Bodybuilding Gym Workout Plan

It takes time and a real dedication to commit to bodybuilding because results do not come quickly and almost every aspect of your life must be dedicated to achieving your goal. Not only does your workout regimen have to centralise around building muscle, but so does your nutrition, sleeping patterns and more.

Most bodybuilders will take in at least 4,000 calories per day, as this is the fuel that the body requires to build muscles and achieve desired goals. This means that the training bodybuilders undertake must be able to convert all that excess energy into muscle before it turns to fat. That requires dedication and workouts that work muscles throughout the body.

If you are a novice in the world of bodybuilding and you don’t have an experienced hand to turn to, likely, you won’t be maximising your input and output. That’s where UK Gym Equipment come in – with our knowledge, and range of Future Gym Equipment, that means that anyone can sculpt their body into one of a mythological god.

Deadlift

The deadlift is an essential piece in any bodybuilder’s arsenal because it works so many muscles. This one exercise trains hamstrings, glutes, back, hips, core, and trapezius. That’s a lot of muscle groups worked in just one movement, making this an essential part of your workout plan.

Using a studio barbell set, such as this, simply begin with the equipment flat on the floor in front of you and squat to grip the bar. You can use a variety of different grips, such as overhand and underhand. With a strong grip, move your body into an upright position, keeping hold of the barbell with your hands, lifting to your thigh – keep your chest up and pull the shoulders back as you complete a rep. This exercise must be performed with perfect technique to avoid a potentially serious injury in the back.

Single-Leg Press

In previous workout posts, we have discussed the benefits of incorporating the leg press into your workout. When the goal is bodybuilding, though, switching it up to a single-leg press is a great means of working your quadriceps. This is because, while you may favour your dominant leg – consciously or not – when performing the traditional double leg press, a single-leg press forces you to use the leg without spreading the workload.

The single-leg press ensures that muscles in the lower body are built symmetrically. If you attempt the single-leg press having previously only performed the standard, you will likely find your dominant side can push more weight than your unfavoured side. You will soon notice the difference after a few weeks of using the single-leg press and will undoubtedly reap the benefits when performing the traditional leg press.

Block Clean

The block clean utilises a stacked barbell and blocks, upon which the barbell sits before the beginning of the exercise. This should be executed similarly to the standard clean, only with the weight sitting on blocks, either at or just below knee level, rather than on the floor.

This exercise is fantastic because it forces the person performing the rep to accelerate the bar up more rapidly than the standard clean because of the shorter distance. The block clean also does not demand as much from the back and legs, so if you are suffering from an injury and/or fatigue, this could be a good gym bodybuilding tip to take on.

Dumbbell Bench Press

If you are serious about bodybuilding then you will be interested to know what is considered to be the best bodybuilding exercise for the chest you can do at the gym or home. We believe that to be the dumbbell bench press which is a fantastic exercise for multiple reasons. One, because it works both the chest and shoulders equally, with each dumbbell individually weighted so as the person performing the exercise cannot spread the load unevenly, and two, because the equipment can easily be stored at home.

All that is required is a set of dumbbells and a weight bench (if you don’t have access to a weight bench, you can improvise with another piece of furniture). Performing sets of the dumbbell bench press will work to build muscle in the chest, giving you the pop that you want to achieve.

Nutrition

Nutrition is every bit as important as your bodybuilding gym workout. Your body needs the correct fuel. As we have already mentioned, bodybuilders commonly take in around 4,000 calories – but that’s not made up of fatty fries, greasy burgers and carb-heavy pizzas. Protein is the order of the day, with weightlifters eating plenty of meat such as chicken and steak, yoghurt and grains. 

There are two main phases to bodybuilding – bulking and cutting. Bulking is the fun part of building muscle as it is recommended to increase your calorie intake by 15%, which means taking in more nutrition (not eating junk food). The bulking phase is to help the body build muscle, so the extra calories will be converted to muscle through extensive workouts. 

Cutting is where many bodybuilders struggle. Rather than adding 15% onto your calorie intake, those cutting will intake 15% fewer calories than their usual maintenance amount. The objective of cutting is to strip fat away, leaving a defined appearance as the body fat percentage decreases. During cutting, bodybuilders will incorporate low-intensity cardio into the workout regimen – this is because high-intensity cardio burns fat quickly and, with that, muscle which goes against the point of bodybuilding.

Bolster Your Strength Training with UK Gym Equipment

If you are serious about bodybuilding, you need to familiarise yourself with our range of strength training equipment, with both new and used options available, as well as the Future Gym Equipment range.

How much time it takes to build the body you want in the gym comes down to what your goals are, how devoted you are and how beneficial your workout plan is. By following our tips, you will be well on your way.