So You Want To Start Bodybuilding?
By Sebastian Heart
Lifting weights for more than three years has been one of the best things I have ever done in my life. Becoming stronger has always has been a great way for men to explore their inner souls while building their bodies literally from the ground up. When you get big, your life gets better in all ways. People will start to admire you, rush to do things for you, guys will respect you, and ladies will touch and squeeze your arms for no reason. Girls will start smiling to you when you walk by on the streets. Furthermore, you will feel increased strength of mind and body, and you will adopt a ‘can do attitude’. You have less to fear from douchebags and idiots because you they see you have the potential to kick some ass.
All young guys eventually feel the need to do sports or workout. It’s a basic instinct to sweat and to get stronger if you are young. You need to do this. Just like every other John Doe you want to get bigger and fit to attract the opposite sex and find a partner or become more attractive. Being big just screams power.
Aside from the sexual aspect, doing sports and lifting weights will also give you great character traits such as: competitiveness, discipline, character, pride, attractiveness, strength, and self respect. We all know the feeling of seeing a really big and strong man, it can be intimidating, impressive, and sometimes scary. If you are big yourself you will know, because you feel a force inside you that is unstoppable.
The only two things you need to start building an impressive body are a bold determination and a never give up attitude. That’s why women love men with broad shoulders and big chests. It screams literally “I won’t give up.” And that is mighty sexy.
Before you start, realize that you have to invest in yourself if you want to become bigger. It doesn’t happen overnight, and it will take a toll on you. Lifting weights and changing your body is not cheap.
Determination, time, concentration, and rest are required.
In order to successfully change your body you need to make it a #1 or #2 goal in your life. Placing weightlifting on #3 in your life is not enough. It must be so important that you cannot miss a session.
Seriously consider this before starting, otherwise you will just waste time.
There is a whole lot of baloney ‘advice’ on the internet about training, supplementation, and the kind of exercises you must do. Many websites, artists, and bodybuilders like to make getting bigger seem like a science and an almost impossible thing to do for young guys like you and me. They lie to you, so they can sell more of their: whey protein supplements, books, and other merchandise.
Building muscle is really one of the most simplest things to do on this planet. Especially when you are young and your body is racing with natural testosterone.
At least, as long as you don’t quit.
Training Consistently + Eating Big + Rest = Getting Big
For your information, I am talking about normal muscles, not those steroid ridden monsters you see on the cover of every magazine. The fitness industry and bodybuilding magazines want you to believe you need to mega dose protein shakes, do isolation workouts, and finish an unbelievable number of repetitions per set to achieve ‘gains’.
You will find out that working out in this way will cause either your body or mind to burn out plus requiring you to take more recovery time than you actually have. Why? Because you are not on steroids. That’s what they do not tell you. All those ‘monsters’ are on steroids, growth hormones, and other stimulants, which allow them to go way over the human limits because they recover 10 times faster than ‘naturals’.
The best part and also the worst part of lifting weights is that there are a million ways to do it right but also a million ways to do it wrong
– Sebastian Heart.
It takes what it takes
So, how do you start building muscle? Building impressive muscles is actually quite easy. It is a mindset you have to adopt. There are four essential things you need to have: discipline, accountability, 30 to 45 minutes workout time a day, and a ‘never give up attitude.’ Once you have this incorporated into your daily habit, which takes about 30 days, you’ll find that going to the gym is not hard at all, in fact, you will start to love to go to the gym every day. When you miss one of your gym sessions you’ll feel righteous regret and shame, because you have let yourself down. It will become an obsession, and you’ll love it.
Muscles are grown through resistance. Through consistently breaking down your muscles and then healing them, your muscle fibers become bigger, stronger, more complex, and denser. Your body starts to notice that it has to perform every day, therefore it will send the necessary resources and hormones to your muscles so your body is better prepared for the next challenge. Your muscles are cracked open trough strenuous exercise and then the gaps in those muscles heal through rest and vital proteins that are send into them to repair the cracks, over time this will result in larger muscle structures. Spend some extra money on high quality eggs, tuna, or steak. Those foods contain real animal protein that will help you build muscle.
The hardest part of becoming big, is actually going to the gym. Once you are on your way to the gym you’ll feel that half of the pressure is already gone. In the beginning you might feel a little anxiety before going to the gym, you’ll feel intimidation from the others who are bigger than you, as soon as you make some progress this will fade. This is natural, do not worry about it. You might think they are mocking you, but you will have the last laugh when you have completely transformed your body after six months. Instead of worrying about others think, worry about your performance in the gym. Stay positive and go kill it in the gym!
In order for this to work you must set a concrete goal must be set for yourself.
An example of a non-concrete goal is this: go to the gym until I am big.
An example of a concrete goal is: add 5 kg of muscles in a year, or go to the gym 5 – 6 days per week for 3 – 6 months and see yourself transform.
Keep your reps x weight measured down in a notebook, in this way you can keep yourself accountable for your progress.
What doesn’t get measured, doesn’t get managed.
For a big strong body to be build, you should go to the gym 5 times per week minimum. You will see incredible results within one month from going to the gym 5 – 6 times per week whereas 3 – 4 times per week ‘goers’ only see results on a yearly basis. You need to implement going to the gym as a regular thing on your every day to do list, just as going to the supermarket, school/your job, or toilet.
Going to the gym 5 – 6 times a week is much easier than going 3 – 4 times, this is due to habit-forming.
Prioritize it as a number 1 or 2 priority and it will automatically change into a habit. When you’re going to the gym everyday, you will start longing to lift weights. You will not be able to wait for tomorrow so you can lift again. It is for this reason that training 5 – 6 days a week is superior than 3 – 4 times a week.
When you go 3 – 4 times, going to the gym feels like you have to go to work, it feels like ‘start and stop’, crash and burn. When you workout 5 – 6 times a week. Going to the gym feels like you are just going for a walk in the park, this is because you are getting in the flow now, you literally feel your body getting stronger everyday.
It sounds powerful when you say: “I go to the gym 6 days a week“. People think that you go all out crazy everyday under the weights, but instead you’re consistently building up muscle by doing small work every day, that is the trick.
It is always better to go to the gym even if you feel like staying at home, it is better to give a workout on 50% than to not do anything at all. Doing this will build character and discipline.
To half-ass your gym progress results in an inferior physique, or no physique at all. Over time, all those little efforts will result in a accumulative stronger state of mind and body. Therefore, do some little building every day. A little or a lot, it doesn’t matter, as long as it is everyday.
‘Half assing’ = setting out to go 6 days a week, but going 3 times a week.
The bitter fact about most people, is that they never learn to develop the willpower – or discipline, to keep building on themselves. They rather stay at home and consume passive entertainment such as NetFlix, Facebook and eat potato crisps or smoke weed, while gossiping to their friends online on their social media websites.
You, on the other hand, are able to develop the discipline, otherwise you weren’t reading this website – you would be on Facebook stalking other people or reading celebrity news.
Instead of wasting your time on that useless clutter, you can go to the gym and actively build your body, and get stalked on Facebook.
A body well build while you are young will stick with you for a lifetime, now is the time to forge it in fire!
Your everyday workouts do not have to be 1 – 2 hours long. A short everyday 30 – 45 minute blast in which you sweat and pump is much more effective.
Consistency is the key here, go everyday. You must perform in those 30 – 45 minutes. If you are unable to visit the gym do: pushups, squats, situps, unders (rope skipping), and pullups at home or your office.
Always strive to do some exercise everyday. By doing this you are literally ahead of 97,5% of all people in your social circles, and your progress will sky rocket. Focus on doing 3 to 4 exercises everyday.
Set a concrete goal, such as going to the gym for 6 – 8 weeks. And after those 8 weeks, reflect on your progress.
Before you start your daily session you need to warm up, I prefer doing 3 sets of 100 unders (rope skipping) or doing sprints outside. I swing my arms and legs before the lifting so they fill up with blood and get warm. Without a warm up your muscles will not be ready for heavy lifting. Cold muscles grow much slower than warm muscles because there is much more blood in warm muscles. Therefore a warm up is vital for quick recovery and muscle growth.
There is a holy trinity of three workouts that you should focus on. These Kings‘ exercises need to be done first, after the warm-up, before you do any other exercises. You should put nearly all of your intensity into these three workouts to get the most bang for your bucks. Go heavy on these.
- The Dead Lift
- The Squat
- The Bench Press
‘Doing deadlifts, squats, and bench presses will blow your muscles up gigantically! It’s like baking bread in the oven.’
These will literally turn you into a big bear. These build your core mass. This builds the large lower back, strong legs, wide shoulders, and a big chest.
The Deadlift is the most effective and simplest workout on the planet. One pick’s up a plate loaded barbell up from the ground, stands up, lowers it again, and repeats. Simple as that.
The one thing in mind is to keep you back straight, not bend over! The dead lift is one of the most effective exercises in the world as you not only train your lower back (which you will feel the most) but also your: stomach, neck, ribs, legs and all the smaller muscles in between your organs.
When you only do isolation exercises you miss those ‘inner’ muscles in your core and your neck. That’s why doing deadlifts makes you as big as a bear. It is one of the best high’s in the world to lift 150 kg’s (beyond your limit) whereas you once your limit was, for instance 140 kg. Start with 60 kg’s
If you can do the dead lift 5 times 5 reps you need to increase the weight. I prefer to do the dead lift heavy when I feel strong and powerful (5 times 1 – 5 reps). When I feel less courageous I I lower the weight to 60 kg’s and train for reps in the range of 5 – 8 to keep the back worked out but not over stressed
Dead lifting gives you a real thrill because it is a super primal movement. You might be scared to hurt your back but in fact that fear is what makes the dead lift deadly addictive. Deadlifting makes your entire back stronger. You can decide for yourself what is better for your back, a weak back or a strong one? A big strong back looks damn’ powerful, especially when wear nothing but a t shirt and you’re close too people, like in a bar. People will notice it, and you’ll notice their awe for your back.
Doing dead lifts beyond 8 reps is useless, Deadlifting should be done heavy. Ask the staff in your gym, or a guy with a big back, how to do proper deadlifts, the internet cannot check your stance and form, only a real person with real eyes can do that.
The Squat is your second best workout. Whereas dead lifting usually feels really good and euphoric, squatting can occasionally feel really nasty and burning while doing it. Therefore a lot of people hate doing Squats. However, doing Squats is essential for very good reasons: Your legs demand massive amounts of testosterone, to be released when trained due to their larger size. In addition, doing squats also develops your lung capacity. This affects your entire body performance. So don’t neglect squats.
To be in optimum balance, you cannot neglect lower body strength (neglecting squats). Only doing squats is already enough for getting strong muscular legs. By only training the upper body you become top-heavy, and top-heavy objects are very easy to push over, even with a little amount of force. Lower-heavy objects, are almost impossible to push over as their weight is low and those people are more grounded. Find a rugby player, try pushing him over, and you will find out what I am talking about.
If you are working out for aesthetic reasons only you can neglect this advice, but if you are a man you know that it is unacceptable to be pushed over easily. After training my legs I always feel super calm and energized, something I have way less when training my upper body. Probably because my legs were trained to be stronger and therefore I stand more solid on the ground. Your legs will feel lighter and easy when you have trained them.
Squatting is necessary for having a balance of strength as it builds vital lower body strength. Begin with 60 kg’s in the range of 5 – 8 and go heavy in the range of 1 – 5 when you feel like reaching new highs.
Finally, the Bench Press, which builds your chest and shoulders. Bench pressing doesn’t have to be done as heavy as the Dead Lift and Squat. Bench pressing should be done in the 8- 12 range for optimal results. At the end of bench pressing you should feel your chest literally bursting outwards.
To accomplish this, lower the bar all the way to your neck so the metal touches your Adam’s apple. Next, when raising the bar you do not have to raise the bench press all the way up and lock it down (having your arms all the way up). In this way you train mostly your shoulders. To get a big broad chest, the lower motion (down from the neck to half raise) is superior as it puts constant pressure on your chest, which will result in a bigger pump in your chest. The key here is to feel constant pressure on your chest, as soon as you lift the bar higher from your shoulders and you miss the pressure on your chest, then stop and lower it again.
These three king’s exercises are to be accompanied by a small list of minor/supplementary workouts. Supplementary workouts are to be done in the range of 8-12 or 12-15 repetitions. This depends on whether you go with lighter weight (to chase the pump) or with heavier weight (to build more strength).
- Chin Ups/Pull Ups
- Bent Barbell Rows
- Pushups (weighted)
- Sit Ups/Crunches
- Behind the neck Push Press
- Dumbbell/Barbell Curls
- Additional Exercises
These workouts will sculpt your body tighter into a Greek statue figure. You should do 1-3 of those every day in addition to a major workout. Unlike your major workouts you do not want to do these workouts heavy. You should go for feeling ‘the pump’ while doing these, therefore adjust the weight so you can do 8 – 12 repetitions. At the end of these exercises you want to have your muscles pumped and you want to feel that nasty stretch inside your muscles.
For your intensity, you do not want to go all out every day while training. As with almost all things in life, it is better to stay consistent and go everyday to the gym than going 3 times a week where you try to push your limit every time, this will cause an eventual burnout and an inevitable fail of your streak. Placing ‘baby weights’ on your barbells is still superior to going all out once or twice a week. You should aim for getting a sweat in the gym, if you are sweating you are making progress. If you ain’t sweating you aren’t getting any results.
Going all out should be done once a week – or once every two weeks, preferably when you feel strong and psyched! Going all out is reaching new limits, for instance placing more weight on all your exercises. Do this once a week or once every two weeks and after going all out, try to raise the amount of weight you use regularly (on your consistent days). In this you way gradually build up the amount of weight you use, but stay consistent. If the weight is too much too handle, lower it so you can get to sweating.
To measure your intensity, again, you should be sweating while training. If you are not sweating you need to do more repetitions or take less rest time. It helps to warm up your body before training by doing 1 – 300 unders (rope skipping) so are already sweating, it is easier to get sweating this way. When sweating, you sweat out toxins and bodily waste material. You can tell because the sweat of athletes usually smells really good while the sweat of fat lazy people stinks. You get to sweat when you take rest periods of 1 minute to 30 seconds, preferably as little as possible. If you need more rest your weight is too heavy. You should feel ready to lift again after approximately 30 seconds.
The goal is not to feel destroyed at the end of a gym session (unless you are going all out) but to feel fueled up!
Don’t try to impress the other fellas in the gym by lifting too much weight. Instead, use baby weights when you start out and make sure that you stay consistent. When you are sweating you are already doing more than enough, keep it like that.
Your goal is to gradually build up your strength. One does this by consistently keeping track of their reps x kg’s in a notebook. In this way you can measure your progress.
What doesn’t get measured doesn’t get managed.
You will later look back and laugh at the struggle you had with those silly baby weights you used to lift.
After your workout, you gotta stretch!. Stretching prevents your muscles from becoming stiff and prevents muscle or joint pain. Touch your toes with stiff legs, this will stretch out your spinal cord, even though you feel it in your legs.
In modern day’s society, many people’s spinal cords become stiff as hell due to the fact you guys are constantly buried into your computer screens or smartphones, therefore, touch your toes every day for 3 sets of ten seconds with stiff legs. Give in to that pain of stretching! This will keep your spinal cord stretched and smoothed. You should be able to touch your toes for 10 seconds. Don’t forget to stretch your arms and your back for several times as well.
When showering, it is easier to take a cold shower immediately after your workout. Standing under cold showers will get your heart pumping and your blood flowing. This speeds up recovery and awakes your immune system.
If you cannot shower cold from the start, then start with putting the shower to luke-warm temperature, and slightly drop the temperature every 15 seconds until it’s ice cold. Try to make it to one minute in ice cold water. If you trained your back, put your back under most of the cold water. It it were arms you trained that day, put your arms for most of the time under the cold water.
“Embrace the cold”
– Wim Hof (The Iceman)
Foods and supplements to Focus On
To get strong you will have to eat foods which contain more proteins and fats, which make you strong. As well as maintain a good healthy body and mind.
These are (proteins): beef, tuna, peanut butter, eggs, chicken, pork chops, duck, lamb, goat meat , cottage cheese, all cooked in fatty butter. Eat fatty meat!
These foods contain necessary proteins for muscle building and essential fats to produce testosterone, and combined with the butter, will stimulate your hormone levels.
Accompanied by (vegetables): asparagus, red beets, onions, fresh bell peppers, aubergine, garlic, and carrots.
Don’t forget the carbohydrates. Eat a lot of carbs too! They are very important for your growth! No matter what people tell you, carbohydrates provide you with energy and especially when you are not lifting, you need to keep burning the carbs so you can still focus on your work/school/life.
For instance: potatoes, sweet potatoes, quality pasta, rice, fruits, and nearly all vegetables.
Do not make the rookie mistake of only eating proteins or fats, your body is a system, it needs everything and even more when you putting a lot of pressure on it through weight training.
Buy your meat from your butcher and not from the supermarkt, buy quality foods, you are what you eat after all.
Consistency beats Hard Work
These days so many of us men are comfortable, thanks to innovative technology we do not have to go out to hunt wild animals or defend ourselves from attackers. The reason why working out everyday feels so good, is because the human body was designed to go out and break it’s limits. Adrenaline is your natural high. Your body was not designed to sit all day on a chair in front of a screen all day.
Doing something scary or sweaty feels amazing.
Through working out everyday you change working out ethics from ‘work’ into a ‘habit’. When I really started to get serious about discipline and working out it still felt like work on the 29th day of working out every single, but on the 30th day it was as easy as brushing my teeth in the morning. I still had to get up and do it of course. It became a habit.
To conclude, the everyday 7 step efficient workout scheme of myself looks like this.
- Eat a fresh apple
- Warm up – 3 x 100 unders – or do sprints outside.
- One – or two major exercise(s): Deadlift, Squat, or Bench Press
- Multiple (3 – 4) Minor exercises
- A Cold Shower
- Eat a banana
All done within one hour (I live 5 minutes away from my gym).
And while doing this of course I:
- Eat lots of food at home
- Rest enough (8 hours of sleep in a cold dark room).
Don’t forget, the vital ingredient for this to work is consistency.
Once you are consistent, it becomes easier to go to the gym and it becomes less challenging to add weights to the bar, suddenly it becomes a game to add more weight or add reps. And you will feel silly if you don’t. More weight means that your muscles have to work harder and therefore grow more.
- Instead of going to the gym 3 – 4 times a week, go everyday, or 5 – 6 times a week. This will get you ‘in the flow.’ Make it a #1 priority.
- Focus on getting a sweat and pump, not on lifting too heavy weights.
- Eat apples, tangerines, or other sweet fruits before going to the gym, the natural sugars will make your muscles ready for the work.
- Warm up by doing 100 – 300 unders, sprints, or bodyweight exercises
- Focus on the Holy 3 King’s: Dead Lifts, Squats, and Bench Presses for core mass
- Build around those exercises with: Pull Ups, Bent Barbell Rows, Weighted Push Ups, Crunches, Behind The Neck Push Press, Dumbbell Curls, and more supplementary exercises.
- Take no more than 30 seconds to 1 minute rest between sets, to keep on sweating.
- Consistency lifting weight beats, sporadically lifting heavier weights, all the time.
- Stretch, gotta stretch! Touch your toes 3 times for 10 seconds with stiff legs. Over time, this becomes easier. Stretch your arms by swinging them, and don’t forget your back.
- Take a 3 minute cold shower to end your workout and speed up your recovery process.
- Eat high protein/high fat meals with vegetables, take carbohydrates as a side dish, main dish is high protein/high fat. Eat big!
- The goal is to feel energized after a gym session, not to feel tired and destroyed. Focus on sweating and pumping.
- Go all out once a week or once every two weeks.
- Try to do gradually do more reps or weights every day.
- Lift it off the ground!
- Consistency beats training hard and heavy, all the time.
- It takes experimentation to find what your preference regarding training schedules, this is my regime and I tweaked it over time in three years. If you are just starting out you can copy this regime and tweak it to your preference. Everybody is different but we are all human. Adopt, but tweak!
- If you feel tired out too much during the day you are lifting too much weight. Overtraining is shouted too quickly these days but if you feel tired constantly, have trouble sleeping, and feel no sexual desire, then you might be doing too much in the gym. Again, if this is you, lower the weights and reps but stay consistent and you will get big and strong.
- Only take advice from athletes who actually have incredible bodies and real strength, don’t listen to your classmate Jeff who runs his mouth about his training schedule and dieting while he looks like shit. If he was big he wouldn’t tell you about it unless you asked him about it. People who have pride don’t brag about their success or strategies to success, you can tell, from looking at them that they are legit. You can ask these people about how to get bigger and they might just be happy to tell you all about it, just don’t forget to trust your gut instinct. Former champions usually want to coach to see others win as well.
Good luck, now shut down your computer and go to the gym! Today is today, and tomorrow is too late.