Forget about preconceptions that bodybuilding means a slut-up gym bro with veins. Bodybuilding is all about building your body.
Ryan Terry, IFBB pro champ and USN ambassador for sports nutrition, is a perfect example. Not only did the labourer-turned-lifter win the Arnold Classic in 2017, he was also the highest placed Brit in Mr Olympia, so the competitive bodybuilder knows a thing or two about muscle mass.
Terry says that bodybuilders are often referred to as’mass monsters’ by most people. They also tend not to be very healthy-looking. It’s anyone who wants to build or shape their body.”
You need to be able to manage your nutrition and train with military precision if you are serious about bodybuilding. You’ll have a different diet if your goal is to gain (bulking) or shred fat (cutting) 12 week before a competition. There isn’t much time for Friday night pints in either one of these.
We shouldn’t get ahead of ourselves. This is going to be hard, but it’s possible. This article will cover everything you need to know about natural bodybuilding.
Bodybuilding Training Sessions
Every beginner will ask the question: How many hours should you train per week to get bigger and more defined? It really all depends on how much training you do.
There are many ways to tackle them. You can do them in a variety of ways. For example, by doing upper and lower body exercises, or focusing on push-and-pull motions. And there are even more ways to schedule them: every other week, every four days, and every three days off.
The best routine fits into your daily life. You don’t have to follow Arnie’s hardcore double-split (6 times per week, twice daily) if it doesn’t fit with your life. It’s unlikely that you will stick with it.
Terry uses the old-school bodybuilding method of isolating each muscle (back, shoulders and chest, legs, arms, chest, legs, chest, legs, etc.) in a five-day period. Terry will add a sixth workout if he is trying to increase a particular muscle group.
Terry’s workouts are 60-90 minutes long. Terry says that if you go any longer, you’re either talking too much or not pushing yourself enough. He makes sure to make the most of each session and targets different muscle groups.
The Best Bodybuilding Workouts
If you want to bulk up, there are some essential exercises that you should focus on. All routines worth their salt should include the essential compound lifts: deadlifts, deadlifts and shoulder presses. This simple, but effective training split is a good option if you are just starting out.
For beginners, the Bodybuilder’s Back Exercise
Wide grip pull-down
Three sets of 12 reps
With your palms in front of your face, grip the bar with your arms extended over your head. Keep your back straight as you pull the bar up to the top of the chest. Hold it there for 2 seconds. As the bar pulls back to its original position, control it and aim for a three-second ascent without pause.
Bent-over row
Three sets of 12 reps
Take a barbell and hold it in your overhand grip. Your hands should be slightly wider than your shoulders. Keep your back straight while bending your knees slightly. Next, bend your upper body so that it is almost parallel to the ground. Row the weight up to the lower portion of your chest. Pause. Return to the starting position.
Deadlift
Three sets of 12 reps
Grab a barbell by the shoulders and squat. As you raise the bar, keep your chest high and your shoulders back. Keep the bar as close to your body as possible and focus on lifting the weight back onto the heels. Then lift to your thigh, then pause and return to the starting position.
For beginners, the Bodybuilder’s Chest Exercise
Presse Incline
Three sets of 12 reps
Place your hands on the bench at an angle of about 45 degrees. Now, lift a barbell up to shoulder height. Keep your palms in front. As you exhale, lift your arms with both hands. Release your arms, and then squeeze your chest.
Decline press
Three sets of 12 reps
Each hand should be held at the shoulder with a dumbbell. Place your back on a bench with a decline and raise your arms above you. Slowly lower the dumbbells until they reach your chest. Then, push them back to their original position.
Flat bench fly
Three sets of 12 reps
Place two dumbbells on your shoulders and place your palms inwardly. Push the dumbbells upwards until your arms are nearly fully extended. This is your starting point. With your arms bent slightly, bend your arms so that the weights are at your sides. Once you feel the stretch, move your chest towards your chest. To return the weights back to their original position, squeeze your pecs and reverse the movement.
For beginners, the Bodybuilder’s Shoulder Exercise
Dumbbell lateral raise
Three sets of 12 reps
You should choose light dumbbells that are easy to lift. With your elbow bent, hold the dumbbells by your side. Standing with your feet shoulder width apart, place your hands on your stomach and squeeze your core. Keep your elbows in a straight line and raise your arms up to the sky. Take a moment to pause at the top, then slowly lower the weights back to their starting position.
Resistance band raised
Three sets of 12 reps
Standing on a resistance band, hold it with your underhand grip at shoulder width. Keep the resistance band in your collarbone and align your forearms with your biceps. Lower it and then repeat.
Face pulling
Three sets of 12 reps
Attach rope handles to the top pulley of a cable machine. With one foot in front, knel down on the grand and the other flat on it. Pull the handles towards you and grab them, keeping your arms straight. Then, pause and reverse the motion.
For beginners, The Bodybuilder’s Leg Exercise for Beginners
Barbell back squat
Three sets of 12 reps
Standing with your feet wider than shoulder width apart, keep your feet on the ground. Grab a barbell with your overhand grip and place it across your upper back. Then, hug the bar into your traps. Slowly squat to the bar’s weight. Head up, straighten your back, and buns out. With your legs bent at 90 degrees, lower your hips until they are in line with your knees. Push your heels to the floor and push yourself up explosively.
Leg extension
Three sets of 12 reps
With your lower pads against the ground, sit in a leg extension machine. Push forward with your quads and straighten your legs in front. Then, return to the starting position.
Romanian deadlift
Three sets of 12 reps
Standing behind a barbell, stand tall. To grab the barbell, bend your knees and hold it in your hands. Keep your hips, back, and shins straight. To lift the bar, move your hips forwards and not bend your back. Standing straight, lift your hips forward to lower the bar. Bend your knees slightly.
For beginners, the Bodybuilder’s Arm Workout
Curling with EZ bars
Three sets of 12 reps
Keep the EZ bar between your thighs, with your palms facing you. Breathe in and curl the bar to your shoulders. Next, squeeze your bicep and then reduce the weight.
Crossbody dumbbell hammer curl
Three sets of 12 reps
Two dumbbells should be held at your sides. Keep your palms in front of each other. Each dumbbell should be rolled towards the opposite shoulder, one at a. Reverse the motion and return to the starting position.
Pushdown of the triceps rope
Three sets of 12 reps
Attach a rope handle at the cable station’s high pulley. Keep your elbows at your sides and grab the handle. Next, tighten your core by extending your arms outwardly. Only your forearms must move.
EZ bar skull crusher
Three sets of 12 reps
Keep your hands on the inner grips of the EZ bar and raise your arms straight up. Keep your elbows straight and your fingers tucked in. Slowly lower the bar to about an inch below your forehead. Without locking your elbows, slowly extend your arms back towards the original position.
Different weight training sets
Terry explains that it’s important to maintain a routine. Terry says, “Once you know that your body is doing the same thing every week, it will make it more difficult.” Your body naturally resists muscle breakdown and it’ll adapt (i.e. To avoid this, it’s best to plateau.
It doesn’t mean you have to create a new plan every three weeks. While increasing weight and changing reps are important for progress, it’s not necessary to do so every three weeks. However, experimenting with different styles and techniques will surprise your body and keep it interesting. Bodybuilding shouldn’t feel like a chore. We have listed eight types of sets below to help you build muscle faster during bodybuilding training.
1. Straight Sets
This is the standard way to organize your workout. You perform several sets with the same repetitions and the same weight. There’s a rest period in between. This is the best way to start and then move on to other styles.
Example: Do 10 reps of the bench press. Then, take a break and go back.
2. Drop sets
Drop sets let you continue your exercise beyond the normal end. Your muscles will shout “no more” when they forget to say ‘…at this weight. You can work out longer if you lose weight.
Example: Press your legs to the point of failure. Then, you can reduce the weight by not resting. Begin by pressing your legs to the point of failure. Then, reduce your weight without resting. Continue on until you are unable to.
3. Super Set
If you do two or more exercises for opposing muscle groups, it increases the intensity and allows you to complete more work in a shorter time.
Example: Do 10 reps each of tricep dips and 10 of bicep curls. Continue to rest.
4. Compound Set
A super set is a similar exercise except that you do two or more exercises for the same muscle group.
Example: Ten bench presses, followed by ten press ups. Recover and do it again.
5. Pyramid Set
You can gradually increase the intensity of your workout with pyramid sets by increasing weight and decreasing reps for each set. Bonus: The first set can be used as a warm up.
Example: Dumbbell chest presses. You can do 15 reps, then 12 and then 10, then 10 and finally 8, then 6. No rest in-between.
6. Rest-pause Set
This is basically breaking down your set into several mini sets with rest-pause training. This allows you to move past your usual point for failure.
Example: 8 dumbbell preacher turns to failure, rest time, 3 reps at failure, rest periods, 1 rep at failure.
7. Time under Tension
TUT (time under tension) is a measurement of how long a muscle works during a set in the ‘eccentric’ and ‘concentric phases of training. Your TUT is 30 seconds if you do 10 reps each that take 3 seconds to complete.
Example: If you take longer to lift the weight (2 second), stop at the top (1 sec), and take longer to lower it (2 seconds), over 10 reps, your TUT is 50 seconds. Your muscle is working harder.
8. Tri-set/Giant Set
Tri-sets are three exercises that target the same body part and are performed back-toback without rest. A tri-set called a giant set includes additional sets and exercises.
Example: 10 squats and 10 leg extensions. 10 lying hamstring curls.
It’s something you hear over and over, but it is important to pay attention to your body. Terry affirms, “I look at how I feel throughout the day.” Terry says, “If I feel strong and have had enough calories and rest, I will lift heavier weights. If I am dieting or in a calorie deficit, my body is tired and I’m hungry, then I’ll concentrate on form and volume.”
What are some exercises you should avoid? He warns that although tempting, it is best to avoid ego-lifting. Although it might seem cool to test your 1RM, it is not a good way to build strength. It’s more of an injury-prone track.
Terry says that people used to lift heavy weights back in the day, believing it would make them larger. They’re much more educated now. It’s all about form and mind to muscle connection, not just weight on a bar.
Cardio for Bodybuilding
While weight training should be your top priority, cardio can still be a part of your daily routine. Your ultimate goal is what matters most. Terry says cardio is a key component if you want to compete.
You want to preserve as much muscle as you can while shedding fat as many angles as possible, especially if you are 12 weeks away from a competition. Low-intensity cardio is better than high-intensity cardio. High intensity cardio accelerates your metabolism and burns fat quickly. Terry suggests that you avoid burning muscle first thing in the day on an empty stomach or right after your weights session to replenish your glycogen.
Cardio can still be a factor in bodybuilding, but it’s something you would approach very differently if you were doing it for health reasons. For beginners in bodybuilding, it is recommended to do between two and three sessions per semaine.
Bodybuilding Diet
Cliches are there for a reason. You can’t out-train bad eating habits. It’s that simple. Terry believes that once you understand bodybuilding nutrition, everything else will follow.
He advises that he would focus on understanding macros, how your body reacts to certain foods and what your body needs each day to maintain your weight. You can then play with increasing calories [to bulk-up], and decreasing calories (when you’re trying to lose weight). Our beginner’s guide on macros will help you with your bodybuilding meal plans.
First, avoid processed foods, such as those found in coffee shops sandwiches and crisps. Instead, eat complex carbohydrates and lots of fats. Terry says that if you improve the quality of your food you will be able to eat more. You can make it more digestible.
Terry consumes six big meals per day. He also has two protein shakes. The main dishes include avocado, eggs, salmon and mackerel as well as steak.
Start small if the thought of eating six meals a day makes it difficult to eat well. Terry advises that it is better to have six small meals, or meals and snacks, than three large meals in order to lose fat.
He says, “Imagine that you have fasted for more than eight hours.” Breakfast is a great way to get your metabolism going. You have to eat every five hours if you don’t want your metabolism to slow down. It’s like throwing a log on a fire if you don’t eat for two and a quarter to three hours.
Terry eats a lot when he’s on a show. But he has a much more relaxed approach to other situations. You can get burned out by constantly monitoring macros and calories. Once you have figured out your individual needs, you can view them as a guideline rather than a religion.
Bodybuilding Diet: Cheat Meals
It’s impossible to scroll through Instagram and not see a cheat day meal. But are bodybuilders really eating that many calories every week? Not quite. Terry uses’refeed days’ to build his body. This means that he eats exactly the same food but has a doubled portion size.
Jasmin Awad/ EyeEmGetty Images
You must be low in body fat and depleted of energy to make it work. Terry says that it “reboots your metabolism, firing up it to start burning more calories at a faster rate again and gives you a better pump – so you can train, it forces blood around your body.” It also affects your hormones and lectin levels.
Terry recommends that you avoid cheat days and refeeds if you aren’t preparing for a show or just looking to bulk up your body. Instead, Terry suggests that you take a more relaxed approach at the weekend.
He says, “Every weekend I’ll have a day where I’m relaxed” and doesn’t worry about what he’s eating. You need that sense of sanity. These cheat days can cause people to go insane. If your body isn’t used to this, you can create dietary problems.
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Bodybuilding Supplements
Terry believes there are only two bodybuilding supplements worth spending your money on. First, a high-quality whey protein – Terry recommends USN Blue Lab Whey. It combines whey concentrate, whey isolate and hydrolysed whey – two times a day: before and after work.
He explains that the absorption rate is what causes this. It’s the reason why you would choose a supplement over a meal. Whey protein takes about an hour to digest while a chicken breast can take up to three hours. Whey protein is best for those who are in their anabolic window, and need to replenish glycogen cells.
He recommends that you find a good BCAA supplement to use pre- and intra-workout, and for bodybuilding. He says that it helps with muscle breakdown, counteracts fatigue, and begins the recovery process.
Bodybuilding Tips – The Final Word
Get your nutrition right, be smarter in the weight room, and get your style on point. It sounds simple when you think about it. There are two pieces to this puzzle. Recovery is the first. Learn more about your foam roller.
Terry says, “I have been training for 15+ years but I have only really begun to stretch pre-workout and post-workout in five years.” It was one of my schoolboy mistakes. I used to try lifting heavy weights and I was prone to injuries. Every week I see a physiotherapist.”
This beginner’s guide will show you how to stretch and mobility. The second? Dedication. Although it sounds cheesy, the only way to make progress is to stick to your plan. You can’t have pizza or pints if you want to build bodybuilder muscle. You must be committed.
Now you know everything there is to know. You are now ready to move on.
Ryan Terry is an ambassador of the leading brand in sports nutrition, USN. For more information, visit
