Starting with bodybuilding requires understanding key training principles and proper exercise execution. Here's a comprehensive guide for beginners:

Training Fundamentals

Acute Variables for Muscle Growth:

• Repetitions: 8-12 reps (occasionally 15)
• Sets: 3-5 per exercise
• Rest periods: 60-90 seconds
• Intensity: 65-75% of one-rep maximum (1RM)
• Tempo: 2 seconds up, 0 second pause, 2 seconds down

3-Phase Training Program

Phase 1: Full-Body Training (Months 1-2)

• Alternate between Workout A and B
• Focus on compound movements
• Train every other day
• Example exercises: bench press, squats, rows

Phase 2: Split Training (Months 3-4)

• Upper/lower body split
• 4-5 training days per week
• Increased exercise volume per muscle group
• More isolation exercises

Phase 3: Hybrid Training (Months 5-6)

• Combines full-body and split training
• Advanced exercise selection
• Higher intensity and volume
• Enhanced mind-muscle connection

Sample Weekly Schedule:

• Monday: Training
• Tuesday: Training
• Wednesday: Rest/Cardio
• Thursday: Training
• Friday: Training
• Saturday: Rest
• Sunday: Rest/Cardio

Key Tips:

• Master proper form before increasing weight
• Progress gradually
• Maintain consistent nutrition
• Get adequate rest and recovery
• Stay hydrated
• Track your progress
• Listen to your body

Remember to start with the basics and progress systematically through each phase as your strength and experience increase.

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