Bodybuilding For Beginners: A 12-Week Program to Build Muscle and Burn Fat
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New to bodybuilding? This book helps with the heavy lifting.
Bodybuilding for Beginners is the ultimate guide for new bodybuilders. It doesn’t matter if you’ve never set foot in a gym before: this book will have you bulking up in no time. Think of it as a personal trainer who’s always going to be there for you.
Get essential bodybuilding info, like detailed walkthroughs of 55 exercises that’ll work your legs, chest, arms, and everything in between. Looking for a quick start―without the guesswork? 84 straight days of suggested bodybuilding routines will build both your confidence and your muscles.
Bodybuilding for Beginners includes:
- Bodybuilding exercises you need to know―Learn to lift, squat, and stretch with illustrated, step-by-step guides that cover 45 high-impact exercises, as well as 10 warm-ups and cool-downs.
- Beginner bodybuilding plan―Make getting started simple with a complete 12-week plan designed to take you from new bodybuilder to experienced pro.
- Eating for gains―Ensure your diet supports your gains with handy macronutrient guidelines, simple meal ideas, and easy food prepping tips.
Make it simple to get swole with Bodybuilding for Beginners.
From the Publisher
LEARN EVERYTHING YOU NEED TO KNOW TO GET STARTED:
No one wants to consider themselves a beginner at something, but if you start out doing too much, it can lead to injuries, burnout, and even hindrances to long-term progress. As a beginner, it’s important to develop the proper fundamentals and build a strong foundation. That’s why this program is effective, medically sound, and backed by science.
Before you start training, it’s important that you know exactly how to perform the exercises. Pay attention to the details such as foot placement and hand grip, which can play a big role in getting the most out of each workout.
The ultimate goal of any bodybuilding program is to build as much muscle as possible. First, you want to develop a program that builds a base of strength and muscle across your entire body. Second, it’s important to learn proper technique. Third, and perhaps most important, you want to develop a habit of going to the gym and building consistency that lasts a lifetime.
Like the squat, the deadlift is one of the foundational exercises in bodybuilding. In fact, some fitness professionals say the deadlift is a more effective total-body exercise than the squat. Regardless, the deadlift is a great exercise to build muscle and strength along the entire posterior chain (back, hamstrings, and glutes). The deadlift is also one of the most functional exercises you can do in the gym.
SAMPLE EXERCISE: DEADLIFT
Primary Muscles: Hamstrings, Glutes, Back
Stand facing a barbell with your feet about shoulder-width apart. Your shins should be a couple of inches away from the bar.
Squat down to grab the bar while keeping your hips lower than your shoulders. Your hands should be outside of your knees, and your elbows should be fully extended.
When you grab the bar, your back should be flat or slightly arched, and your hips should be above parallel, creating tension in the hamstrings. This is the starting position.
Take a deep breath, brace your core, and lift the bar by extending your hips and knees.
Your torso angle should remain constant. Avoid letting your hips rise before your shoulders. Your back should remain flat.
As the bar is being raised, keep it as close to your body as possible.
Once the bar passes your knees, drive your hips forward and extend your legs. Finish standing straight up with your shoulders behind the bar.
With a straight back, return the bar to the starting position.