How to Get a Bodybuilder Body

Bodybuilder's physiques are made of lean muscle tissue and a small amount of body fat. Using free weights to build the muscle groups, sticking to a diet high in protein and complex carbohydrates and getting plenty of rest at night can help achieve this type of body.

Things You'll Need

  • Dumbbells
  • Barbells
  • Disk weights
  • Weight bench
  • Protein shakes
  • Training diary
  • Training partner
  • Professional trainer
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Instructions

    • 1

      Develop a resistance training program using free weights, such as dumbbells, barbells and disk weights, to enhance muscles and improve posture. Include exercises, such as squats, dips and dead lifts to target the larger muscles groups in the arms and legs. Supplement these exercises with isometric exercises to work smaller muscle groups. Perform 8 to 12 repetitions for larger muscles and 3 to 5 repetitions for smaller muscle groups. Rest at least one to two days per week to prevent injuries and introduce new exercises every four to six weeks to prevent exercise plateaus.

    • 2

      Create a diet to elevate metabolism levels in order to burn fat. Consume 1 to 1 ½ grams of protein per pound of body weight by consuming protein shakes sold at health food stores. Protein is necessary for the building of the new muscles and connective tissue. Besides protein, eat complex carbohydrates, such as brown rice and whole grains to prevent spikes in blood sugar. Avoid saturated fats, refined sugars and processed foods.

    • 3

      Sleep a minimum of 8 hours every night to rest the muscles and repair damaged tissues.

    • 4

      Keep a training diary to monitor progress and provide motivation. Work with a training partner or fitness professional to also stay motivated.