. Bodybuilding requires you to do lots of intense weight lifting with dumbbells and barbells, which almost all gyms and fitness centers will have. Look online to find a gym that’s close to you and that fits your needs. Be sure to add the monthly membership fee to your budget. If you really love bodybuilding, you may eventually want to create a home gym. This will require space, time, and money, so start with a gym membership.
Make a daily schedule for your workouts. Dedicate yourself to your goal! Set aside an hour or two on training days for workouts. Plan to train five to six days every week. To build this time into your schedule, wake up one hour earlier than you have in the past. Be sure you don’t sacrifice a healthy sleep schedule of at least eight hours per night, however. You can also break up the workout into two to three sessions that you fit in over the course of your day.
Vary your exercises to target different muscle groups. Once you’ve got exercises that hit every muscle group in the body under your belt, mix them up for maximum effect. Instead of running through all the exercises you know in every workout, create plans that use exercises strategically. For example, you can: Pair two opposing muscle groups together by doing what’s called “supersetting.” Work out the biceps during one set, then the triceps during your “rest” before the next set of bicep exercises. Hit muscles groups once every 2-3 days. Break up your upper-body training days with either rest days or workouts for your lower body.
Figure out your starting weights for each exercise. Start with very small weights, and go up a few pounds (or kilos) until you’ve found the weight that lets you complete (but work hard for!) 8-12 repetitions, or “reps.” Don’t worry about how big or small the number is when you’re starting out. These reps should be tough, especially by the end, but you shouldn’t be straining or hurting yourself. Any weight that causes you to lose your form (such as slumping your shoulders) is also too heavy.
Do 8-12 reps of each exercise to build muscle. Make sure you’re doing enough reps of each exercise to make it effective. Generally, a good workout includes 3-4 sets of at least 8-12 reps in each set for every exercise. If you just lift a weight one time, you won’t get very much out of your gym membership! Rest for about 45 seconds to 2 minutes between sets. If you’re working with really heavy weights, you can bring the reps down to five per set. You can also increase your set to fifteen reps per set if you’re using lower weights. You can also increase your number of sets to four or even five.
Do warm-up sets to avoid injury. Build up to your target weight with a few lighter sets. This will warm up your muscles. You don’t want to jump right into the thick of your workout, as this could lead to strain or injury. For example, do one set of 10-15 reps with a very low weight. Next, do a set of 8 reps that’s about 50-60% of the weight you’re training at. Next, do 5 reps at 70-75%, then 3 reps at 80-85%. End with 1 rep at 90-95%. You may also want to do a brief cardio warm up, such as a 10-minute brisk walk or jog on the treadmill.
Use a mirror or a spotter to check your form. Be sure you keep proper posture any time you’re weightlifting. Your shoulders should be back and together, and your back should be straight. Don’t continue lifting if you feel your shoulders start to slump over the weight, or if your back is twisting. It’s also important to breathe when you lift weights. Breathe out when you lift the weight, and breathe in when you put it back down.
Mastering Fundamental Exercies
Learn basic exercises to build a plan. A good exercise plan should have 7-10 exercises. Start with the fundamentals. Once you’ve mastered these basic moves, you’ll be able to make your workout harder by increasing the weight and changing up your routine.
Do squats to work the lower body. Place your feet shoulder-width apart with your toes pointed out a little bit. Use a barbell and keep it positioned behind your head, with the weight on your upper back rather than your neck. Keep your hands on the bar, slightly wider than shoulder-width apart. Keeping your back straight, bend your knees until your thighs are parallel with the ground, making sure your knees are above your foot or ankle. Then, stand back up. Squats are especially good for your quadriceps, hamstrings, glutes, and calf muscles. Start out with just the barbell and no weights. Practice your form before adding any weights, as this exercise can really injure your back if you do it incorrectly. EXPERT TIP Laila Ajani Laila Ajani Fitness Trainer Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). Laila Ajani Laila Ajani Fitness Trainer Once you are proficient with bodyweight squats, take squat exercises to the next level by adding weights. Start with an empty bar and increase the weight until you find a challenging set of five reps. Advanced trainers aim to squat with weights equal to or greater than their body weight.
Do deadlifts to work out your whole body. Place your feet shoulder-width apart. Start with a slight bend in your knees and hinge forward from the hips. Bend your knees as much as you need in order to reach the bar. Slowly straighten your legs, keeping a slight bend at the knee. Flex the back of your thigh and buttocks until your bar is at hip level. Keep your back straight while you slowly lower the bar back towards the floor. Repeat. Make sure your abdominal muscles are strong and engaged throughout the lift! This exercise should also be started with just a barbell and no weight.
Add lunges for your hips and thighs. Place one foot about a shoulder-width distance forward. Keep a light dumbbell in each hand. Lower your body until your forward leg is bent at about a 90 degree angle. Stand up straight again, and repeat. Be sure to do both legs.
Try push ups for your upper body. Put yourself in plank position by lowering your body parallel to the ground, keeping your weight on your hands. Bend your arms until your elbows make a 90 degree angle, then lift yourself up again. Keep your core engaged and your back very straight. You can also do bench presses to work these muscles. For bench presses, you’ll need to use a bench and a weight lifting rack at the gym. Be sure not to try this without a spotter!
Do inverted rows for a horizontal pull exercise. Use a suspension trainer or bar at the gym that allows you to pull your body weight up toward the machine. Once you’ve gripped the bar or handles, walk your feet forward so your body is inclined. Then pull yourself through your arms, bending your elbows. This exercise works your biceps, as well as muscles in your back and abdomen.
Do chin ups or pull ups for a vertical pull. Use a sturdy pull-up bar at home or the gym. Place your hands shoulder-width apart on the bar, facing away from you for pull ups and toward you for chin ups. Dangle from the bar to start. Lift yourself up so that your chin raises above the bar. Lower yourself down again until your arms are straight. These also work your biceps, back, and core, but “vertical pulls” hit slightly different muscles than horizontal pulls. Be sure to do both types! You may only be able to do one or two of these when you start out. Work up slowly to sets of 5-7, and then 10-12.
Do overhead presses for your shoulders and upper back. Stand with your feet shoulder-width apart. Start by lifting two light dumbbells above your head. Your back should be very straight, and you shouldn’t bend over in any way. Once your form is good, you can graduate to lifting a barbell overhead.
Pushing Yourself for Pride or Competitions
Keep testing your weight limits to increase your lifts. At the end of every month, test yourself to see where your new optimal weight is for training. Use the same rules as when you started out, increasing the amount you’re lifting until you’ve found the weight that allows you complete (but work hard for) 8-12 reps. Some workout plans ask you to do a percentage of your “1RM” for several reps. “1RM” refers to “one repetition maximum,” or the maximum amount of weight you can lift for just one rep. This can be a dangerous number to test for, especially for beginners. For safety, go online to find calculators that give you your approximate 1RM based on the weight and reps you’re using in your current workout.
Do low reps for heavy lifts to build strength. Sets with lower reps and higher weights build muscle strength and bulk. Plan for sets of between 5-10 reps, depending on how heavy your weight is.
Do high reps for lighter lifts to build endurance. Even though you’re focusing on bodybuilding, it’s important to add sets for endurance to your workout plan. Aim for sets of between 12-15 reps when you’re working on endurance. Spend an equal amount of time doing strength and endurance training by doing these workouts on alternating days. This will make your overall bodybuilding training more effective.
Take rest days to let your muscles recover. Rest days are just as important as exercise days. Your muscles need to heal in order to continue building up and getting stronger. An optimal workout plan has at least 1-2 rest days.
Work out with a partner to push yourself. Finding a workout buddy will help you keep track of your goals and stick to them. It’ll be much easier to keep yourself motivated if you have a friend cheering for you and struggling alongside you. You two can also spot each other and check for safety. EXPERT TIP Laila Ajani Laila Ajani Fitness Trainer Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). Laila Ajani Laila Ajani Fitness Trainer Women and men often lose weight and gain muscle at different rates. Biologically, it is difficult for females to gain as much muscle mass as males. Also, females naturally have a higher body fat percentage than males. Because of that, it's unfair to compare your weight loss with a male partner, as it occurs at a different rate. It's important to avoid comparison in fitness journeys.
Enter a competition to test your skills. Decide whether you want to compete in “bikini,” “figure,” “physique,” or “bodybuilding” events. Go online to see if there are local competitions, or if you’ll need to drive to the nearest city. Once you’ve picked your spot, enter by using an online form and paying any entrance fees. Bikini competitions look for the traditional female shape. Figure emphasizes muscle definition and symmetry, although these events still aim for a “soft” look. Physique judges on muscle size and development. Bodybuilding is all about being heavily muscled. Research your show options to find out about their standards and requirements for posing, costumes, and judging.
Prepare for the competition by getting serious. Keep track of what you eat, and make sure you’re getting enough protein. You’ll also need to keep your workouts consistent and high in their intensity. Buy a competition suit, and don’t forget to practice posing. Eliminate all junk food and simple carbohydrates from your diet three months before the competition. Make your workout more intense by keeping the weights and reps pretty consistent, but decreasing your rest periods in between sets. Be sure to superset exercises together.
Eating to Build Muscle
Get enough protein to support muscle growth. The most important element of a diet aimed at building muscle is protein. Aim for a daily intake of about 1.3 to 1.8 grams (0.046 to 0.063 oz) of protein for every 1 kilogram (2.2 lb) you weigh. Get this protein from lean meats such as chicken and fish, or vegetables like peas, hemp, or spinach.
Consume protein no more than 24 hours after workouts. In order to make your protein consumption effective, eat it soon after you work out. This will allow the protein to target and build up the muscles you’ve just worked out.
Get enough calories to keep your energy high. Don’t undereat! You’re working out and sweating, which means you need lots of nutrition. The average woman should get about 2,000 calories per day. If you want to cut that number down, keep track of signs that you’re not eating enough, such as: Fatigue. Low motivation for workouts. Extreme soreness after workouts. Increased moodiness and/or depression.
Eat whole grains for carbohydrates. Not all carbs are bad! Carbohydrates are actually a key source for the production of insulin and glycogen, both critical to your health. Get carbs from healthy sources such as whole-grain rice and pasta and quinoa. Carbohydrates should make up between 45% and 65% of your total daily calories. So if your average daily calorie intake is 2,000, between 900 and 1,300 should be from carbohydrates. This roughly translates into between 225 and 325 grams (7.9 and 11.5 oz) of carbohydrates a day. Ad just this number as necessary by listening to your body, energy levels, and body building goals.
Don’t skip healthy fats. Fats that come from unprocessed foods are critical to your overall nutrition, and they should make about 30% of your daily diet. Eat eggs, nuts, and avocados to add these essential fats to your meals.
Consider adding a powder protein supplement. Many bodybuilders take a daily powder supplement of whey protein. Taking this supplement in moderate, recommended amounts can aid weight loss while also promoting the building of lean muscle. Be sure to follow the instructions for dosage. If you take very high doses of whey protein, you could experience nausea, stomach pains or cramps, headaches, and fatigue. Protein supplements aren’t necessary for bodybuilding, and they can’t replace natural sources of protein.
Comments
0 comment