Before you start hitting the gym ask guidance from pro gym trainers, fitness experts, and doctors. There might be some health-related issues, like tendon damage or bone deficiency, that will not let you do some of the workouts in a general bodybuilding program.

The first thing you need to do is determine your ideal body shape, and the pro gym trainer will help you with that. Then follow the program and do not give up early in the program because it takes time for the body to build up that mass and it takes a very long period of time to maintain.

Muscle building fitness routine is a long road where commitment is essential. Stopping immediately may give you adverse effects and will be harder to take off when you start again. It is important to not skip a day so choose a gym close to work or home.

Weightlifting workouts

A major part of bodybuilding exercise is weight lifting with barbells, dumbbells, and body lifting. The bodybuilder must begin from the lightweights and move on to the heavyweight as time goes on to slowly build the necessary muscles to progress the lifting chart.

Most of these exercises are done in sets of 2 and with 10 to 12 repetitions.


Dumbbell Bench Press

Seated Dumbbell Curl

Standing Military Press


Lying Triceps Press

Side Lateral Raise

Preacher Curl

Leg Press

Leg Curl

Leg Extensions


Calf Raise

Seated Cable Rows

Incline Dumbbell Press

Hack Squat

Hammer Curls


Dips – Chest Version

Triceps Pushdown – Rope Attachment

Cable Crossover


These are just some examples of weightlifting exercise, and most would require an intensive set of gym equipment and cannot be done easily at home. These exercises are strictly done to have maximum result in a safe environment where there is always someone to help you when accidents happen.

It is not recommended to have daily workouts because your body needs time to heal after being over capacitated by all those extra weights. Start with the basics and let the body incur controlled and limited damages, so it knows where to put more muscles on and have it repair itself and overcompensate as preparation of the coming workloads.

This healing and overcompensation of muscles is what we basically call as bodybuilding. Eat a proper diet when you are bodybuilding so your body won’t have irreversible damages and malnutrition.

The muscle building diet

The workouts must be followed by proper portions of food in a strict diet plan tailor fit for the individual. Each person needs their own recipe and amount to eat, it differs from one person to another, but all follow the same basics. The basics of any bodybuilding diet are nutrition, minerals, protein, and the proper amount of calories.

Fruits – Fruits are essential as they provide natural sugar or glucose that fuels the body. However, you must limit your intake of sugary fruits like bananas and apples.

Vegetables – They have the minerals and vitamins necessary for the body to function properly. A bodybuilding proper meal consists of plenty of greens. Vegetables will be the bulk of a bodybuilder’s diet.

Whole bread and oatmeal – fiber is important in the digestive tract to sweep away undigested solids from the intestines.

Water – forget the sports drinks unless you are in an endurance marathon. Plenty of water is needed for the body to support itself. A human will survive days without food but die in hours without water. Drink water as often as possible. A few litters a day to one gallon or more is needed, and the amount will depend on your body mass and weight.

Protein-rich foods – if you are a bodybuilder, chances are that you need a protein shake with added vitamins and minerals. Protein is the building blocks of the body and is important for the healing of damaged body parts. The best source of natural protein might be fish like tuna and salmon which is also rich in omega-3 which is essential to the body.

Eating a well-balanced meal more frequently in lesser amounts is ideal since the body is constantly digesting and building itself. Eat every 3-4 hours and the plate has to be complete and the food is balanced. But be careful of eating before sleep as unused energy is stored as fat for future use.

Final fitness tips

Before any exercise, one must do dynamic and warm up stretches to let the body prepare for the workouts ahead. Finishing the workout would be static stretches.

A little bit of cardio after the bodybuilding workout will help to boost the body’s endurance to the workload and help the body be flexible.

Tai chi or yoga is a good additive to your workout. Of course, ask your trainer if it is possible to add this to your routine.

Do not eat junk foods and those greasy fast food items that give you only calories and nothing else. If you want to snack on something, snack on fresh fruit or a mix of fresh well washed vegetable greens without the dressing.