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Your beginners guide to bodybuilding for men

This is the – unfortunate – bodybuilding stereotype, when bodybuilding is simply a sport for most people, where the aim of the game is to strengthen and ‘build’ your body as best as you can.

What is body building?

‘A sport involving strenuous physical exercise in order to strengthen and enlarge the muscles of the body.’

Yes, there are big competitions that some people participate in. Yes, the lifestyle is quite intense. Yes, a lot of fake tan is involved! But men are into it for all sorts of reasons.

Some like to feel like the strongest man in the room, some love the chemical reactions bodybuilding pumps to the brain, some want win bodybuilding competitions and some simply want to look stacked. It’s not for everyone though, and there are some risks are associated with the sport.

Still interested? Keep reading for more bodybuilding facts, workout plans, diet plans and other tips to get you started off on a good foot in the bodybuilding world.

When did people start bodybuilding?

Welcome to your brief history lesson in bodybuilding! Muscle building culture has been around for a long time with many followers. It’s only in the last century or so where muscle building, in general, has shifted focus from purely strength abilities to the buff and ripped bodies you see winning the modern bodybuilding competitions today.

Back before it became more superficial, bodybuilding as a sport had literally meant that, building more muscle and tone on your body to be strong. The main way this has always been done is through weightlifting. The Greeks and Egyptians started us off with the ancient tradition of lifting stones, which then progressed to more modern forms of muscle building / bodybuilding using equipment.

Muscle building / bodybuilding even detoured into pulling carts, lifting animals and other objects, which was rather popular with the general public. It was similar to the strongman contests we have today. 2

When was the first ever bodybuilding contest?

Who are some famous male bodybuilders?

Arnold Shwarzenegger

I think we can all agree that there’s nobody more famous in the male bodybuilding world than Arnold Shwarzenegger, especially for people who don’t follow the sport. He won the title of Mr. Universe at just 20 years old and went on to win 4 more as well as 7 Mr. Olympia titles.

However, although he was obviously very impressive for his time, some people think that most bodybuilders since the 1990s tend to show better mass and conditioning than Arnie did when he was competing. 4

Flex Wheeler

Both Arnold Shwarzenegger and another famous bodybuilder called Ronnie Coleman have described Wheeler as ‘the greatest ever’. He has won the Arnold Classic a record 4 times and in winning the Arnold Classic, Ironman and San Jose Classic, he has achieved the acclaimed ‘triple crown’.

Flex is also known as the ‘Sultan of Symmetry’ and has collected an impressive 17 professional titles throughout his bodybuilding career. 5

Other famous bodybuilder men

  • Ronnie Coleman
  • Frank Zane
  • Dorian Yates
  • Lee Haney
  • Dexter Jackson
  • Phil Heath
  • Shawn Ray 6

How do bodybuilders get judged in competitions?

How do bodybuilders build muscle?

Bodybuilders build muscle through a regimented combination of diet and exercise – just like anybody else really, but most bodybuilders have to be very committed to achieve those impressive results.

Bodybuilding workout programmes

Bodybuilding training looks different for everyone. This is because we all have different bodies, which come with different areas to work on to achieve what professional bodybuilders see as ‘perfection’ (and what will help them win competitions).

There’s a bodybuilding program out there for everyone, and while they may differ in method, their main goal is to get you physically stronger and add muscle mass – which conveniently go together. Here are a couple of examples: 8

Novice bodybuilding programme

Who is it for? All you beginners out there, this could be the program to help you dip your toes into the world of bodybuilding.

What does it involve? This 4-day a week strength training program focuses on the compound bodybuilding exercises squats, deadlifts, bench presses and overhead presses, with a couple ‘accessory exercises’ to support other muscle groups.

How to do it:

  • 2 upper body workouts a week, including bench press and overhead press
  • 2 lower body workouts a week, including squats and deadlifts
  • Perform 10 to 12 sets with 5-15 reps, depending on the exercise
  • Use weights that are 65-85% of your 1 rep max, and take each set of compound exercises 1-3 reps from failure – until it’s hard enough that you could only do maybe 1 more rep before your muscles are fully exhausted
  • Accessory exercises include standing / seated calf raises for lower body workouts and lat pull downs or flyes for upper body workouts

Want to know more? Find the programme and more information for free here.

What is a 1 rep max?

A 1 rep max is the absolute maximum amount of weight you can lift for a single repetition of the chosen exercise using proper technique and a full range of motion.

You can find 1 rep max calculators online to help you determine it, without having to attempt it during your normal training, which can be risky and exhausting. You’ll never normally have to perform your 1 rep max outside of competitions.

The Classic Push Pull Legs routine

Who is it for? Anyone who wants to increase their overall strength

What does it involve? You will train from 3-6 days a week, focussing on 1 of 3 major muscle groups each time. This makes it ideal for both beginners and experienced lifters / bodybuilders as it can have you working out almost every day if you want!

How to do it:

Want to know more? Find the programme and more information for free here.

What do bodybuilders eat?

Have you ever watched in awe as the ‘gym guy’ packs away what seems like 1kg of rice and a whole chicken during his lunch break? Well it’s true, bodybuilders do like their protein, but that’s not the only factor to consider in their diets. Here’s some things bodybuilders think about when planning their diet:

Calorie counting

When you’re working out so much, you need to fuel your body right, and bodybuilders know this better than anybody. Most bodybuilders have to be extremely regimented when it comes to what they eat, and most of them count calories for their specific goals, whether that is:

A lot of bodybuilders will alternate back and forth from ‘cutting season’ to ‘bulking season’ to help alter and perfect their body composition.

Calorie counting is an important tool for getting the most out of bodybuilder diets. There are countless calculators on the internet that can help make sure you’re getting the right amount of calories for your goals, like this one. Then, the next step is making sure you’re hitting your macro goals for best results.

Macro goals

Macronutrients are the carbs, proteins and fats in the foods we eat – and most of us don’t pay attention to them too much if we’re not trying to lose/ put on weight or train for a sport like bodybuilding.

The general goal is to increase protein and decrease carbs to get the most out of bodybuilding as you’ll mostly be focussing on growing and building muscle – which protein is responsible for. Again, there are lots of resources online like this macro calculator that can help determine which macro combination is best for you.

For best results, speak to other people at your gym / your coach who should be able to give you some tips!

Most bodybuilding diet plans revolve around these food groups:

Example bodybuilding diet plan for beginners:

Meal 1:

Greek yoghurt, raspberries, healthy granola + scrambled eggs / tofu on the side.

Meal 2:

Protein shake made with vanilla protein powder, soya milk, strawberries, flaxseeds and chia seeds.

Meal 3:

Burger with a lettuce bun made with a lean protein burger (meat, fish or soya), tomatoes, red onion, ketchup.

Meal 4:

Protein bar or recovery protein shake for post workout nutrition.

Meal 5:

Spinach salad made with spinach, brown rice, feta cheese, pepper, olive oil and a lean protein like prawns, chicken or tofu.

As we have mentioned before though, everybody needs a different number of calories depending on their lifestyle, current body composition and bodybuilding goals. Just use this as inspiration and you can even adapt these meals to your calorie / macro needs once you’ve figured them out.

Other bodybuilding tips for your diet

What risks to look out for

Illegal substances like steroids and other performance enhancing drugs are rife in the bodybuilding scene and 100% not good for you! Yes, they may help you bulk up quicker, but they can come with horrible side-effects and even kill you. Avoid at all costs, and if you think you have a problem with illegal bodybuilding supplements, please seek help from your GP.

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4 SURPRISING BENEFITS OF CANNABIS BACKED BY SCIENTIFIC RESEARCH

Benefits of cannabis, also called as medical marijuana is becoming increasingly popular in healthcare industries, around the world and for very valid reasons so. Laws surrounding the use of cannabis have significantly eased in the past couple of years and decades which have ensured that more tests and researches have been done to ascertain the health benefits of cannabis UK. Numerous studies and researches done on the plant have concluded that cannabis definitely does have some medicinal properties and health benefits. If you have been flirting with the idea of trying cannabis for its health benefits but still haven’t been able to make up your mind, then read on further to know the different benefits of cannabis and the most compelling reasons to try the same.

1. Smoking cannabis can reduce swelling: – If you are anyone known to you suffers from arthritis, then you surely know about the swelling that happens on account of arthritis. That’s not all, arthritis causes immense reduction in joint mobility as well. People suffer from arthritis and the accompanying conditions and symptoms have found a lot of relief by trying cannabis for its medical and health properties. People have been reported to have reduced their discomfort levels to a considerable extent after smoking Cannabis UK. That’s not all, cannabis might also be the reason for significantly improved physical movement in people suffering from arthritis and other similar diseases.
2. Smoking cannabis helps in treating depression: – There have been many research studies and analyses which have concluded beyond all doubt that cannabis does have a positive effect in producing dopamine within the body. This is because of the CBD content of cannabis. It’s already well known that the hormone of dopamine is very important for feelings of relaxation and contentment among users. The result is that cannabis users experience an uplifted mood and elevated frame of mind which helps them with their depression, anxiety and stress.
3. Smoking cannabis helps in easing eating disorders: – There have been plenty of studies and researches which have concluded that cannabis strains can also prove very effective in treating eating disorders. Cannabis UK significantly increases appetite and fixes the psychological roots of different eating disorder problems. This is possible because Cannabis is pretty efficient in prompting dopamine production in the users.

There are more then 2 dozen benefits of marijuana

4. Smoking cannabis helps with pain relief: – CBD and THC in cannabis have been found to have an effect on the pain faced by individuals. CBD in cannabis UK has been found to reduce discomfort at the source of the problem, while on the other hand, THC has been found to adjust receptors in the nervous system to change the way in which pain is experienced by the users. Both CBD and THC are present in cannabis which is another compelling reason for try cannabis if you suffer from chronic pain, which never subsides and continues getting worse. A lot of patients, around the world, have reported immense relief from the pain on account of smoking cannabis.
The Bottom Line
Cannabis is a pretty polarizing topic in today’s day and age and the house is well and truly divided when it comes to cannabis. But scientific research is all about facts and doesn’t care about the feelings and opinions of a certain section of society which is strongly against the usage of cannabis for medical or recreational purposes. In actuality, cannabis UK has a lot of medical benefits which makes it worthy of consideration.