Do you think you have what it takes to make it as a professional bodybuilder? This guide covers how to become a bodybuilder.
Even though you can build muscle by using anabolic steroids, men will see their breasts grow and women will get deeper voices and grow body hair.
Contrary to what many people think, there are no shortcuts to becoming a bodybuilder.
Whether you’re a beginner or an experienced fitness enthusiast looking to take your physique to the next level, the path to becoming a successful bodybuilder requires hard work, a solid training plan, and a balanced diet.
To help you understand how to bulk up faster and become a bodybuilder, we have put together a guide. Keep reading if you want to find out more.
Benefits of Becoming a Bodybuilder
Those who are interested in pursuing bodybuilding careers often start building muscle for the wrong reasons.
For example, it is not likely that you will feel content if you start bodybuilding in order to use your strength to manipulate others. Here are some of the best reasons why you should consider becoming a bodybuilder.
Improving Physique and Appearance
One of the most obvious benefits of becoming a bodybuilder is the improvement in your physique and appearance.
By consistently lifting weights and building muscle, not only will you look stronger and more toned. You will also improve your posture and overall body symmetry.
Building muscle can also help to boost your confidence and self-esteem, as you will see the results of your hard work reflected in the mirror.
Feel Like a God or Goddess
Another benefit of bodybuilding is the sense of empowerment it brings. As you lift heavier weights, increase your reps, and watch your muscles grow, you will feel like a god or goddess.
You will have immense strength and power at your fingertips. This feeling can also translate to other areas of your life. You will have more of a sense of control and confidence in all that you do.
Improve Mental Function
Bodybuilding also has a positive impact on mental function. Those who frequently exercise will reduce stress, improve mood, and enhance cognitive function. Bodybuilding is no exception.
As you push yourself to lift heavier weights, you will also be improving your focus and discipline. This can carry over into other areas of your life.
The Types of Bodybuilders
There are several different types of bodybuilders. And every bodybuilder has their own unique approach to training and competition.
One of the most popular styles is classic bodybuilding, which emphasizes symmetry and proportion. On the other hand, bodybuilding for mass focuses on size and overall muscularity.
Another popular style is physique. This style embraces lean muscle and low body fat.
Join Bodybuilding Organizations and Leagues
There are several major bodybuilding organizations and leagues that host competitions for both men and women.
Some of the most popular organizations include the International Federation of Bodybuilding and Fitness (IFBB), the National Physique Committee (NPC), and the Professional Bodybuilding League (PBL).
These organizations provide a platform for bodybuilders to showcase their hard work. They also make it easy to compete against others in their respective categories.
These organizations host competitions in categories such as physique, fitness, and figure.
Many of the world’s most famous bodybuilders have competed in bodybuilding competitions that were held by the Professional Bodybuilding League.
Some of the most iconic names include Arnold Schwarzenegger, Lee Haney, Ronnie Coleman, and Jay Cutler.
Set the Right Goals
Yes, setting goals is an essential step in the journey of becoming a bodybuilder. Having specific, measurable goals in mind will help keep you motivated and focused as you work towards your goal.
It’s important to remember that everyone’s goals will be different. What may be a realistic goal for one person may not be for another.
To determine what types of goals are helpful to set, you should first assess your current level of fitness and your overall body composition. From there, you can set realistic and achievable goals that are specific to your needs.
For example, you may set a goal to increase your strength by a certain amount, add a certain amount of lean muscle mass, or decrease your body fat percentage.
When setting your goals, it’s important to make sure that they are specific, measurable, achievable, relevant, and time-bound (SMART).
Instead of simply setting a goal to “build muscle,” you could set a goal to “increase your bench press by 50 pounds in the next six months.”
This goal is specific (increasing the bench press), measurable (by 50 pounds), achievable (in six months), relevant (to building muscle), and time-bound (six months).
Create a Training Plan
Training is a crucial component of bodybuilding. It is through consistent exercise and weightlifting that you will build muscle and achieve your goals.
Without proper training, you may not see the results you desire. It is even possible that you’ll injure yourself. If you want to create a great training program, you’ll need to make sure it’s aligned with your goals.
To do this, you’ll need to start by assessing your current level of fitness. You should also take your specific bodybuilding goals into account.
From there, you can create a program. It might include a combination of weightlifting exercises and cardiovascular exercises.
It’s also important to vary your routine. You’ll need to focus on incorporating different types of exercises to target different muscle groups.
Focus on Progressive Overload
Progressive overload refers to gradually increasing the demand you place on muscles. The goal of doing this is to challenge them continuously and improve their performance.
It involves gradually increasing the weight, reps, sets, or intensity of your exercises over time. This approach is essential for building muscle, increasing strength, and avoiding plateaus in your training progress.
To make use of progressive overload in your training program, you should aim to increase the weight or resistance you’re using every 2-4 weeks. You can also manipulate other variables.
This includes things such as reps, sets, and rest periods to keep your workouts challenging and effective.
For example, you could start with 3 sets of 8 reps with a given weight, and then progress to 3 sets of 10 reps, then 3 sets of 12 reps, and so on.
And make sure to track your progress. By doing this, it will be easy to adjust your program accordingly, taking into account your individual recovery time and how your body is responding to the stress of your workouts.
Other Components of a Training Program
There are several important components of a well-rounded training program, beyond progressive overload.
The key is to find what works best for your needs and to evaluate and adjust your program continuously. Here are some additional components to consider.
Supersets
Supersets are two exercises performed back-to-back with no rest in between. You can perform them with opposing muscle groups (e.g. biceps and triceps) or with the same muscle group (e.g. two different exercises for the chest).
Supersets can help to increase intensity levels. By performing supersets, you will challenge your muscles in new ways.
Drop Sets
Drop sets involve performing a set of an exercise to failure. You will then immediately reduce the weight and continue to perform additional reps with the lighter weight until failure.
You can repeat this for multiple drops, with each drop using a lighter weight. Drop sets can help to increase muscle fatigue and stimulate muscle growth.
Inter-Set Stretching
Inter-set stretching is a form of active stretching where you use your own muscle contractions to improve flexibility and mobility.
You’ll perform this type of stretching by contracting the muscle to be stretched, then relaxing and holding the stretch. This can help to improve your range of motion.
It is also a helpful technique for reducing muscle tightness and enhancing performance.
Improve Your Form
Using the correct form when performing exercises is essential for several reasons. Firstly, proper form ensures that you’re targeting the intended muscle groups and getting the most out of your workouts.
Secondly, you will reduce the risk of injury. This is because you’ll be distributing the load evenly across your muscles and joints.
Finally, proper form can help you to perform exercises more efficiently. This means that you will get more out of each workout. Therefore, you’ll achieve your goals more quickly.
To determine whether you’re using the correct form, pay attention to how your body feels during the exercise.
If you feel discomfort or pain, your form may not be correct. You can also have a coach or trainer observe your form and provide feedback.
To improve your form, focus on maintaining good posture and control throughout each exercise.
Take the time to practice each movement. Focus on the correct form and technique, and gradually increase the weight or resistance as you become more comfortable.
You can also incorporate exercises that target specific muscle groups to help improve your technique.
Managing Your Diet
Nutrition is a critical component of bodybuilding. What you eat will have a significant impact on your results. Here are some important concepts to keep in mind when designing your diet for bodybuilding.
Calorie Surplus
A calorie surplus refers to consuming more calories than you burn each day. This is important for bodybuilding. This is because building muscle requires energy.
A calorie surplus provides your body with the extra energy it needs to support muscle growth.
But it’s important to keep in mind that a calorie surplus should be moderate and not excessive. This is because consuming too many calories can lead to unwanted weight gain.
Macronutrient Targets
Breaking your diet into macronutrient targets means determining the specific amounts of protein, carbohydrates, and fats you need to consume each day to support your bodybuilding goals.
A typical macronutrient breakdown for bodybuilding might be 40-50% carbohydrates, 30-40% protein, and 20-30% fat.
Knowing What Foods to Avoid
Fried foods and added sugars should be limited or avoided when bodybuilding.
Fried foods are high in unhealthy fats, and added sugars can contribute to unwanted weight gain. Instead, focus on eating whole, nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables.
Foods to Include
It’s important to consume adequate amounts of protein to support muscle growth and repair.
Good protein sources include chicken, fish, beef, eggs, dairy, and plant-based options like tofu and legumes.
Carbohydrates are also important for providing energy. You can find them in foods like fruits, vegetables, whole grains, and potatoes. Fruits and vegetables are also good sources of vitamins, minerals, and antioxidants.
Recovery and Rest
Without adequate recovery time, your muscles will not be able to repair and grow, and you may be at risk of injury. The frequency of rest and recovery you need will depend on several factors.
This includes your goals and how much muscle you want to build.
For bodybuilding, it’s generally recommended to allow for 48-72 hours of recovery between strength training sessions for the same muscle group. This gives your muscles adequate time to repair and rebuild.
But keep in mind that if you’re training multiple muscle groups in a single session, you may be able to train more frequently.
If you don’t allow for adequate recovery time, your muscles will not be able to repair and grow. You also might experience fatigue, decreased performance, and increased risk of injury.
Also, without proper rest, your body may not be able to produce adequate levels of hormones such as testosterone and growth hormone. These are both critical for muscle growth.
Taking Supplements
Supplements can be a useful addition to a bodybuilding program. But it’s important to choose the right ones and use them correctly.
When considering supplements, you should first focus on getting adequate nutrients from whole food sources. Only after you have a solid foundation of good nutrition should you consider adding supplements to your routine.
When choosing supplements, look for products that have been scientifically proven to be effective and safe. Avoid products that make unrealistic claims or contain banned or unproven ingredients.
It’s also important to research the brand and manufacturer to ensure that they have a good reputation and that the product is of high quality. This is especially important if you want to buy SARMs.
Using supplements incorrectly can be risky and can lead to negative side effects. For example, taking too much of a particular supplement can cause toxicity or interfere with the absorption of other nutrients.
How to Become a Bodybuilder
If you want to know how to become a bodybuilder, it is important to familiarize yourself with the different types of bodybuilding.
You will also need to set the right goals, create a training plan, focus on improving your form, and manage your diet.
Do you want to find out more about how to become fitter? If so, make sure to check out the Health & Fitness section of our website.