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Bodybuilding tips for the beginner

By Jon Cardozo

Republish: EasyPublish™
Published: 07Nov2007
Word count: 706
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In the beginning of a new bodybuilding program, the trainee is understandably enthusiastic and wants to see as much progress as possible as quickly as possible. This is a good thing of course, and it is important to take action while there is plenty of excitement and motivation to get going. However, this would be a good time to gain a little knowledge and do a little planning before getting started. Even though a person might be eager to get started, rushing ahead with misinformation can lead to major problems down the road. Not only can this impede your progress in a strength training program, but it can also lead to injury and illness if care is not taken in the beginning. Here are a few tips to help you avoid pain in the future.

First, be sure to correct any weaknesses before tackling a more difficult program. If you have any lingering injuries, such as sports injuries or repetitive strain injuries, now is the time to correct these before they turn into something more serious. Check with your doctor to obtain a proper diagnosis, but you should also consider working with alternative healthcare professionals such as chiropractors and massage therapists. This so called alternative therapy is becoming more common and can offer recovery options that simply are not available in a doctor’s office. The important point to keep in mind is that these injuries should be dealt with before they become a more severe problem. Remember that an injury like tendonitis can hamper your ability to train and delay your progress significantly.

Another valuable tip to keep in mind, and one that is so often neglected by beginner bodybuilders, is the importance of a solid recovery program. Many beginners try to spend all of their time in the gym and think this extra effort will pay off in the long run. When they don’t experience any gains, or if they stop making progress shortly after some initial muscle-growth, the temptation is to increase the intensity or frequency of their strength training routines. Their logic is simple: more is better. While this may be a simple concept, it is inherently flawed because it ignores the basic principles of muscle-growth. The goal of a strength training workout in the gym is to challenge the muscle beyond its previous limits and create small tears in the muscle. The body will adapt to this new stress by rebuilding the muscle in a larger size (hypertrophy). However, the growth of the muscle itself will occur during the recovery phase, not during the actual workout in the gym. Allowing the body to heal before the next workout is critical to long-term success, and many experts only recommend as few as 3 hours of training per week! With this in mind, fewer workouts and a good night’s sleep are important tools in your body building arsenal. Remember that your muscles are not the only parts of your body that need to recover. Your central nervous system and immune system can be heavily taxed during a stressful work out and need plenty of time to recover. While the exact amount may vary from person to person, 8 hours of quality sleep is recommended for most folks. Note the word quality –growth hormone levels increase after an hour of deep sleep, so it is important to get the best sleep possible.

Finally, a word should be said about listening to bodybuilding advice at your local gym. If you hear some information that contradicts anything in this article, you may want to think twice before succumbing to peer pressure. If you want to be one of the guys that gains huge amounts of muscle in the shortest time possible, you would be wise to take these tips to heart and ignore the bodybuilding masses. Your goal should not be to copy everyone else; rather, you should aim to be extraordinary and achieve the most spectacular results possible. This doesn’t just mean gaining the most amount of muscle and becoming incredibly huge. What it really means in this case is that you should accomplish whatever muscle building goal you’ve set for yourself as safely and efficiently as possible.

Jon Cardozo, from Jcardozium research, writes on how to build muscle naturally, nutrition, and general fitness. Visit his website for more information on how to gain muscle naturally and the best bodybuilding routines.

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