Bodybuilding For Beginners with IFBB Pro Jamie Do Rego
When first starting out it’s important to go keep thing basics and not over complicate or overthink too much. The issue these days is that there is almost too much information available, all of which contradicts each other, people will preach that there method is the best, that study x or y suggest this and so on…. we have almost over complicated the basics to a point where it’s easy to get confused and overthink every single aspect. Remember there is a million and one ways to get in shape… it can all work.
I’m going to break it down with what I did when I was younger and my approach to anyone out there just starting in this sport. Keep it basic and simple!
There are 3 key components:
Start out with basic clean quality foods, you have to ensure you are feeding your body with quality over processed or refined food… your intake will all depend on what you are trying to achieve… weather that be to cut or gain lean tissue… to be honest back in the day I did not weigh a thing… I just focused on eating clean and healthy… making sure I got and adequate protein intake in. In my opinion this is the best approach to start as if keeps it very simple! Just think clean quality foods, high in nutrients.
I started out very basic and would recommend the same to anyone getting into training. Make sure you are working with a balanced training split. I actually like the push, pull, legs split for beginners as it covers all muscle groups. This is the key. We must ensure we work the entire body equally to create a balanced physique. Use the basic compound movement and build a solid foundation before you start to over complicate training. Something like the below would be ideal:
Ex 1. Bench press
Ex 2. Cable or dumbell fly
Ex 3. Shoulder press
Ex 4. Side lateral raise
Ex 5. Tricep pushdown
Ex 1. Wide lat pull down
Ex 2. Bent over row
Ex 3. Deadlift
Ex 4. Shrugs
Ex 4. Barbell curls.
Ex 1. Squat
Ex 2. Leg press
Ex 3. Leg extension
Ex 4. Straight leg dead lift
Ex 5. Hamstring curl
Ex 6. Calf raise
The above is very basic but involves some essential compound movements to build a solid foundation. Focus on getting stronger each week on these basic Movements whilst keeping good form and range of motion
Rest and Recovery
This is probably one of the most important aspects of it all especially for beginners. You need to give the muscle adequate rest and allow it to recover and grow. So aim for 2 rest days per week. Remember we grow when we rest.
The key for any beginner out there is to keep it basic and not overthink. I can’t stress this enough. Remember Basic works.
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