Bodybuilding: Tips for Startup Founders

By Grit Daily Staff Grit Daily Staff has been verified by Muck Rack's editorial team
Published on February 3, 2023
Knowing the basics of bodybuilding is the foundation on which strength and developed muscles stand. How to start bodybuilding classes, what exercises to choose for beginners and how to create a bodybuilding program for beginners – USA sport figured it out.

Bodybuilding for beginners – basic exercises

“Basic, multi-joint exercises should form the basis of a beginner’s program,” says Stuart McRobert, author of Think. Bodybuilding without steroids”, which is called the “bible of natural bodybuilding”.

Basic exercises are called exercises, during which several joints work. Basic exercises simultaneously work out a whole array of muscles throughout the body, and not just one specific muscle. Basic exercises include squats, deadlifts, bench presses, incline rows, pull-ups, dips, and some others. It’s the compound exercises that build muscle mass the best, McRobert says.

Bodybuilding for Beginners – Isolation Exercises

Basic exercises will help to make the whole body more massive. But one “base” cannot achieve the correct proportions that bodybuilding strives for, Arnold Schwarzenegger writes in the Encyclopedia of Bodybuilding.

Therefore, the bodybuilding program for beginners should be supplemented with isolating exercises. Among them are lifting dumbbells and barbells for biceps and triceps – bending with different grips, French bench press. Working out the hips and lower legs in simulators – flexion and extension of the legs while sitting-lying. Working out the shoulders with wiring and lifting the dumbbells in front of you.

At the same time, Schwarzenegger, compiling a program for beginners, builds training as follows: at each lesson, beginners do one or two basic exercises with heavy weight, and then work out the “muscles of the day” with isolating movements.

Example: if a beginner trains the chest, then he starts with basic movements, a bench press and a barbell press on an incline bench. After these exercises in bodybuilding training, it is the turn of isolation: these are dumbbell wiring, pullovers, working in simulators.

Bodybuilding for beginners – initial program

There has long been a debate in bodybuilding about which program is best for a beginner. Is it a “full-body”, when all the muscles of the body are worked out during a workout? Or “split”, when different muscles are trained on different days?

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With a sensible approach, both programs can have an effect, says Brooks Kubik, author of Dinosaur Training. No matter what type of workout a beginner chooses, there are a few rules to follow, Kubik writes: take at least a day of rest between workouts (for recovery) and constantly strive to increase the working weights on the bar.

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Bodybuilding for Beginners – Full Body Program

Bodybuilding complex for beginners is designed for 3 days:


Deadlift – 3 sets of 8 reps

Zhimlezha – 3 sets of 8-10 repetitions

Leg extension in the simulator – 3 sets of 12 repetitions

Curl for biceps – 3 sets of 10-12 reps

Twisting on the press – 3 sets of 30-40 repetitions (to failure)


Squats – 3 sets of 12 reps.

Pull-ups – 3 sets, max reps

Zhimlezha with a narrow grip – 3 sets of 10 reps

Standing bench press – 3 sets of 12 reps

Hanging Raise – 3 sets, max reps


Bent Over Pulleys – 3 sets of 10 reps

Gymnastics in the simulator – 3 sets of 12 repetitions

Dips – 3 sets of 10 reps

Seated dumbbell curls – 3 sets of 15 reps

Triceps French Press – 3 sets of 15 reps.

Twisting on the press – 3 sets, maximum repetitions.

Bodybuilding for beginners – “split program”

Split program for beginners is designed for 3 days:

Monday – Legs, Triceps

Squats – 3 sets of 12 reps

Gymnastics in the simulator – 3 sets of 12 repetitions

Lifting socks in the simulator – 2-3 sets of 15 repetitions

Zhimlezha with a narrow grip – 3 sets of 10 repetitions

French Press – 3 sets of 12 reps

Hanging lift 3 sets, max reps.

Wednesday – back, biceps

Deadlift – 3 sets of 6-8 reps

Wide grip pull-ups – 3 sets for max reps

Biceps curls – 3 sets of 12 reps

Seated dumbbell curls – 2-3 sets of 15 reps

Twisting on the press – 3 sets to the maximum

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Friday – chest, triceps

Zhimlezha – 3 sets of 8-10 repetitions

Incline bench press (dumbbell or barbell) – 3 sets of 10-12 reps

Dumbbell curls – 3 sets of 15 reps

Zhimlezha with a narrow grip – 3 sets of 10 reps

French press (or alternately bending the arms of the dumbbells behind the head) – 3 sets of 15 repetitions.

Lifting from a prone position to the press – 3 sets for a maximum.

Bodybuilding for Beginners – Nutrition

When building muscle mass, it is important that the body receives enough nutrients to build new muscles, writes Joe Weider, trainer and author of one of the most popular systems in bodybuilding.

Beginners in bodybuilding should eat 5-6 times a day. At the same time, the body should receive approximately 2 g of protein for each kilogram of its mass: that is, we take body weight, multiply by two – this is how we calculate the required amount of protein.

The daily diet in the bodybuilding program for beginners should consist of a full breakfast-lunch-dinner and two or three snacks. For breakfast – oatmeal, banana, two eggs, toast. For lunch – buckwheat (durum wheat pasta), lean meat (beef, turkey, pork), vegetables, a piece of cereal bread. For dinner – chicken breast, vegetables (it is better to stop taking carbohydrates in the evening to avoid gaining fat mass). During snacks – protein shake, banana, nuts. You need to eat about every two hours.

Bodybuilding for beginners – program and nutrition for overweight

Obviously, a muscle-building training and nutrition program is not suitable for those people who come to the gym suffering from overweight, writes Joe Weider. Such people are advised to first get rid of fat.

Weight is shed by aerobic exercise (running, walking, swimming), circuit training (which may include power-heavy lifts) or weight training with high reps and medium weight. You will also need a special diet, which includes the rejection of fried, flour, hot spices and sugar. For its development, it is better to consult a doctor.

By Grit Daily Staff Grit Daily Staff has been verified by Muck Rack's editorial team

Journalist verified by Muck Rack verified

Grit Daily News is the premier startup news hub. It is the top news source on Millennial and Gen Z startups — from fashion, tech, influencers, entrepreneurship, and funding. Based in New York, our team is global and brings with it over 400 years of combined reporting experience.

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