20 Advice for New Lifters 2020

A more muscular body is everyone's dream. So how many of us can be successful in getting the body we want? Failure is due to injuries and fatigue caused by mistakes made during training, and to give up thinking that we will not reach the goal.

Although it is not easy to build a body and build muscle, it is not as complicated or difficult as it seems. In this article, we have put together effective suggestions that will make the bodybuilding process easier for you.

Be programmed.

Once you have decided on bodybuilding, set up a regular schedule for yourself. Be determined and do training programs that focus on the parts of your body that you want to improve. Do not neglect to consult experts at the beginning stage if you need it.

Do not forget to warm up.

One of the biggest mistakes you can make while trying to achieve your dream body is skipping the warm-up exercises. An effective warm-up prepares your muscles for the pace of training.

Eat a healthy diet.

Instead of eating heavy foods during the day, choose lighter choices, and increase your number of meals. So instead of gaining weight, you can strengthen your muscles.

Drink plenty of water.

Water is one of the main resources that keep the human body working. Drink plenty of water to reclaim the water and minerals you lost through sweating during exercise.


The way to get stronger is to improve yourself. By tracking your progress, weigh your program in proportion to the development of your muscles.


Do not neglect to rest in order to increase your endurance, repair your muscles that are worn during exercise, and prepare your body for the next workout.

Be technical.

In the bodybuilding process, the way to do effective training is to use the right technique. Being technical allows you to benefit from your exercises efficiently.

Discover ways to work more efficiently.

If you can take the time to exercise in the daily hustle and bustle, you are very lucky. In order to develop your body faster in this limited time, you must discover ways to work more efficiently.

Get rid of your shoes.

Work without shoes or wear minimal shoes during bodybuilding workouts. When you are not wearing shoes, you can lift more weight by reducing the distance you need to lift the weight. Training barefoot also improves your balance by strengthening your feet.

Tighten your body.

Tighten your hip muscles while exercising. Tightening your hip muscles, especially when lifting weights, strengthens your chest area more.

Use the 25 repetition method.

When the number of repetitions you do during exercise reaches 25, you can develop your muscles faster and increase your strength. You can make sets of 5 × 5, 6 × 4, or 8 × 3 to reach the number 25.

First heavy then light

According to your schedule, after about a month of training with higher weights, use lighter weights in the next period and increase the number of repetitions in your sets. The period when you work with large weights will help your body develop faster when you work with small weights.

Work with the medicine ball.

The exercises you will do with the medicine ball are an example of explosive exercises. These exercises also help you develop your muscles while you work weights by activating your central nervous system.

Increase your warm-up exercise.

One of the best ways to prepare your nervous system for a heavy exercise pace is to increase your warm-up exercises. During the warm-up, use heavier weights than you would at the beginning of the exercise and do fewer repetitions. This application will make your exercise easier.

Twice a day.

Do pull-ups when you wake up in the morning and before going to bed at night. Check your progress at the end of a month by repeating this pace every day.

Work on an empty stomach.

According to research by The European Journal of Applied Physiology, exercising on an empty stomach in the morning strengthens your muscles twice as much.

Make it heavy.

To build muscle, do your sets with more than 70% of the maximum weight you will lift in your schedule for the day. This is especially true if you’re doing less than 12 repetitions.

Use the addition method.

Instead of doing 3 sets of 10s, target 30 reps for the entire exercise by choosing a weight that you can do 10 reps. Repeat as many times as necessary to reach the number 30, making each rep explosively. Thus, by improving your repetitions, you can find the ideal number of sets your body can make.

Work standing.

Two-thirds of your muscles and fibers are responsible for your body’s balance and coordination. The remaining third is from your actions. For these reasons, standing exercises are much more effective than sitting. If you have limited time to train, increase the efficiency of your workouts by doing exercises such as shoulder presses or squats that will work for at least two muscle groups.

Exercise to work at least two muscle groups.

If you have limited time to train, increase the efficiency of your workouts by doing exercises such as shoulder presses or squats that will work for at least two muscle groups.