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5 Tips For A Beginner Bodybuilding Program
The recommended schedule is a week of 3 alternate days doing 45 minutes of stretching prior to day of the weight lifting session and a 15 - 30 minute stretching exercise before starting the session. The exercises themselves must concentrate on the areas of the arms, abdomen, chest, back and legs since these are the muscle groups that will work hardest of all. Once this is done, the exercise regimen should continue alternating with the weight training sessions. Thus, while the trainee undergoes stretching exercises on, for example, Mondays, Wednesdays and Fridays; he will also undergo a bodybuilding workout program on Tuesdays, Thursdays and Saturdays. And as the workout program alternates with the exercise program, the workout programs themselves alternate with each other. Aside from the routine exercise that you do, changing your lifestyle and getting enough rest is necessary to have the desired results. If you are a smoker and you decide to engage in bodybuilding, you must try to change your lifestyle by quitting smoking. In addition to this, a good eight hour sleep can help in muscle building. 1. Warm Up Properly. It's critical to warm up before you begin your exercises and especially before weight training. Lifting weights puts extreme stress on the muscles. You need to prepare your body by lifting some light weights before moving to heavier, muscle building weights. Otherwise you'll pull a muscle, particularly if you jerk on weights too suddenly. 2. Proper Nutrition is KEY! Nutrition is also an important part of getting that perfect physique that you want. If you are serious in your goal, then you need to pay attention regarding your diet and how much protein intake you need in a day. The daily protein requirement that a person needs when bodybuilding, is one gram per pound of your desired weight. If your weight is 160 lbs and you decide to have a weight of 200 lbs of lean muscles, then your protein requirements would be 200 grams per day. Aside from this, you also need a regular meal time. Eating a protein-rich food 1 hour after the workout will help in building your muscles. In addition, eating a quick snack before you start a routine will give your muscles the necessary energy needed for the exercise. 3. Know Your Reps. The number of reps and the efficiency in which they are performed during the initial break-in stages constitute an orientation period, to body building training. The emphasis should therefore not be to build on the muscle size and strength. Try to perform 8-12 reps for each of the three or two sets in the main workout, which must be after completing a warm-up set with at least 15 reps at light intensity. The warm up set must at all times be the start of every exercise session. Remember to use a training weight light enough to that allow twelve to fifteen reps before you reach absolute muscle failure. Absolute muscle failure basically means that your muscles are completely exhausted and they cannot finish a single more rep in good exercise form. If you find it impossible to finish eight reps in good exercise form, then the training weight is far too heavy and should be reduced. On the other hand, if you can finish fifteen reps and still not reach absolute muscle failure, then the training weight is far to light and need to increased slightly. In determining the poundage of your ideal training weight, ensure that the weight is at least 60% and at most 70% of your one rep maximum weight. You are supposed to lift 70% of your one rep max weight, at least eight times and at most 12 times to reach absolute muscle failure. In determining your rep ranges though, it is important to know that you really don't have to reach absolute muscle failure in all sets to prompt muscle growth. It would be advisable however, to bring your reps up until they are pretty close to failure. Body building progress is built around intensity of training, and training to failure is the surest way of ensuring that you are working at a 100% level of your ideal intensity. 4. Change Your Training Routines. If you want the most out of your bodybuilding regimen, you've got to change your training routine regularly. You have to vary your workout sessions every 8 weeks or so to prevent your body from getting accustomed to your program. By changing your routine, you'll also be able to gain muscle faster as your body is challenged to new workout sessions. When you're determined to gain muscle and improve your fitness through bodybuilding, you should ensure that you follow the right routines to gain the most from your weight training. Do your warm up exercise adequately before you commence weight training, alter your diet for better nutrition and differentiate your training regimen for maximum impact. 5. Eat More! If you really want to go from skinny to muscle bound then you must also pay attention to what you eat. You must eat more! Even if you do not feel hungry force yourself to eat more as your body metabolizes food quicker than other people so the important parts often do not impact on your muscles before they are burned away by the same system that keeps fat off so easily. If this is hard try to eat more often as a way to ease into more food in general. Article Directory: http://www.articledashboard.com Robert M. Woods invites you to try an explosive muscle building program that shows you how to pack on solid muscle mass without using harmful supplements. Read his review at: No Nonsense Muscle Building Review |
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