Bodybuilding refers to doing resistance training to increase muscular strength, size and definition. Bodybuilders usually achieve this by lifting free weights or using weight machines at a gym. Most bodybuilders adhere to certain training principles to ensure they develop muscle symmetry and to help prevent injuries.
Cardio for Stamina
The American Academy of Sports Medicine recommends all healthy adults get at least 20 minutes of vigorous cardio exercise three times a week, in addition to doing two weekly sessions of resistance training. Even if your main goal is building muscular heft, you should still perform the minimum amount of weekly cardio.
Although bodybuilders do not need to run marathons, they do benefit from having basic cardiovascular fitness to sustain the intensity of training to build muscle mass safely. You must have a strong heart muscle that can efficiently pump blood to the body and lungs that can effectively move oxygen into the body, and toxins out.
Upper and Lower Body
All resistance training creates microtears in the muscle tissue, which is repaired during a day of rest. Beginner bodybuilders can start with lifting weights twice a week and devote one session to the upper body and the other to the lower body. Dividing resistance training workouts this way enables your muscles to recover. For example, work the chest and back on Monday and legs on Wednesday.
Beginner Reps
According to Edward Laskowski, MD, of Mayo Clinic, lifting free weights or using weight machines in a gym are both efficient methods for building muscular strength; which one you choose is a matter of personal preference. For example, doing standing alternate dumbbell lunges will be as effective as using a standing leg press machine to build the quadriceps of the thighs.
Generally, beginners can start with doing eight to 12 reps for one to three sets of each exercise. ACSM recommends doing eight to 12 different exercises during each of your two weekly weightlifting workouts.
Learn Proper Form to Lift
Learn proper form if you decide to use dumbbells; exercise so that you safeguard areas most vulnerable to injury, including the neck, lower back and all joints. For example, to do lunges correctly, while standing, hold the dumbbells so your wrists are straight. Keeping the head and chest tall, and draw the lower abs in toward the spine to protect the lower back. Step forward with your right foot so the knee is bent to a 90-degree ankle and the knee is stacked above the ankle to protect ankle, knee and hip joints. Step the foot back and repeat to the left side. Do not swing the weights in order to protect the elbow and shoulder joints.
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