Lately bodybuilders are getting bigger and bigger most now weigh over 250 pounds of shredded muscle, minimum fat. These days, it is a question of symmetry, refinement, proportion and detail. It does not really matter if a bodybuilder weighs 300 pounds, in order to win bodybuilders have to be lean and have detail. However amazingly due to advancement in technology, many bodybuilders at the competitive level weigh over 250 pounds at have less than 5% body fat.
All the hard work really came into recognition when bodybuilding came under the spotlight of the International Olympic Committee in 1997, thus it became officially recognized as a sport after countless athletes were crowned Olympias. But sadly after more than a 100 years! .
To look like a bodybuilder must train, eat, & rest like one. That means a lot of planning, a lot of missing the good old foods (Carbonated drinks, Cakes, and Ice creams.) Just as there is a specific technique involved in playing tennis or golf, there is training technique in bodybuilding to get the most efficient and effective means of muscular growth. It takes a lot of hard work to build a great physique, but hard work is not enough, the workout should be strategically planned. .
For beginners these are some general guidelines. Make sure to warm up properly. Perform 8-12 repetitions for upper body, 12-16 for lower body.
Generally, it is recommended to do four sets per body part per exercise. The reason being to full stimulate all the available muscle fibers. If any more sets are done per exercise, there is risk of overtraining. However, exceptions can be made, so before making exceptions make sure to have experience. The athlete should individualize his workout progam and choose from exercises that benefit him the most. But always remember experience first then exceptions.
Do 4 to 5 exercises for large muscles such as chest, back, quadriceps and hamstrings. 3 to 4 exercises for small muscles such biceps, triceps, shoulders.