Bodybuilding 101: A Beginner's Guide to Building Muscle

Bodybuilding is something that many of us have heard of, but may not necessarily know a lot about.

We’ve all heard of the big names of bodybuilding such as Arnold Schwarzenegger or Flex Wheeler, but if you want to try this for yourself, then there are a lot of factors to consider.

Bodybuilding 101 Everything You Need To Know

So, what exactly is bodybuilding? Find out everything you need to know about this sport in our simple and handy guide!

What Is Bodybuilding?

Bodybuilding can be described as a sport that involves extremely strenuous physical exercise and activity in order to enlarge, grow and strengthen the muscles of the body in order to ‘build’ them.

The whole purpose of bodybuilding is to enhance the body and one’s physique through exercise or by working out.

The main focus of bodybuilding is to grow the muscles and tone them, in a way that enlarges and strengthens the body.

The majority of the time, bodybuilders achieve this look through strenuous exercise and weightlifting in order to gain those large, defined, and toned muscles.

In bodybuilding competitions, people will compete in order to see who has the most ‘ideal’ image and the best physique out of all of the other competitors.

Bodybuilding competitions focus on mainly the aesthetics of the body, and the goal is to have the perfect physique from head to toe.

For others, bodybuilding is simply a way of life and a hobby that they like to partake in.

It can be very motivating to see results due to your hard work in the gym, and many people strive to do more, do better, lift more weights, and become stronger for their own sense of self-confidence.

How To Diet For Bodybuilding

Bodybuilding is not just about lifting weights and being strong. You may have to alter your diet and be careful with what you eat in order to see results.

For optimal muscle growth, you will need proper nutrition, and natural, healthy foods.

For instance, to build muscle mass, you will need to ensure that you have protein and a balance of natural, whole foods filled with nutrients and vitamins.

Drinking water is also essential in growing muscle and in aiding recovery from strenuous exercise.

The vast majority of the time, you are going to want to eat whole foods, along with some healthy fats, fruits and vegetables and enough protein to give you the energy to work out.

An important tip to remember is that as the day goes on, you will need to lower your carb intake, as this can help aid fat burning so that you can become leaner.

You should also not be eating fats after training as this can slow down the absorption of nutrients that you need for your muscles.

You should also monitor your weight and calorie intake. From there, you can work out what you need to maintain your weight, and what carbs or fats you need to increase/reduce based on your progress.

Tips For Bodybuilding

If you’re new to the world of bodybuilding, then there is a lot of information to remember. It takes hard work and dedication to get that stronger, leaner and bigger body, so how can you achieve this?

How To Diet For Bodybuilding

Well, the basics are that you need to lift heavy weights, have a proper, healthy diet, take rest days and make use of supplements to help you grow.

But there’s so much more to learn, but luckily we’ve got some tips to help you.

Start With Weights That You Can Manage

When starting weight training, it’s easy to get caught up and want to go heavier as soon as possible, but it’s not always feasible.

It’s better to start with weights you can comfortably lift for reps, so that you are in control, and slowly work your way up.

Rest Between Sets

Resting between sets briefly can help your body pump blood to your muscles to maximize your workout.

Utilize Different Muscle Groups

You can use compound lifts to utilize lots of joints at once such as bench presses, pullups, leg presses or squats.

This can ensure that you are using more than one muscle at the time, for more efficient muscle building.

Have Good Form

Always ensure that you are lifting weights and training in the proper way. This can ensure that you’re targeting the right muscles, and that you do not injure yourself.

Use Reps Of 6-12

Most of the time, you’ll need to use reps of about 6-12 as this is best for building muscle mass and improving your overall strength.

Train Often

In order to be a bodybuilder, you are going to have to train more frequently.

For the initial weeks, you may need to train every body part twice a week in order to see results but don’t overdo it as you could injure yourself and have to rest up for weeks.


Hydration is so important. This is good because you’ll be sweating a lot during your workouts and you could become dehydrated, but water can also help our bodies heal and muscles heal after a big workout.

Give Yourself Time Limits

Give yourself a time limit in the gym, so you’re not wandering around or being unproductive.

If you’ve only got an hour to get your muscles pumping, then you have to get moving in that time.

Eat Protein & Healthy Fats

Eating protein is key in building muscle and body size. It can also help you maintain muscle mass! Just make sure it’s the right kind of protein such as lean meats and fish.

You’ll also need healthy feets to keep your energy levels up and your body healthy.

Eat Your Veggies

Fruits and veggies can give you a great source of fiber, vitamins and minerals, which will highly benefit you if you are trying to lose weight and tone up.

Don’t Overeat

If bodybuilding, then it is vital that you give your body the fuel it needs to become stronger and build muscle mass.

However, it is important not to overeat as this will result in fat gain, as you won’t be burning off the energy you have.

Eat Protein For Breakfast

Protein for breakfast can really set you up for the day. Eggs are an excellent source of protein and can give you a great metabolism ready for the day ahead.

Have A Cheat Day

Don’t be so hard on yourself, you can have a cheat day every once in a while, or even once a week.

Just make sure you’re not overdoing the cheat day with fatty foods and lots of alcohol, and always return to your usual diet and exercise regime the next day.

Take It Easy

Try not to stress if you do not see results quickly. It’s a long process and one that takes time. Just keep calm, be patient, and keep at it.

Frequently Asked Questions (FAQs):

Your questions on bodybuilding answered.

How does bodybuilding affect mental health?

Bodybuilding can have positive effects on mental health by improving self-esteem, reducing stress and anxiety, and promoting better sleep. Regular exercise and healthy eating habits can also boost mood and promote a more positive outlook on life.

Can bodybuilding be done without weights?

Yes, bodybuilding can be done without weights using bodyweight exercises such as push-ups, pull-ups, squats, and lunges. These exercises can be done at home or outdoors and can still provide a challenging workout to help build and tone muscles.

Is cardio necessary for bodybuilding?

Cardio is not necessary for bodybuilding, but it can help improve cardiovascular health, promote fat loss, and increase endurance. However, too much cardio can also hinder muscle growth, so it's important to find a balance that works for your fitness goals.

What is the best time of day to work out for bodybuilding?

The best time of day to work out for bodybuilding is when you have the most energy and motivation, which can vary from person to person. Some people prefer to work out in the morning to kickstart their day, while others prefer to work out in the evening to relieve stress and unwind.

Can bodybuilding be done on a vegan diet?

Yes, bodybuilding can be done on a vegan diet, but it requires careful planning and attention to ensure that you are getting enough protein, essential amino acids, and other key nutrients. Plant-based protein sources such as tofu, tempeh, legumes, and quinoa can be incorporated into a vegan bodybuilding diet to support muscle growth and recovery.


To summarize, bodybuilding is when various people work on their bodies through strenuous exercise and weight lifting in order to enhance their physique or body.

The purpose of bodybuilding is for muscle growth, strength and weight loss, so that you can have the most ideal body weight, muscle mass, and appearance.

With some of our tips, you can start your bodybuilding journey today.

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