- Train smart. Bodybuilding is a science. It involves exercise,
primarily weight-training, as well as nutrition. Although to outsiders it
might seem like a sport for dumb "muscle-heads," nothing could be further from
the truth. In fact, bodybuilding requires more brains than most other
sports. It requires an in-depth understanding of human anatomy, nutrition
and, of course, exercise. Do some research, ask qualified people for advice
and continuously strive for improvement. Involve your mind, not just your
body, and you will go far.
- Warm up. Five to ten minutes of light cardio before weights helps
to loosen the entire body and get your blood flowing. One to two sets of
light weight for each weight movement is also essential to warm up each muscle
group to help avoid injury.
- Use good form. It's not about how much you lift. It's about how
much you can lift right. Bad form results in reduced progress and increased
chance of injury.
- Train your entire body equally. Don't be all chest and biceps. A
strong physique comes from working all muscle groups from head to toe. An
unbalanced approach results in a sub-standard look and leaves you more open
to injury.
- Variation is good. Vary the movements (exercises) you do for each
muscle group from time to time. Mixing it up will help stimulate muscle
growth. Sticking to the same old routine will result in a routine physique.
- Know good pain from bad pain. "No Pain, No Gain" does not mean to
injure yourself. Learn the difference between pushing yourself and damaging
your body.
- Don't overtrain. A solid workout schedule is about one hour of
intense weight training four days a week. Much more than that and you are
simply wasting your time in the gym. Instead, you should be spending your
time recovering so your muscles are 100% ready for your next workout. Try to
do cardio on separate days.
- Use common sense. Do you know how to do the exercise? Is the
weight too heavy? Should you get someone to spot you? Use your head!
- Keep your ego out of the gym. You are not there to show off, but to improve your physique and your mind. Focus on yourself and not others.
- Train, don't socialize. Although some people treat a gym like a
pick-up bar, a gym is a place to train. So, shut up and train!
- Be courteous and considerate. Don't throw down the weights. Put
weights away after you are finished. Don't groan like you are being tortured.
Don't hog the equipment.
- Train with a partner if possible. A good training partner can
motivate, keep an eye on your form and spot you for safety and some forced
reps. However, a bad training partner can be worse than none at all, so pick
your training partner carefully.
- Stay hydrated. Serious bodybuilders need fluids before, during and
after a training session. Take a water bottle to the gym and sip it between
sets.
- Eat a post-workout meal. Immediately after a weight work-out you
should eat carbs and protein followed by a second meal with less carbs and
more protein one hour later.
- Eat enough and frequently. Don't stuff yourself with one or two
large meals a day. Instead, eat five to six medium size meals a day.
