| |
| |
|
Muscle Building Information |
|
|
|
Successful Body Building Routine
There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully. The first thing is to remember that in order to build muscle, your body needs to feed your muscles. In order to gain muscle weight one must (only if he/she is working out) eat 1 gram of protein to 1 kilogram of body weight each day in order to have efficient muscle growth. Diet is essentially the most important part of body building. When trying to gain weight in muscle mass one should eat every 2-3 hours, or 6 small meals a day. Each meal should contain a serving of protein. Most meat the size of the palm of your hand has around 15 - 25 grams of protein in it. Along with the protein, lots of carbs and a good multi vitamin should be taken. Second thing is to get a simple routine and stick to it. It is best to split your workout into 2 days. Day one - For your chest and triceps do 3 sets of dumbell Press, 3 sets of incline dumbell press (or bench press) and 3 sets of dips. For your back and biceps do 3 sets of chin ups, 3 sets of one arm row, 2 sets of reverse flys, and 2 sets of bicep curls. This should only take an hour or 2. Day two - For your legs, lower back and abs do 4 sets of squats, 4 sets of lunges, 2 sets of hamstring curls, 2 sets of calf raises, 4 sets of sit-ups, and 2 sets of lower back raises(done on a exercises ball). This should only take an hour or 2. Rotate this 5 - 6 days a week. For the first 2 weeks of your work out each set should consist of 15 reps. If you cant do 3 sets of 15 reps with the weight you've chosen, then use a lighter weight. If you can't do 15 reps of chin ups, don't worry, do as many as you can! The 3rd, 4th, 5th, and 6th week you should use a heavier weight and drop your reps down to 8 per set. Ill explain why below. The 6th, 7th, 8th, 9th, 10th, and 11th week lower your weight and raise your reps up to 12. Finally after 11 weeks drop your weights again and do 15 - 20 reps for one final week. The ways reps work are as followed 1-3 - Power Include at least 5 hours a week of cardio exercise. This simple work out routine should allow you to put on around 5 lbs of muscle mass if not more. Repeat and add to it if you feel like it, but it's a very effective and simple routine that actually works if you stick to it faithfully. If you have any questions you can email me @ tdfalls@gmail.com I get tons of emails daily so make the subject line informative so it grabs my attention. Ill be glad to answer any questions, or point you to otherbody building resources. Tyler D Falls - Inforesearcher.com
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
Build Muscle and Boost Your Training Intensity Now Build Muscle with a unilateral weight training program. Whether you are feeling stale on your current routine or just looking for a way to improve your workouts and start making progress again, unilateral training is a perfect way to increase the results of your training time and help you build muscle. Muscle On The Brain "A six-week cycle's gonna cost ya $170, lady -- you wanna know how to use 'em?"This was the bit of flotsam I picked up in the interest of leaning what families with teen boys face during last week's National Family Week focus on family fitness and health.Call it the afterglow of the Summer Olympics or an offshoot of Extreme Makeover, or; heck, it could be the impact of Hollywood stars and singers with sexy six-packs. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3 Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them. Muscle and Fitness -- The First Key To Achieving Your Goals Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use. The Role Of L-Glutamine In Building Muscle L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. What Causes Muscle Growth? In order for muscles to grow, three things are required: 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. Exercise The Right Way - The Lying Triceps Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Exercise The Right Way - The Leg Press Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Personal Lactate Threshold Training These are not the reasons we do Lactate Threshold Training.What is it? When muscles contract vigorously for long periods, the circulatory system begins to lose ground in delivery of oxygen (necessary for energy production). Arm Training - Building Muscle for Bulging Bis and Tris Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time. Moving From Beginner To Intermediate Level Bodybuilding By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. Exercise The Right Way - The Seated Calf Raise Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Exercise The Right Way - The Wrist Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Barbell Exercises That Suit Beginners The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals Lets discuss Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals. But just before that, I'd like to remind you about what the previous article discussed. Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review At first glance, this product manual's title (Burn the Fat, Feed the Muscle) was a bit distracting. While the 300+ page manual does a good job of explaining how increased muscle strength helps lose body fat and why its more important to lose body fat versus lose weight; I wasn't sure about the content of the product manual until I read it in its entirety. Exercise The Right Way - Seated Pulley Rows Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. The Seven Pillars Of Success VisionEnvisioning the end-result is enough to put the wheels in motion.Possessing a vision of what you wish to accomplish, and the way you would like to present yourself to the world of bodybuilding is one of the first steps required to ensure a high level of success. The Superset Advantage Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises. 15 Quick Body Toning Tips Tip 1 - Tummy Toner - In addition to your toning workout, eat smaller portions. Your stomach is only about as large as your fist.
|
| home | site map |
| © 2008 |
