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Everything has a starting point in life, starting a bodybuilding journey requires a foundation, much like a building. Just as you can’t construct a building in the middle or at the top, you can’t just jump into bodybuilding without establishing a solid starting point. This guide will provide you with all the necessary information to begin your bodybuilding journey and establish a strong foundation for your fitness goals.
Making progress often takes time and requires patience. Many individuals make the mistake of attempting to lift heavy weights right from the start, only to end up with an injury that sets them back for several months. Before beginning any fitness regimen, it is important to identify your goals. Do you want to become a bodybuilder, improve your overall health, or simply look better for personal reasons? Once you have determined your objective, you can create a plan that is tailored to your specific needs and goals.
If you’re new to bodybuilding, it’s important to start with a solid plan that is tailored to your specific goals and needs. Begin by assessing your current fitness level and determining what areas of your body you want to improve upon. This can help you create a targeted plan of action that will help you achieve your desired results.
Instead of trying to bulk up right away, it is recommended to focus on building a solid foundation of strength and proper form through consistent training and a healthy diet. This approach will help to prevent injury and ensure that the weight gain is primarily lean muscle mass rather than excess body fat. Gradually increasing the weight and intensity of workouts while also consuming adequate protein and nutrients will help to support muscle growth without compromising overall health and well-being. Remember that building a strong, healthy body takes time and patience, but the results will be worth it in the end.


Workout and Exercise
In the 60s, most workouts were geared for three days a week. The workout routine involved splitting the upper and lower body exercises into separate days. This allowed for ample recovery time between the workouts and muscle groups, resulting in significant gains. By focusing on specific areas of the body on different days, each muscle group had the opportunity to rest and rebuild before being targeted again, leading to improved overall strength and fitness. The sets and reps were 3 sets per exercise with 8 to 10 reps. this was very basic, but worked for most people, as it wasn’t overtraining.
One of the reasons three days a week was picked was because in the 60s, most gyms had certain days for men and certain days for women to train. They didn’t train together, which meant you only had three days to train unless you did it at home.
Many felt that if three days worked, then four days should be better—and it does. This way, you can split the parts up so each one is worked twice a week. Start with four sets of each exercise and three different exercises per body part.
If you’re new to training, the frequency and timing of your workouts will largely depend on your work schedule and availability. However, I would recommend aiming to train for at least three days a week, with each session spaced out every other day. This will allow for adequate rest and recovery time between workouts, while still providing enough consistency to build strength and endurance.
Start with basic exercises for each body part and do two exercises—3 sets of 8-12 reps for each part.
• Working the Back: Back exercises would include a pull down movement and then a seated pull-in movement. Same sort of sets and reps as before. This, too, works the other parts of the body indirectly.

• Working the Arms: supersets such as cable curls supersetted with triceps pushdowns, 3 sets of 10 each. This is great for beginners and you don’t need much as you already have used your arms for the other body parts.
• Working the Legs: Its simple working the legs by doing leg curls, leg extensions, and leg and calf presses. 3 set each and 12 to 15 reps should be enough to exhaust you.

• Working the Abs: One of the best exercises is hanging abs leg raises with the straps. It works the entire core and will really bring out definition.
• Finisher: You can finish off with 20 minutes of cardio, your choice, treadmill or bike.

This is a basic bodybuilding workout routine that is designed to provide a solid starting point for beginners. Your body will easily adapt to the exercises provided, and within three weeks, it is recommended that you switch to new exercises to avoid boredom and complacency. Don’t be afraid to swap exercises for different ones, such as substituting cable crossovers for dumbbell flies. This type of experimentation is essential to finding what works best for your body and can lead to breakthroughs in your training.

If you have the time and feel comfortable, you can increase your workout to four days a week and add more sets and reps. this will take your training to new heights and lead to noticeable changes in your physique. Remember, it’s crucial to keep your workouts fresh and challenging to avoid hitting a plateau, and this means constantly experimenting and stepping outside of your comfort zone.


Just like how training is crucial for achieving fitness goals, watching what you eat is also equally important. Simply working out hard won’t yield desired results if you continue to consume unhealthy foods, leading to discouragement. It requires discipline and effort both at the gym and in the kitchen.

To make a significant difference, start by cutting down on carbs, sugar, white flour products, and fried foods. Once you’re ready to take it up a notch, increase your protein intake to at least five times a day, evenly spaced out at 2½-hour intervals. Include high-protein foods such as chicken, tuna, egg whites, steak, and fish along with a side of salad, rice, oatmeal, or baked potato.

Diet plays a crucial role in achieving fitness goals, contributing to around 80% of the overall outcome. It may not be enjoyable, but you’re eating for results, not for pleasure. You can have a cheat day, typically on a Sunday, where you indulge in your favorite foods.

Lastly, supplements play a crucial role in supporting quality muscle growth. Consider incorporating amino acid powder, milk, egg, and whey protein to support your fitness journey.