GordyR’s Beginners Guide to Bodybuilding I would be grateful if a mod could sticky this to help avoid us answering the same questions over and over in this forum. Introduction Okay, so you want a better body. You want women to stare as you strut your funky stuff around the pool. You want other guys to cower in the corner as you flex your chiselled biceps and make your pecs dance. You want a washboard stomach with beautifully symmetrical protruding abs. This guide will give you the knowledge but the hard work and dedication is up to you. If you want it bad enough and are willing to commit to a huge lifestyle change then read on… Most people’s goals consist of losing fat, gaining muscle or a combination of the two. I will cover each aspect one by one but I think before we get started I should dispel some myths, both related to gaining muscle and to losing fat. Part 1: Myths Spot reduction Doing 100's of crunches or situps will not make you lose fat around your stomach. This is achieved only through proper diet and cardio. You cannot lose bodyfat from one particular area. Turning fat into muscle It doesn’t happen plain and simple. On the flipside muscle doesn’t turn into fat either. The main reason many ex-bodybuilders get fat is because they continue to eat the way they did while they were training after ceasing to train. Losing fat while gaining muscle Again it doesn’t really happen as such. As a beginner it is possible for the first month or so of beginning to exercise. Other than that forget it unless you are taking a lot of illegal substances. To gain muscle you have to eat more calories than your body consumes in any given period. This will inevitably lead to some fat gain. Higher reps + Light weight = Muscle toning The word tone is banned from my vocabulary. There is no such thing. The next person to tell me that they just want to “tone” their muscles I will personally hunt down and beat with a stick. What people refer to as muscle tone is achieved by low body fat. High reps with low weights will do nothing for the size of your muscles. However routines based around high reps can be beneficial to endurance and thus are useful to some athletes. The more the better Nope… Wrong again. This is probably the most common mistake made by those beginning to workout. Your muscles do not grow while you are lifting weights. They grow while you are resting. Therefore the time in between your workouts is equally as important as the workout itself. When you overload your muscles through weight lifting you are effectively damaging them. When you rest the muscles rebuild. Then and only then do they begin to grow physically larger. The medical term for this is Hypertrophy but I will avoid using medical terms throughout this guide as much as possible to keep thing simple. I only want to work my upper body, I’m not bothered about my legs If you are not bothered about your legs then you are not bothered about your upper body. By neglecting your legs you will severely hinder the growth of your upper body. The human body tries to keep itself in balance. If your legs are too small your upper body growth will hit a brick wall. It is physically impossible for one body part to grow too out of proportion with another. Otherwise all the kids we see at the gym training only arms day after day would all have 20” biceps by now. Train your whole body, don’t question it just do it.