Everyone, even Arnold, had to start somewhere. For the beginner, body building can be confusing. Use your head, learn all you can, and follow these smart beginner body building hints, and rather than just following the example of some muscle-headed guys who never succeed, you'll end up cut AND healthy.Beginner Body Building Lesson #4:
Understand how your muscles work. You build muscle by taxing it then allowing your body to repair the microscopic tears you caused. This takes time – about a week for each targeted muscle group - and patience. If you're tempted to overdo it, a common beginner body building mistake, it's like taking the lid off a pot of water you want to boil. It'll never happen because you keep interrupting the process.
Beginner Body Building Lesson #5:
Back to taxing your muscles...most beginner body building injuries come from trying to lift too much weight for too long. Don't work out more than an hour a day five days a week. Go past that, and your workout's working against you. If you work efficiently, you don't have to live at the gym.
Beginner Body Building Lesson #6:
Watch your form. Jerk up. Drop down. Repeat, right? Do yourself a favor and take a course on beginning body building, or hire a coach and learn it right. Extending to the full range of motion is a very smart way to get faster results. Don't get sloppy. Don't rush. Bad form just wastes your time. Good form takes balance, flexibility, and concentration – all good things. Use good form, and you get great results.
Best Compound Exercises to Build Muscle Mass
Here's a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:
Muscle Group: Shoulders
Targeted Compound Exercises: Military Press, Hang Clean and Press, Arnold Press, Dumbbell Military Press
Muscle Group: Arms
Targeted Compound Exercises: Close-Grip Chin Up (palms facing your face), Dips, Close-Grip Pushup
Muscle Group: Legs
Targeted Compound Exercises: Barbell Squat, Deadlift, Lunges
Muscle Group: Back
Targeted Compound Exercises: Chin-Up (palms facing away from face), Cable Pull-Down, Deadlift, Cable Row or T-Bar Row
Muscle Group: Chest
Targeted Compound Exercises: Pushup, Dips, Bench Press, Incline Bench Press
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