Tips for young bodybuilders: how to start bodybuilding

Bodybuilding is an expensive and demanding sport — especially if you’re young and short on cash. Here are tips for young bodybuilders from four well-known top athletes, plus the training program of a junior world champion to give you a solid starting point.

Tips for young bodybuilders from top bodybuilders

Tip 1: buy food in bulk

Bodybuilding is an expensive pastime, especially when you’re young and don’t have much money. Learn to buy food in bulk. For example, buy eggs in large packs. You can do the same with chicken fillets and breasts — buy a larger quantity and freeze some of it. Shopping at a wholesale warehouse is one of the best ways to save money. By stocking up on food, you can save a lot.

Bob Cicherillo, 1985 Junior International Heavyweight, 2nd place

Tip 2: take one goal at a time

It’s nice to dream of great achievements, but you should take one goal at a time. A bodybuilding career is like a marathon, not a sprint. Give it time. Compare yourself with the people you actually meet on the stage — not with pro bodybuilders. Be realistic and train smart. Remember, this isn’t a powerlifting contest. The judges will never ask how big your arms are or what your bench press is.

Shawn Ray, 1985 Junior International Light-Heavyweight and Overall Champion

Tip 3: focus is everything

Focus is the most important thing. At first I won every competition. When I turned pro, my winning streak ended. All I could do was focus on my training and nutrition. Stay on your course and don’t let yourself get distracted — whether you’re competing in the junior class or at a higher level.

Günter Shlierkamp, 1990 IFBB World Champion among 20-year-olds

Tip 4: sell yourself actively

Start by making a name for yourself: sell yourself, get good photos of your physique, put together a list of your wins and send them to potential sponsors, promoters and magazines. Build a successful reputation. Don’t wait for people to come looking for you — track them down yourself and ask what you can do for them.

Mike Morris, 1990 Junior International Middleweight, 3rd place

James Seymour’s training program — tips for young bodybuilders in practice

James Seymour won the Junior International championships in 2006. His three-day training program gives a good overview of how a top young bodybuilder trains.

Monday: Calves, Hamstrings, Legs, Abs

Seated calf raises 2 x 15-25
Donkey calf raises 2 x 15-25
Calf raises on the leg press 2 x 12-15
Lying leg curls 2 x 10-12
Hip abduction 1 x 10-12
Hip adduction 1 x 10-12
Leg press 2 x 15-20
Squat 1 x 8-10
Cable “prayer” crunches 2 x 50-60
Hanging leg raises 2 x 20-30

Thursday: Chest, Biceps, Triceps, Forearms

Incline dumbbell press 2 x 6-10
Dumbbell flyes 2 x 8-12
Cable crossovers 2 x 8-12
Standing barbell curls 2 x 6-10
Neutral-grip curls on a Scott bench 2 x 6-10
One-arm dumbbell triceps extensions 2 x 6-10
Cable triceps pushdowns 2 x 6-10
Dumbbell wrist curls, underhand grip 2 x 10-12
Dumbbell wrist curls, overhand grip 2 x 10-12

Friday: Back, Shoulders, Abs

Bent-over barbell rows 2 x 6-10
Deadlift 2 x 4-8
Pull-up 3 x 12
Machine pullover 2 x 6-10
Dumbbell lateral raises 2 x 8-12
Dumbbell press 2 x 6-10
One-arm dumbbell lateral raises 2 x 8-12
Barbell shrugs 2 x 6-10
Cable “prayer” crunches 2 x 50-60
Hanging leg raises 2 x 20-30

*Note: Take every set to failure. The program does not include warm-up sets. Ideally, do about three warm-up sets before each exercise. The weight used is so heavy that the first working set yields 2-4 more repetitions than the second.

Translated from FLEX magazine

FAQ: tips for young bodybuilders

How can you save money as a bodybuilder?

Buy food in bulk — eggs, chicken fillets and breasts in large quantities. Freeze part of what you buy. Wholesale stores are cheaper than ordinary supermarkets, and over the long run this saves a considerable amount of money.

Should young bodybuilders compare themselves to the pros?

No. Compare yourself to the people you actually meet on stage. Reaching the level of professional bodybuilders takes years — judging yourself by their standards is demotivating and does nothing for your progress.

How many times a week should a young bodybuilder train?

James Seymour’s training program is built around three training days a week — Monday, Thursday and Friday — which leaves enough time for recovery. It suits beginners well: your body needs rest in order to grow, too.