If you want to get serious about bodybuilding, you’ll need to navigate your nutrition and training with military precision. Your regime will differ wildly if you’re gunning for gains (bulking) vs shredding fat (cutting) 12 weeks out from a competition. Needless to say, there’s not much room for a Friday night pint in either of these.
Let’s not get ahead of ourselves, this is going to be tough, but it's achievable. Here’s everything a beginner needs to know about natural bodybuilding, including the good, the bad, and the old-school.
There are a few essential bodybuilding exercises to focus on if you’re after serious bulk. The staple compound lifts – things like squats, deadlifts, shoulder press, bench press – are vital in any routine worth its salt. If you’re starting from scratch, try this simple but effective training split to begin with...
3 sets of 12 reps
Grip the bar with shoulder-width palms facing away and your arms fully extended above your head. Do not lean back as you pull the bar to the top of your chest and hold it there for two seconds. Control the bar as it pulls itself back to the start position, aiming for a three second ascent with no pause at the top of the movement.
3 sets of 12 reps
Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body until it’s almost perpendicular to the floor. From here, row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
BODYCOMBAT is comparable with running when it comes to improving your stamina, while the explosive elements, combined with the non-contact nature of the class means you’re unlikely to pick up any injuries, meaning you can work out harder, for longer without any lengthy lay-offs. Also, the workouts are split into timed intervals, helping you to maximise your heart and lung capacity.
3 sets of 12 reps
Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
3 sets of 12 reps
Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
3 sets of 12 reps
Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position.
3 sets of 12 reps
Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.
3 sets of 12 reps
Grab some moderately light dumbbells that you don't struggle to lift. Hold them next to your sides, with a slight bend at your elbow. Stand with your feet shoulder-width apart and squeeze your core, bending your elbows. Raise your arms straight out to your sides, maintaining your elbow position, until they reach shoulder height. Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position.
3 sets of 12 reps
Stand on a resistance band and hold the band with underhand grip about shoulder width apart. Curl the band until it's in line with your collar bone and your forearms touch your biceps. Lower and repeat.
3 sets of 12 reps
Attach rope handles to the top pulley on a cable machine. Kneel in front of it with one foot forward and flat on the grand. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. Pause, then reverse the movement.
3 sets of 12 reps
Stand with your feet more than shoulder-width apart. Hold a barbell across your upper back with an overhand grip, and hug the bar into your traps. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up.
3 sets of 12 reps
Sit in a leg extension machine with your ankles against the lower pad. Use your quads to push forward and straighten your legs in front of you, then return to the start position.
3 sets of 12 reps
Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly.
3 sets of 12 reps
Hold the EZ bar in front of your thighs on the outermost grips and palms facing away from you. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your bicep, then lower under control.
3 sets of 12 reps
Stand holding two dumbbells by your sides, palms facing towards each other. One at a time, curl each weight up towards your opposing shoulder. Return under control to the start position and repeat on the other side.
3 sets of 12 reps
Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
3 sets of 12 reps
Hold the EZ bar on the inner grips and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.
