Currently, the number of men and women lifting weights and training like bodybuilders is now higher than ever before. Bodybuilding is an incredibly rewarding pastime that is perhaps a metaphor for life itself. You see, with bodybuilding, just like in life, the harder you work, the greater the rewards. If however, you thought that bodybuilding was simply a case of picking up a set of dumbbells and performing a few sets of curls a few times each week, you are in for a very rude awakening indeed. In order to reap the rewards associated with bodybuilding, you must first know what you are doing, and this is where many newbies tend to go wrong. If you’re new to bodybuilding, to ensure your gains are on point, here are 3 bodybuilding tips to help get you started.
Vary your rep ranges
A large percentage of the time, you will see those new to bodybuilding, sticking with the same rep ranges week in and week out. They will perform whichever exercise they are doing, and will proceed to perform say, 8 reps every single time. However, to help stimulate the muscles to encourage them to grow, it is recommended that you vary your rep ranges and weights. If for example, you perform 8 reps on bench press one day, try increasing the weight slightly and performing 6 reps the next session. After that, you could reduce the weight and aim for 12 reps perhaps. Switching up your rep ranges will help keep the body guessing, which is great when muscle growth is your primary objective.
Aim for no more than 40g of protein per serving
As a bodybuilder, it may be tough to get enough protein in each day, especially when you ideally need between 1 and 1.5g of protein per pound of body weight. Some people try to get as much protein in as possible, and will therefore pile heaps of protein onto their plates, before chugging down a protein shake. All this is doing however, is wasting precious protein because the body can only really process around 40g of protein at a time. That means that eating 60g or more of protein per sitting, is simply wasting 20g plus of protein.
Never work through an injury
When training, there may be times when you’re training very well, are seeing vast improvements to your physique, when suddenly you feel something go ‘pop’ and realize you’ve injured yourself. It can be tempting to down painkillers and to simply try to work through the injury for the next several weeks, but this should never be done. No matter how frustrating it may be, if you pick up an injury whilst training, you simply must rest and allow it to heal. Training through the injury will be painful, it will hinder your workouts, and you may even make the injury worse. Sitting on the sidelines for the next 2 weeks or so as you heal up may be frustrating, but it is much better than having to have surgery because you exasperated an injury and made it worse by trying to train through it.