Bodybuilding Exercises for Beginners: A Complete Guide to Building Muscle Fast

Bodybuilding Exercises for Beginners – Build Muscle Fast and Easy

Bodybuilding exercises for beginners are a step toward building a healthy and strong body. If you're starting bodybuilding for the first time, you've come to the right place! In this blog, we'll cover the basics of bodybuilding, basic preparation, and the best exercises to start with if you're a beginner.

### **Introduction to Bodybuilding**

When starting any new training program, you may feel frustrated or confused about what to do and how to build muscle properly. But with the right approach and patience, you've been able to see amazing results. Bodybuilding isn't just about lifting weights; it's also about building muscle, which includes nutrition, rest, and varied exercises.

### **1. What should you know before you start?**

* **First Goal:** For beginners, the primary goal isn't necessarily to enhance fitness, but rather to improve your physique, core, and chest.

* **Don't Rush:** Bodybuilding requires a lot of effort. I don't think you'll achieve immediate results. Patience and consistency are key.

* **Rest and Nutrition:** Don't ignore tone and nutrition; Because the body needs time to recover after exercise, it needs adequate protein.

### **2. Things to Sell to Bodybuilders**

First, you should learn the basics properly before moving on to more challenging exercises. Here are some guidelines:

* **Warm-up:** Start each exercise with a 5-10-minute warm-up for flexibility and interval training.

* **Beginning Exercises:** Focus initially on performing exercises that involve multiple muscle groups simultaneously.

* **Appropriate Weight:** Start with a light weight to master gravity. Adding weight should be a novelty.

* **Repetitions and Sets:** Start with 3 sets of each exercise with 10-12 variations per set.

### **3 Best Bodybuilding Exercises**

#### **1. Chest Exercises:**

* **Bench Press:**

This exercise develops the pectoral and shoulder muscles. Start with a light weight and make sure you prepare properly.

* **Push-ups:**

A simple yet effective exercise to strengthen the chest and shoulder muscles.

#### **2. Victory Exercises:**

* **Squats:**

A powerful exercise that combines the core and glutes. Start without weights until you master precision.

* **Defense Exercises (Lunges):**

Helps strengthen the immune system and the back of the legs and glutes.

#### **3. Back Exercises:**

* **Deadlifts:**

This exercise builds the strength of the biceps, quadriceps, and abs. Start with a light weight and focus on technique.

* **Pull-ups:**

To strengthen the glutes.

#### **4. Shoulder Exercises:**

* **High Presses:**

This exercise targets both arms. Use a light weight initially.

* **Lateral Raise (Lateral Raise):**

This exercise helps enlarge the shoulders.

#### **5. Abdominal Exercises:**

* **Traditional Exercises (Crunches):**

One of the best exercises for strengthening the abdominal muscles.

* **Plank Exercises (Planks):**

Helps improve the strength of the abdominal and back muscles.

A useful and informative link for beginners and those who have stopped exercising

https://www.youtube.com/watch?v=r3qmd8xwPfA&list=PL2rodLD4dfNaguSsY9lS3uo5yH0RZX-dP

### **4. Dance Plan for Beginners**

Dance plan for 3 days a week, with a rest day between each workout:

#### **Day 1 (First Workout - Chest and Arms):**

1. Bench Press (3 sets x 12 reps)

2. Push-ups (3 sets x 12 reps)

3. Bicep Curls (3 sets x 12 reps)

4. Tricep Dips (3 sets x 12 reps)

#### **Day 2 (Second Workout - Denmark and Back):**

1. Squats (3 sets x 12 reps)

2. Deadlifts (3 sets x 10 reps)

3. Lunges (3 sets x 12 reps)

4. Pull-Ups (3 sets x 10 reps)

#### **Day 3 (Workout 3 - Shoulders and Abs):**

1. Overhead Press (3 sets x 12 reps)

2. Lateral Raise (3 sets x 12 reps)

3. Plank (3 sets x 30 seconds)

4. Crunches (3 sets x 15 reps)

Important Note:

If any exercise is difficult for you, you can click on the player's name on YouTube.

### **5. Bodybuilding Beginners**

* **Protein:** Protein is an essential nutrient for building flexibility. Try to get 1.5 to 2 grams of protein per serving of your body weight.

* **Carbohydrates:** You need energy for intense training. Choose different types, such as rice, quinoa, and potatoes.

* **Healthy Fats:** Eat healthy foods from sources such as avocados, walnuts, and olive oil.

* **Water:** Drinking water is essential for hydration and exercise during exercise.

### **6. Mistakes to Avoid When Building a Bodybuilding Diet:**

* **Overtraining:** It's tempting to lift weights from the start, but make sure to keep up with the weights to achieve your goals.

* **Neglecting Cooldown:** Your muscles don't grow during training, but rather during cooling down.

* **Improper Nutrition:** If you don't have good food, you won't start building flexibility effectively.

* **Poor Technique:** Focusing on technique in an exercise is the least of it.

### **7. Conclusion:**

Starting a great bodybuilding diet can be a rewarding experience, especially if you're a beginner. Patience and continuous learning are the keys to success. Make sure you follow a varied plan, maintain a balanced diet, and combine different exercises to achieve the best results.