If you’re that puny guy who always gets picked on by the bigger boys because of, well, because of your size, I assure you, I know exactly what you’re going through. You have always wanted to grow so big, build muscle and strong you could stomp down on those jerks who bullied you before. This will be the solution to all your problems. People will stop making fun of you and girls will flock to you like a swarm of bees. So you finally decide to take a concrete course of action. Body building, it is.
But how do you start? Where, exactly, do you go? Do you need professional advice? Can’t you just pick a couple of old dumbbells lying around in your dad’s basement and lift them a hundred times? Poor little you, and excuse the pun.
Here is a short guide to starting bodybuilding made precisely for you.
Build Muscle – Step 1: Plan Your Exercise Regimen
Nothing much should be “special” when it comes to your exercise routine. The only thing you have to remember is to honor the basics. And these are: bench presses (the ultimate macho favorite of all time), squats, deadlifts, barbell rows, overhead presses, and curls. 12 to 15 repetitions is usually what is prescribed for all exercises.
You may think it’s not bad, until you get to the exercises themselves. After a while, though, your body won’t feel so tired. This is because it has already gotten used to the wear and tear you are subjecting it to. It is around this time that you should change your routine.
Build Muscle – Step 2: Warm Up Your Muscles
One of the biggest causes of muscle injury is not warming up. Before you boldly go up to that 250-pound weight and start acting all manly, make sure your muscles can handle it first. Always, always, always start off with lightweights first, gradually increasing them as your muscles get used to them and the effect of the weight starts wearing off. In cooler climates, it is important to warm up for a longer period of time, 10 minutes or so, before diving into the exercise proper.
Build Muscle – Step 3: Train to Failure
This is what serious body builders do. They exercise until they couldn’t anymore. If you are doing 12 reps of any exercise, this should mean that by the time you are supposed to live the 13th rep, you couldn’t anymore. You failed to lift the 13th weight.
By that time, your muscles would have become very fatigued and you couldn’t stand to lift another weight anymore.
Keep Your Rest Periods and Spend Them Your muscles need to recover after being worked out, so give them a rest and be honest about it. If you have done an exercise that requires a five-minute rest, then spend the entire five-minute period to rest. On the other hand, if you have just finished an exercise requiring two minutes of recovery, then don’t go wandering around the gym to look for cute girls to impress your muscles with. Usually, the more reps you do, the shorter your rest period should be.
Build Muscle – Step 4: Do not, under any circumstances, cheat.
Building your muscles is not an instant, all-in-one solution to your problems with your social life. It is a discipline that you must adhere to if you actually want to see results. When you commit yourself to body building, then you have already pledged your allegiance to the bench press and all its minion machines. It is going to be difficult, but do not, ever, in any way, attempt to cheat yourself out of a workout. When you are assigned 12 reps, lift 12 reps. When the weights start feeling heavier, just keep in mind that these aren’t really getting heavier. You’re just experiencing more fatigue, therefore, your exercising is actually working.
Build Muscle – Step 5: Ask for Professional Help
Whatever you hear from your best friend, or even perhaps a book you picked up at some random book sale, it is always best to seek the advice of someone who really knows about the body building and weight loss industry. If you’re really serious about building big muscle and scaring those twerpy wannabe bullies out there, talk to a real expert and ask for his help.
Build Muscle – Step 6: Use supplements
Professional athletes and bodybuilders turn to