Apr

13

Muscle Building The Basics Getting Started

Filed Under Beginners | 

Where do you start your muscle building quest? What to do? How to go about it? Who do I believe? So much information is conflicting.

The main reason there is so much conflicting information is that there are so many people trying to sell products and to differentiate the products they make up different training systems and everyone claims that theirs is the best.

BUT there is one bodybuilding method that has worked time and again since the 60’s. It is the same basic principles that created Arnold Swartzenneger’s body, Lou Ferigno, Dave Draper, Bill Pearl, and countless others who followed in their footsteps.

In this article I reveal these principles that I personally follow to this day, better yet I am not selling anything so the info I provide is without any strings attached, no ulterior motive and no reason to lie to you.

When I started out bodybuilding a few big guys in the gym helped me out, now it is my turn to pass on that knowledge to the next generation…

The first thing obviously is to train with weights - at a professional gym. I do not care how good your home gym is I have never met anyone who trains at full intensity over an extended period in a home gym. You need the input of other guys, more knowledgable guys, the motivation by having a group of friends with similar goals.

Just wear some old clothes along that you don’t mind getting sweaty, forget the designer labels and chic hairstyles - save that for the disco. We are in the gym to work.

Once you are in the gym you need to watch what the big guys do, and copy them, if they are over 100kg of muscle then they know what they are doing watch and learn. Do not read the bodybuilding magazines and books they often lie about poundages and workout duration. Just watch what the big guys do at your gym and follow along.

This will give you a good start, as you go along and learn more you will start to adjust the training for your own requirements, but for the first year just follow this basic principle that made thousands upon thousands of skinny guys into bodybuilders.

Rest enough. This is a big mistake made by all beginners, they are too keen, too enthusiastic and shortly after too overtrained.

When you weight train you make microscopic tears in the muscle fibres that you train, you need to recuperate between workouts so these tears can heal and in the proces they grow a little bigger and a little stronger.

If you tear these again before they recuperate then you will be tearing an already injured part, it will now take even longer to heal, and you will find yourself a little weaker next time you train. Continue with this and you will find yourself not only weaker but slightly smaller. You can see guys like this in the gym for years, training and training and always using the same weights and never getting bigger, never making progress - the best thing they could do would be to take a month off to recover then start again with more rest periods.

As a basic guide you should aim at training each muscle group once a week, keeping in mind that training Chest will also train shoulders and triceps somewhat, and training back will train your biceps to a degree.

If you go to the gym and still feel sore from the last workout you should instead aim for a ‘light’ workout this week, get some blood into the muscles, just go for a good pump. This will flood the muscle with additional nutrients and oxygen to help the muscle recovery process.

Eat More. Regardless of how much you think you eat you need to eat more. You may need to eat less calories but more food, and more nutrients.

You need to eat 6 to 8 evenly spaced meals through out the day to keep your blood sugar levels up, to keep a constant flow of amino acids and a positive nitrogen balance in your body. I will go into this in much more detail in a later article but for now you’ll just have to believe me when I say this is the most important thing you can do to gain a nice muscular physique.

Eat clean, natural foods. Fresh meat, eggs, vegetables and fruits should be the entire constituents of your diet. Manufactured foods, tinned and frozen foods are not good for you. They have too much sugar, bad fat ratios, unhealthy fats, some other nasty additives and the carbohydrates are so processed that often you may as well be eating sugar.

To summarise to get big quickly you need to;
1. Train hard with heavy weights - keep good form
2. Rest often. Train each body part no more than once a week
3. Eat often. 6 to 8 times a day, plenty of protein and clean natural foods

Stick with these tried and true basics and you are well on your way to developing a new muscular you, read more of the site and expand your knowledge beyond these basics.

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