Sascha H profile image

How to Become a Bodybuilder

 

Bodybuilding is more than just lifting weights. You can build muscle mass, but it has to be done the right way!

There has to be the right kind of diet and vitamin intake. You have to do weight training, along with a collective sound managed calorie and dietary intake, to take full advantage of muscle definition and mass. And another very important thing...you have to rest!

How to become a bodybuilder
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How to become a bodybuilder

You have to eat like a bodybuilder

The foods you take in need to be high in lean protein and complex carbohydrates such as brown rice, oatmeal, and fruit. This is what your body burns off when you exercise and also what help build your muscle mass. Your diet is 85% of your success. It must be followed strictly. If you do not stick the nutrition requirements you will be wasting your time.

We spoke of nutrition earlier, this is the key to you reaching and maintaining your bodybuilding goal. The wrong food will do nothing at all for you. Some supplements can be good such as certain vitamins, like Vitamins C, D, E and Iron. Weightgainers and protein shakes will help you to give your body the right and enough amount of the essential building blocks for muscle.

Small meals 5-6 times a day is the best way to eat as it will increase your metabolism. Consequently you will burn more amounts of fat. Eating often is important because after three or four hours without food your body will switch to a catabolic condition which is where you lose muscle and gain fat. The body thinks it is starving and will start to eat away at the lean muscle and that in turn makes the body accumulate calories as fat. If you really want to see results, you should eat four to six meals a day which is about every three hours

Now that you know how many times to eat, you need to know how and what to eat. Each meal should consist of carbohydrates, protein and fat in the proper amounts. Eating a meal that is not balanced will not help you to achieve the results you want. You have to have enough of each component to keep up your metabolism and energy level. Plus the right foods aid you in building muscle mass.

Bodybuilding Workout
Bodybuilding Workout

You have to workout like a bodybuilder

A bodybuilder has to work on strength and endurance with exercises such as leg lifts, squats, leg curls, lateral pull downs, deltoid exercises, rear laterals, chest presses, bench presses, dumbbell presses, and bicep curls arm curls, and calisthenics just to name a few. There are many exercises that you will need to do to reach all of the muscles of your body. You will need to do cardio training as well this help to build endurance, energy and shedding the fat!

You have to force your muscles to grow by increasing the weights and reps you do during your work out. The amount of repetition for men and women is four to six repetitions for just about all exercises. This is especially true for your final, intense sets. This does not incorporate the warm-ups or acclimation sets, just your last sets.

There is only one basis a muscle has for increasing lean muscle mass and becoming stronger and that is gradually bigger overload. You have to increasingly compel the muscle into enlarging and gaining strength. To boost overload, you need to raise resistance. For you to boost resistance, you need to add to the amount of weight, or reps, you are doing. Lower repetitions let you increase overload to a specific muscle immediately. This creates the stimulation of fresh muscle fibers that will be used to take on the extra stresses that will be put on your muscles.

Low reps do not make a woman to gain bulk. Low reps do make for stronger and more toned muscles faster than higher reps. Light weights and more reps will essentially stop you from building the best possible gains. If you are able to do en repetitions of an exercise, the weight is not heavy enough to accomplish overload.

How do you gage what the right weight is to use? Well look at it like this, if you are doing your reps and if you are able to do more than six reps on your last heavy sets, that the weight amount is too light; on the other hand if you have trouble and cannot do at least four reps than it is too much weight.

The idea on the amount or reps breaks down like this; reps are 4 to 6 for all heavy sets. Warm ups and intermediates can be eight to ten reps. You have to get the muscle stimulated to benefit from weight training; you have to use lower reps to generate sufficient overload.

You have to rest like a bodybuilder

You build muscles while you're exercising but when you're resting, that's a fact, and has been proven by many researchers in the past. Rest, rest, and rest again that is the key, at least 8 hours a night is essential. While all the muscles rest protein synthesis takes place, and it is able to concentrate and work more effectively on the muscles that were used to perform the highest load in that days workout, therefore allowing more growth and better recovery.

Bodybuilding Workout Video

You have to stay motivated

As you can see there is a lot that goes into body building. It requires a strong will, and dedication. You must follow a strict workout routine and follow a strict diet in order to achieve the results you want to see. This will take time. You cannot start off doing several reps of heavy weights right away unless you want to injure yourself. Start off low weight and increase reps, once you reach the amount of ten reps increase the weight. You will do more than one set of reps one you get going. Two sets of ten reps and so on.

If you intend to keep this muscle mass up it will be a lifelong routine, once you reach your desired goal, and then you can stay at your heavy level. Make sure to not overdue, you must work up to the amount of weights, reps, and sets that you do. You can seriously injure yourself if you do not.

Check with your doctor

One of the first things you'll want to do is have an overall physical to ensure that you're in good health. Tell your doctor about your plans to start a bodybuilding routine and see if he or she has any warnings or recommendations.

If you want to be a body builder there are some good books out there you can read, but consulting a professional would be the best way to start.

Example of the result of female bodybuilding
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Example of the result of female bodybuilding

 Last updated on November 13, 2008

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Comments 56 comments

Lifeworks profile image

Lifeworks 5 years ago from Australia

Thanks Sascha, great article. I never knew how to work out the weights and reps properly, and unfortunately I had a PT who told me that as a woman, I should only do light weights for more reps, because otherwise I'd bulk up. Now I see that's pretty nonsensical. I feel like I can make much better progress after reading your article.

Sascha H profile image

Sascha H 5 years ago from The Netherlands Hub Author

Hi Lifeworks...glad you liked it.Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do and have much more estrogen, it is impossible for a woman to gain huge amounts of muscle mass.But more about fitness and/or bodybuilding for woman in a future hub.

blondepoet profile image

blondepoet 5 years ago from australia

Great hub thankyou,body-building is something I have always wanted to get into,just not quite knowing where to start

Sascha H profile image

Sascha H 5 years ago from The Netherlands Hub Author

Hi Blondepoet, I'm glad you like it. Good luck with your bodybuilding start. If you even run into questions or doubts, please let me know. I'm more than happy to help you.

blondepoet profile image

blondepoet 5 years ago from australia

Thankyou so much I am going to read some more hubs of yours as soon as I get a little more time,and then anything I still dont know I will ask you,thanks a lot.Fitness and weights is one of my favourite passions.

blondepoet profile image

blondepoet 5 years ago from australia

Hi again.I used to have a top body a few years back from ten years of hard trainingincluding using free weights 3times a week which I did at home.Five times a week I kick boxed,walked and danced.Since having my daughter I somehow stopped.Im still ok but have put on a little weight and lost tone.Now that I have stopped for so long it is so hard to get going again.

I want to get into body-building but I dont want to bulk up.I want a body like the girl in your story here,lol,not over done.I will have to do it at home myself as I am home with my 3year old.How many days a week would you recomend I train?,I dont have too much time either,but how long do you think is a recomended time each day.

I want this kind of body again,but I just dont know quite where to begin.I have many questions about my diet too,what you recomend I eat,not forgetting I dont want to get big.Maybe you should write a hub on this I would adore that.Being a total exercise freak I own my own dumbells,three different weights.

I just need some great advice to get my kick started again,in the right direction.Much appreciated.

Sascha H profile image

Sascha H 5 years ago from The Netherlands Hub Author

For a start, try to exercise 2 -3 times a week, and this for a about one hour.

Do some weight training and High Intensity Interval Training: http://hubpages.com/hub/cardio-exercise

Regarding the right food for fitness and bodybuilding, I already wrote some hubpages : http://hubpages.com/hub/bodybuilding-nutrition and http://hubpages.com/hub/bodybuilding-timing-nutrie...

These hubs will give you a lot of information to kick some ass :-) You can do it!!

blondepoet profile image

blondepoet 5 years ago from australia

thanks so much I really appreciate this info and encouragement.I am starting on Monday yahoo I will let you know how I go.Thanks again

Gymjunkie 5 years ago

Definitely nice article. Bodybuilding is one of the best thing to happen in my life... ;)

Steve S. 5 years ago

Thank you for the info. I'm a 11 to 7, five days a week factory worker at Caterpillar and a aspiring body builder. Would love to quit my night job to pursue my dream. If only I could make a living doing what love to do. Tips on how to make a my dream a reality would be greatly appreciated.. steveoct84@yahoo.com

lupe 5 years ago

ive been working out but i wana know whhat workouts should i do so i can have evry muscle in my body

zack 5 years ago

hey, im 15 and im pretty skinny.. what should i eat and how many times a day should i eat to be strong

drychean profile image

drychean 4 years ago

Well written. I agree that you really do have to think and act like a bodybuilder in a lot of ways if you're going to get results. Do it like you mean it!

zack_khan 4 years ago

Great write up. I read a lot of bodybuilding magazines and articles and I agree, diet is the key part of bodybuilding as a whole, without the right diet, your gym time will be a waste of time and energy, and you will not get the results and look you deserve. I trained for two years straight and had a minimal gain of muscle, because my diet and protein intake was off balance. Now Im actually putting on weight and gainging serious muscle mass throughout my entire body because of dieting and my mental focus.

nathan 4 years ago

im alreddy a boddy builyder

bernardo duran 4 years ago

I already knew just had to hear it from a person like ur self straight forward

Jagdish nagauri 4 years ago

I am a very weak man. I am 18year old. How can I will be a fit man. tell me tips for it.

and tell about a good healhty day and night full time.

saif 4 years ago

i am building my muscles from past 2 years but they r not like they have to...........please tell me what should i do...........?

edward molina 4 years ago

i have bin working out 4 a long time and eat very health but i still have lots of fat on the belly area wat supplament is a strong fat burrner

BAM BAM 4 years ago

Great article... to all the body builders out there keep up what your doing, the article has a lot of benifitual information.

just4gdub 4 years ago

I am 39 and body is in terrible shape and want to get into bodybuilding but I don't want to get bulky

Zach 4 years ago

im working on gaining muscle mass and go to the gym 3 days a week monday wednesday friday and i pretty much add all my workouts within these 3 days each time changing weight and reps, should i be doing less over 5 days or is it okay to do this workout 3 days a week and i also try and run everyday and take a post workout shake and a recovery shake at night.

tushar 4 years ago

hi , my weight is 70 kg, and my body fat is around 6-7% , i have 6 pack abs ,now i m in the progress to increase my muscle size (due to that fat level is also increasing) , can you pls tell me how much protein intake i should take on daily basis

thanks!

big d  3 years ago

Its all about pain if u can't handle it beat it I why 17 stone

Kamal 3 years ago

Hi My Name is Kamal I am 22 years old and my body weight is 64 KG. I want to increase my weight and my biceps and chest size please suggest me.and also i take muscletech Mass-Tech Supplement.

Kumaran 3 years ago

Hi,im kumaran & im 22 yrs old.My weight is 70 kg.i jz by some gym thngz to do n control my food.Hope i will be come Mr.World soon...

Tq

Hanna 3 years ago

I am about 30 lbs over weight. Should I focus on losing the weight by diet and cardio first and THEN, start weight training? or should I star weight training from the beginning and mix it with cardio? I am looking for maximum results in a short period of time. Please advise.

luke 3 years ago

Gawwwddd daaammnnn that chick is fine

Juiceboy 3 years ago

Good googly moogly that chick is amazing!

dave360 profile image

dave360 3 years ago

great post, but you also have to take (legal) supplements like a bodybuilder

check this out http://hubpages.com/hub/MUST-HAVE-MUSCLE-BUILDING-... for the essential muscle building supplements

tom224 3 years ago

you can do it!!

Saif 3 years ago

My height 5'5.5" weight 60kg.how i can be a body builder

Danny Sja 3 years ago

Am natural Body builder from UK and everything on this article is 100% correct. Diet plays alot, in theory you will want to burn the fat feed the muscle...

Daniel 3 years ago

I have read this blog.. I am just realizing that I could become a lightweight....I watch my diet and have been working out for years...no one has told me the proper way of bodybuilding...i guess its something you have to network and find out for yourself...Kudos to all the bodybuilders around the world....you have been my inspiration...:) "Watch that diet"

dusy7969 profile image

dusy7969 3 years ago from San Diego, California

Spent about 15 years of my life lifting weights for football. I can say one thing for sure, the first thing that you need is genetics. If you don't have that, you are not going to get very far. While I was able to gain muscle and get strong, there is no chance I could ever look like these people.

wharf4398 profile image

wharf4398 3 years ago from London UK

I think the author of this hub means well and has presented a nice basic overview of bodybuilding practices, but there are also a lot of muscle building myths contained not just in this article but in the whole bodybuilding world. One example is the notion of having to eat 5 to 6 meals a day in order to increase metabolism and keep adipoise fat gain at bay. This is a myth that came about through the health and fitness magazines drawing the conclusion that to do this somehow creates a strong nitrogen retaining effect and stops catabolism. Infact eating too frequently has the opposite effect as oversaturating the muscle with a constant stream of nutrients causes the muscles to become de-sensortised thus slowing protein synthesis. This was part of the scientific data presented at the International Olympic Comittee (IOC) Consensus on sport and nutrition which is a gathering of the worlds leading experts on nutrition in sport. At some point in the future I will post a series of muscle and nutrition related hubs.

Shao 3 years ago

Hi,I am Shao and 25years old and 60kg weight and wanna make large size my chest, arms, wings and peg.so please recommend me new tips.

harry 3 years ago

thanx for motivateing me again..and great article

harry 3 years ago

thanx for motivateing me again..and great article

artour profile image

artour 3 years ago from Canada

Thanks. One more factor for better health: correct breathing for maximum body oxygenation.

A low body oxygen level is the main problem of high protein diets. It is also the cause of poor health in many bodybuilders. Practically, strictly nasal breathing during work-out and any physical exercise is the key to success. More:

http://www.normalbreathing.com/sports/protein-body...

awang suzainie 3 years ago

im always joging.is that can make a thouhg body?

mark  3 years ago

just go the gym every day and tone first and till you can feel it the next day go nextup weight

isaac 3 years ago

This is great and one day I want to join u and come a body builder

isaac 3 years ago

This is great and one day I want to join u and come a body builder

riz 2 years ago

i am 28 years old i like to do body building i need exersice mathod

k.c 2 years ago

im a bricklayer,so always lifting heavy all day.i want to start body building.im not big,average size 20year old 10 and half stone. whats the best thing i can do to bulk up fast in the gym. i eat a good diet everyday ect. if anyone could send me a programme on what i should eat everyday and when and what proteen shakes to buy ect. email me on kier_dogz@hotmail.co.uk

Anthony's Gym 2 years ago

Bodybuilding is great for everyone not just athletes trying to compete. Bodybuilding is a lifestyle and makes people feel good about themselves inside and out. The commitment and hard work keep us mentally satisfied and the amazing fit bodies are just the icing on the cake :) I try and run 1-2 light steroid/HGH cycles every year. It helps me stay motivated and pushing my body every year. I recently ordered with www.steroid-injection.com great supplier quality gear. Package arrived in under 3 days. I picked up some British Dragon Deca and testosterone enanthate. Ran a 2 month cycle and put on 20lbs of lean muscle. I am supper excited about starting my next cycle.

Chidimma 2 years ago

I am 20,tall but very thin pls what should i eat 2 be fat

Adam 2 years ago

The first comment made me sad... some PTs man. Milk is a good "food to eat"? to gain weight. when i go grocery shopping some things i always get are a ton for brown rice, baby spinach, milk!, eggs, turkey, cheese, yogurt, whole wheat bread, spice brown mustard :p, bananas, OJ. of course you can get almost any fruits and vegies to stay health but the carbs like the rice/bread/milk. also if you are going to be drinking alot of milk (which will make you fat and help you build muscle btw) you might as well add in some sort of protein/wieghtgainer powder. but those weight grainers have so much damn sugar in them its up to you really.

manny 2 years ago

pls call me (561)932-2262

Agustin 2 years ago

Is sugar effecting muscle from growing?like a cup of coffee with some sugar????

Arjun Tg... 2 years ago

I m 18 yrs Old. I have a weak body. i want to make my perfect body.please give me the tips to make a perfect body by mail.

my mail ID:- arjunlovetg@gmail.com / arjulovetg@aol.com

Contact on 9175363116

please give me the tips.......

shan 2 years ago

my body isnormly fit cn u suggest some protein powders to hav which will be effective mor

ken 2 years ago

when was this published?

Jitain 2 years ago

hi...i'm 21 and i have a good physic, i work out one hour a day, i'm a veggie and now-a-days i'm low on intake, so what i wanna know is.... veg diet except beans, rice and milk product...

Nikhil 2 years ago

Hello, I am 14 yrs. old and I have a good physical health, I want to become a world wide famous body builder.

I have tried also due to which I m having 4 packabes ,

so, Please guide me,

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