How to begin Bodybuilding 6 Simple Rules


How To Create A Workout Plan For Beginners How To Create Your Own Workout Schedule Program Plan

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How to Get Started | Bodybuilding

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Teen Beginners Bodybuilding Training Upper Body Chest, Arms, Shoulders

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How To Train For Mass | Arnold Schwarzenegger’s Blueprint Training Program

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(REAL MOTIVATION) Aiden Lee l My 6 Months Body Transformation And My Fitness Journey From Fat to Fit

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Best Beginner’s Workout Routine

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Bodybuilding Tips – a Final Word Nail your nutrition, work smarter in the weights room, and shake up your set styles. When you put it that way, it sounds easy. Reps: Reps are simply how many times you lift the weight from the starting to the finishing position.For example, if you perform lat pulldowns 12 times from start to finish, that’s 12 reps.

Sets: A set is the time you spend performing that exercise from the first rep to the final rep.In other words, if you are performing the bench press and do 10 reps and stop, that’s 1 set. Bodybuilding: This is the most muscular category of women’s bodybuilding. (Think: Arnold Schwarzenegger, but female.) (Think: Arnold Schwarzenegger, but female.) Fitness: The fitness category is judged on physique and appearance too, but it also includes a fitness routine performed to music and includes elements of dance, strength moves, and. Perform a minimum of eight to 10 exercises that engage the major muscle groups, including the chest, back, shoulders, biceps, triceps, forearms, glutes, quadriceps, hamstrings and calves. Incorporate both concentric (movements that cause muscles to shorten) and eccentric (movements that cause muscles to lengthen) exercises into your routine.

Here’s a simple formula for gaining quality muscular weight. Track your nutrition to see how you’re eating now. Eat healthy food—a lot of it.

Drink shakes rich in nutrients, calories, and protein if eating gets exhausting or expensive. Strength train at least 3-4 times a week. Sleep big—6 hours minimum, 8 hours ideally, plus naps if you can. Continue aiming for 25-35 grams every 3-4 hours. Maintaining a high-protein diet (defined as consuming 0.7 grams or more of protein per pound of body weight) will help to promote fullness, maintain metabolic rate, and preserve your hard-earned muscle mass.

Pro tip: Focus on lean protein. You want simple? Here it is: 3 rules, 3 workouts, and an 8-week program that will build full-body strength, set fire to calories, and introduce you to all the tools you need to be fit from now on. Thank me later; for now, just do this. Ready to get to work?

You can follow the full program, Strength and Muscle for Beginners, in BodyFit Elite. Bodybuilding diet coach Shelby Starnes recommends eating a high amount of protein around 1.5 g per pound of body weight when cutting, to help preserve muscle mass. Look to get your protein from meat, fish, dairy products, eggs and protein supplements if necessary. To get that 80% right, there are four straightforward rules to follow, which I like to think of as the four levels of nutrition.

Four Simple Nutrition Rules To Follow Level 1: Calories And Protein. The calorie-counting diet guru of the 70s and 80s is a relic of the past. Today, we know that getting the proper nutrients is far more important to an overall health than simple caloric balance.

Think of it this way: One approach leaves you feeling grumpy, ravenous, and guilty about simple.

List of related literature:

And, if you want to get ahead of the game, then I suggest Bodybuilding: The Complete Preparation Handbook.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

I don’t recommend that you advance to these until you have at least 8 to 10 months’ prior bodybuilding experience, with either my beginners’ program or a combination of beginners’ and intermediate programs.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Perform three sets of 16 repetitions (reps) for each exercise during the first month, three sets of 12 reps during the second month, and three sets of 10 reps during the third month.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

In the beginning, every bodybuilder should stick pretty much to the basics.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Use the two-for-two rule: If an athlete can do two or more reps over the target number of reps in the last set in two consecutive workouts, increase the load.

“Successful Coaching” by Rainer Martens
from Successful Coaching
by Rainer Martens
Human Kinetics, Incorporated, 2012

Perform another three to six sets before moving on to step 5.

“Quantum Love: Use Your Body's Atomic Energy to Create the Relationship You Desire” by Laura Berman, Ph.D.
from Quantum Love: Use Your Body’s Atomic Energy to Create the Relationship You Desire
by Laura Berman, Ph.D.
Hay House, 2016

Begin by doing just three sets, but build toward a maximum of ten sets.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Start out with one of the 6-week transition programs outlined in Tables 5.1 and 5.2.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Start with 2 sets, and once you feel comfortable, gradually progress to doing 4 sets.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I was looking at things that can break people in easily if they havent exercised in awhile, thanks for this because lots of people dont know what to do.

  • Used to be in landscaping for years so I was motivated by that to want to build my body, once I was let go it drastically changed my will to grind in any aspect of my life (body, career, hobbies etc) because with all those hours it basically was a HUGE part of it. I’m an artist as well and i used to draw EVERYDAY after my workouts for at least an hour a day.

    A lot of negative stuff happened and 1.5 years later I went from 210 to 270…I’m currently trying to get back into at least working out I feel terrible lol.

  • Those lateral raises hurt my upper back for years only doing a few one time. like constant pain all day.
    joined a gym a few years ago and doing only a few reps of the machine were you set the weight and push away from you with a handle bar, the pain finally went away and with only a few reps at 45lbs.

  • Hey kris, I take pre kaged before and rekaged after the gym which is around 9.30pm what time during the day should I take bcaas? Or does it matter what time as long as I take. Cheers

  • Hay guys am just starting out av got like 75 kilo all in av got the weight bench and like a multigym type thin goes onto bottom of bench and like a set of handle bars at top can u guys just make a video giving me the basic weight for my workout starting off and how many reps and also a t exercise workout consisting off 3 different weight ie maybe 1st exercise bench press weight = 20 kilo 15 reps 40kilo = 10 reps 50 kilo = between 5_7 is this ok guys or should I stick to the same weight ie 20 kilo 15 reps take a breather do the same again and then again just push myself as much as I can??

  • People nowadays say “Bodybuilding is now a blackman’s sport” dude Arnold’s last name is Blackier than Black. hehehehe Only german speaking people can understand I guess.:) Im a big Arnold and Ronnie Coleman fan. Longlive bodybuilding!!!

  • Suddenly i saw in a video that u open a gym in mumbai…. Is that you who train the begginers…. And what is fees for month or session????

  • As a beginner-beginner, I have no one to spot and can’t afford a trainer. Is it ok that I follow this regimen on machines instead of free weights and bars?

  • I use to work out a lot as a teenager, swimming did me the best. I’m finally working out again after over 13 years of not doing so, and I did not realize the toll it is gonna take getting back in shape.

    But then again, I don’t eat well, I smoke like a chimney, and drink like a fish. Gotta make some serious changes. But I want to be a better me.

  • Just what I needed. My usual gym is still closed. So I canceled the membership and signed up with one that’s already open. This really helped me with a good starter routine (after 2 1/2 months of nothing).

  • Diet Plan called Custokebon Secrets kept appearing here on many youtube and I thought they were scam. However after my friend follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. You should not take my own word for it, search for Custokebon Secrets on google.

  • Anyone else get pissed off by this cus I’ve been working out for a year now and doing everything right like seriously I know things like the difference between sarcoplasmic and miofibular hypertrophy but still I’m a fraction of what this guy is

  • Hi I want to lose 500 gram each many days in a week should I do work out? Also how much I should eat? I need a diet plan for this.

  • Is it really important to rest? I usually feel bad after I take a rest day, like if I’m losing everything I worked for. My plan rn is to just do the same upper body workout everyday but Ik theres more i should do so I was wondering if you could help? I’m not a beginner but I’m also not a pro

  • Does Custokebon Secrets really help to lost lots of weight? I have read a lot of good things about this popular lose weight diet plan.

  • Hey, how’s things?,

    Very good Video.

    What other hints have you got?

    I am looking at other tip websites


  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #NextLevelDiet

  • I read lots of good reviews on the net about how Custokebon Secrets (google search it) can assist you lost tons of weight. Has any one tried this popular fat loss system?

  • Hey thanks i have some workout equipment at my home but i didnt know fully how to do a workout properly thanks for the kinda tutorial im going to probably end up watching like all of your videos so thanks �� stay safe and healthy in Quarantine.

  • Any one tried the Custokebon Secrets (do a google search)? I’ve heard numerous awesome things about this popular weight loss diet plan.

  • Guys. lost a ton of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular fat burn methods called Custokebon Secrets (just google it). Thanks to it I’ve lost a ton of fat. I shouldn’t even be talking about it cause I do not want a bunch of other guys out there running the same game but whatever. I am just in a excellent mood today so I’ll share the wealth lol.

  • skeleton man. Bring this dude back to do videos with you guys going forward lol. Hes gonna be the new buff dude and buff duke will have competition with this beginner.

  • Its still surprises me, just how many people are not aware about Custokebon Secrets, despite the fact that many people get great results because of it. Thanks to my cousin who told me about Custokebon Secrets, I have lost tons of weight by using it without starving myself.

  • Mr. Arnold Schwarzenegger RE-INVENTED the sport of Body Building. Just pay attention as he EXPLAINS his training methods. Truly amazing, much respect!!

  • hey kris. I was wondering what you do for your triceps. I also really want to know what you do for your abs training. Please reply thanks p.s. trainng to get a body like hrithik roshan and one day even like you

  • Can someone give me a workout plan with this home I have flat bench press dumbbells xz bar barbell trycep bar and a chin up bar give me exercises reps sets please thanks

  • hahahaah yo9ur single arm tri raises are the single worst exercise which you do. you are extending about one inch you are a boy. alll your talk is meaning less

  • do you think that all of the momentum you use for all of your movements is the way to lift wieghts. if you stop alll the momentum lifting and concentrate on your negatives as well as the posives one set to failure you could beef up your baby-size body

  • GOOD NEWS FOR MEN. This channel is obviously of interest to men. HAIR LOSS is also a topic of major interest to MEN so go to and learn about a NEW science which explains that the main cause of HAIR LOSS is not DHT but a blockage of BLOOD FLOW caused by a tight LOWER scalp layer. This causes DHT to be over-produced and only then it becomes the “ killer ” of hair. Normally DHT is good for proper hair growth and all male characteristics, so screwing around with reducing DHT is a BAD idea because it has serious consequences like…IMPOTENCE. The OLD methods have failed because they focus only on DHT and not on the MAIN cause.

    We only go bald on top where this GALEA layer exists and only people with a very tight GALEA layer lose their hair. This method explains how to restore the blood flow properly with a NEW massage technique that is totally different from how it was done before and how to REVIVE dormant follicles with a device invented by NIKOLA TESLA which we were told was not possible…that’s FALSE. This method is common sense and it uses NO DRUGS, NO LOTIONS and NO SURGERY.

    Do not be distracted by the very amateur looking website. I was very BALD and CURED my HAIR LOSS with this totally NEW method, as have over 27,000 other people. Do not waste any more time with the OLD ideas. Check out this new ALTERNATIVE science at

    Do yourselves a favor and check this out for yourselves and do not be discouraged by anonymous Internet trolls who yrash and dismiss something like this with personal insults and not one word  about the merits or substance of the science and logic behind this new idea.

  • Great content as usual. Every single I am getting inspired by your videos therefore my mindset has changed alot since I discovered this channel and others like this one. I hope this is a sumplement here

  • steroids, this guy will have a short life. Get of you tube, you fake. People want to live healthy life stiles and this fucker shares his EASY way out while there are people who really need to proper motovation.

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.
    Iam very surprised you haven’t got more subscribers tbh.
    I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • Sorry for my bad english..
    My height is 179cm or 5f 9″ and I always want to get V shape of my upper body but my waist only get 32 inch for minimums and that was the thinnest body I’ve ever had…can’t get small than that..Is that genetic or what??

  • You would laugh at my diet.. wake up bowl of cereal. Go to work. Get to work eat a banana and strawberries. Wait 45 min eat a lunch-able. And some snacks. Eat lunch another snack before getting off. Get home eat and then work out for 15-20 min and drink beer and repeat.

  • Visit website called NextLevelDiet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  • Thank you straightforwardness and to the point. Excellent advice and really really has helped me see what I need to do more clearly. Thanks again definitely subbed as a result.

  • Happy New Years! Use code BUFFNEWYEAR at checkout for 40% off all our clothing and apparel at This video covers our “prep phase” of our cutting plan which is the 3 weeks leading up to the plan itself. Stay tuned for our next video “Lean Vs Bulk” later this week as Brandon goes over the differences between the two while we continue to go through our CUTTING PLAN. And of course leave any suggestions for things which you think might help make the episode better. Until next time…STAY BUFF.

  • I’ve been doing this from home except tweaked a little since I don’t have cable machines. I’ve gained about 20lb over 5 months. Great beginner workout

  • Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

  • one thing that also improved by being fit is tattoo.
    I believe that a man should at least have a tattoo whether it’s visible or nah, but when it’s seen it so much better on a fit and healthy body. Just take a look at his chest tats before and after the canvas made whole world differences.

  • Awesome vid man. Great tips for beginners, especially the cardio bit. Too many bodybuilders neglect cardio, especially starting out.

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • What about periodic fasting? Also the newest research shows that eating proteins just before going to bed is up to 30 percent more effective than eating proteins during the entire day.

  • the first 50 seconds was probably 6 months then when he said he was taking bodybuilding seriously he took another 6 months
    on steroids or something that’s what I think at least

  • Today my heavy day I’m loving this video keep up the good work this is real motivation damn the talking get straight to business, love it!

  • Hi I was also in a situation where I weighed a lot and a good friend of mine introduced me to an amazing diet plan thanks to which I lost 20 pounds!!!

    this is the blog of the plan!:

    good luck!

  • who ever says that this is not achivable in 6 months,should consider to give up to go in gym… to get this kind of results its just discipline. high protein diet ( not 2g per kg but 3.5g), lots of cardio, lots of clean food ( no you dont lose fat eating less, you need to eat more and clean, consider 35 calories per kg of body wight). know when to do reefeeds, know when to adjust your diet. ect… great transormation