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There are plenty of beginner bodybuilding workouts available online but which is the best? The answer depends on your situation – not just your current state of body fitness, but what you want to achieve.

Beginner Bodybuilding Workouts

Beginner Bodybuilding Workouts

Most beginner bodybuilders are impatient to get started and skip the most important step – setting goals for beginner bodybuilding workouts. As a result, they soon lose focus and motivation. The first burst of energy that starts us on the road to building a great body soon fades away, especially since most beginners quickly wear themselves thin by overtraining.

If you do not have clear goals to keep up your motivation at this point, you can easily lose your way.

So take some time right now to write down your goals. Like any goals that you might set in work or life, your goals in bodybuilding should be S.M.A.R.T. – Specific, Measurable, Attainable, Realistic, Timely. Let’s look at what each of these means in terms of bodybuilding workouts.

1. Specific

A specific goal is one that clearly says what you want to accomplish, along with how, when and where you will do it. ‘Get a great body’ is not a specific goal. ‘Go to the gym 4 days a week after work and train to build muscle mass’ is a more specific goal.

Even better, say exactly which muscles you will work on which days, and note down your routine. The routine for your bodybuilding workouts will change as you make progress but the overall goal of going to the gym 4 days a week to build muscle mass will remain the same.

2. Measurable

When you are working toward goals, it is very important to have some way to measure your progress.

If your goal is going to the gym for bodybuilding workouts 4 days a week for your beginner bodybuilding workouts, you can easily track that in a diary. But with a goal like ‘get a great body’, there is nothing to measure. So if you want to set goals in terms of the physical result, do it in terms of inches gained or that you can lift.

3. Attainable

Workout at Home

It is important to know when you have reached your goal. That way you can plan a reward or celebration, have a sense of achievement and start thinking about your next bodybuilding workouts goal.

This means that the goal itself, as well as your progress toward it, must be something that you can measure and know whether or not you have achieved. So your goal is to go to the gym 4 days a week – but for how long? The rest of your life? If you think that way, you will never be able to congratulate yourself on having achieved the goal. A month would be good for a beginner. Then set a new goal.

4. Realistic

Your goal needs to be something that it is possible for you to attain in a reasonable period of time. Remember that goals can change. You do not need to start out with the goal of winning the Mr. Universe contest. If contests are your thing, start with winning your division in a local contest. However, if you believe you can win Mr. Universe, then go for that. It is all a matter of believing you can do it.

5. Timely

Whatever type of goal you set, it is good to give it a timeframe. Are you going for this year’s contest, next year’s or two years from now? Be specific about how much time you have to achieve your goal, and you will be set for success in any of the beginner bodybuilding workouts that you choose.

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Michael Jordan, even many years after retirement from a great pro basketball career still inspires us with a few quotes.

But realistically Michael Jordan made a lot of shots as well. He was in the NBA all star game 14 times, was on 6 championship teams, and was the league MVP 5 times coming in second another 3 times.

But, and this is amazing to me, Micheal Jordan was number 1 for missed field goals 7 times in his career. That is an amazing stat. This many years removed we can really see that the “greatest” Jordan, was mostly that becasue he refused to stop shooting.

It is really true. You have to take a lot of shots in your life. Some shots will go in and some will not but the more times you try the better your chances to make some too

Michael Jordan On Making It Happen

What an amazing quote that this is. People can want and wish all day long, but you really have to get in the trenches, take the chances, to make it happen. What an inspiration this guy has been.

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An inclined board is a board so arranged that it will permit the user to perform the abdominal exercises with the body at an angle to the floor.

This apparatus is a board about 20 to 24 inches wide and 6 or 7 feet long, with a strap across one end of it. The end with the strap is placed on a stand or fastened to the wall to give the desired slant to the incline.

What Is An Inclined Board?

The steeper the slant of the board, the move difficult is the exercise. For most purposes, the height of the raised end of the board should be about 20 to 24 inches from the floor.

The incline permits the abdominal muscles to exert their pull over a longer range of movement. In movements with the feet held by the strap, the of the abdominal viscera is toward the chest cavity.

This relieves any possibility of pressure against the muscle wall by the viscera during the exercise. This is especially helpful if the individual has a small hernia or a tendency toward one.

The Sitting Up Exercise on the Inclined Board

Position: A sitting position on the board with the knees straight and the feet hooked under the strap to prevent sliding down the board.

The hands are clasped behind the neck, or the arms are extended in front. (If the motion is difficult with the hands behind the neck, the motion should be performed with the arms extended toward the toes.)

Action: Keeping both knees straight and the chin on the chest, the exerciser leans backward until the lower back can just touch the board, then he returns to the sitting position.

If the arms are extended in front of the body, lie should sit up until he can touch the toes, or as nearly as possible. If his hands are clasped behind the neck, he should try to touch his elbows on his knees each time he comes up.

Breathing: Inhale as the shoulders are lowered and exhale as the sitting position is regained.

Starting Resistance: In starting this movement, it will be sufficient to hold the arms extended in front, if the movement is rather difficult. If the movement is easy, the hands should be clasped behind the neck.

Progression: The exercise should be started with 5 counts adding 1 count each week until 20 have been performed for three periods.

• If the movement was performed with the arms extended and the 20 counts completed, the motion should be gin again at 5 counts with the hands then clasped behind the neck.
• When the 20 counts have been done with the hands clasped behind the neck, a light (2½ lbs.) should be held in front of the neck under the chin and the motion begun again at 5 counts.
• The usual amount of added resistance each change is approximately 2½ lbs.

Goal: Girls and women should work up to a resistance of 20 counts with the hands clasped behind the neck. Some will find that they are able to do the motion with as much as 10 lbs. held in front of the neck and when this is possible additional benefit will be had.

Boys and men should work up to a resistance of 25 lbs. in front of the neck, performed for the 20 counts.

Results: This movement strengthens all the muscles of the abdominal area but particularly the front abdominal muscles. When the motion requires more effort, the muscles in the side walls of the waist are brought into action more strongly.

Comments: It is more difficult to do these movements on the inclined board than it is on the floor. There is also a greater tendency to go completely back on the board till the head and shoulders touch the board.

This should not be done . . . it is most important that the trunk go back only as far as necessary for the lower back to touch the board. When the low back touches, the sitting position should be regained with no relaxation of the contraction of the waist muscles.

If the head and shoulders are permitted to touch the board, we activate too much forward pull on the lumbar spine by the deep psoas muscles.

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