Your goal may be weight loss, weight gain, bodybuilding, toning, endurance, walking or running, interval, circuit training or sports-specific. But first a warm up is always the first phase of an exercise program followed with a pre-exercise stretching before going to main workout. To gain muscle mass, your goal should be body building.
Here is a sample bodybuilding workout that can be used by anyone aspiring to join a Mr. Muscles competition or just simply wanting a body similar to Arnold Schwarzenegger. This routine is in the premise that the person has no serious medical ailments and can do weight lifting.
Warm up. The 10-15 minute warm up could be a jogging or a walking with or without the use of a treadmill. The warm up allows a gradual redistribution of blood flow to the active muscles. Also, It increases the stretchability of the connective tissue in other muscle components.
Do a 10 - 5 minute stretching. Stretch the part of the body to be worked on. A couple of different stretches are available depending on the targeted body part that will be worked on.
Some of the different stretching maneuvers include:
Neck/Cervical Spine Stretch. With left arm at side and shoulder down, slowly bend the chin to the chest and turn toward the right shoulder. Use your hand weight and stretch by the left shoulder. Repeat the step on the other arm.
Triceps Stretch. Bend the right elbow and use the left arm to push the bent elbow up and behind the head until a stretch is felt on the other side of the raised arm. Do again the step with the other arm.
Do a 20-minute cardio proper or weight training. To achieve a total gain on the muscles, the routine should consist of weight exercises with 8 to 12 range of repetitions with weights heavy enough to complete the number of repetitions. Allow to rest between sets to allow the body to recover the normal breathing.
For muscle gain, the recommended rest is 3-5mins per set on a one to two hours every other day while one to two hours working on a different routine. A one day rest is needed for the worked out body part to enable recovery and form of the muscle. So for the gym buffs that are always present in the gym make sure that you are working on a different set of muscle group or body to part to allow healing time of the previously worked out muscle.
Sample bodybuilding workout:
Back/Biceps: Bent-over barbell rows, One-arm dumbbell rows, E-Z bar preacher curls, Hammer curls, Close-grip cable rows, One-arm cable curls, Standing barbell curls, Lat pull downs
Chest/Triceps: One-arm triceps extensions, Skull Crushers (Lying French Press), Incline bench press, Cable crossovers, Pectoral flyes w/dumbbells, Flat bench dumbbell press, Triceps Press downs
Cycle 1: Whole Body, Cardio, Whole Body, Cardio, Whole Body, Cardio, Rest
Cycle 2: Chest, Triceps, Shoulders, Cardio, Back, Biceps, Calves, Cardio, Hams, Glutes, Abs, Cardio, Rest
Cycle 3: Chest, Triceps, Back, Biceps, Cardio, Legs, Abs, Shoulders, Traps, Cardio, Rest
Do these cycles for 4-6 weeks or until you see results.
Cool down. The 10-15 minutes cool down can be a jogging or a walking to slowly bring your body temperature at the normal level.
Post-stretching exercise for about 5-10mins.
The four most effective bodybuilding workouts that should be included in the routine are bench press, squats, military press, and dead lifts.
For muscle building workouts visit muscle building exercises
muscle building workout routine
Tuesday 21 April 2009
Bodybuilding Tips to Help You Define and Gain Muscle Mass
The following bodybuilding tips will help you define and gain muscle mass. This provides recommendations suitable to effectively obtain the muscles you've been eying for.
To bring out the best in your abs you need to monitor your diet closer and cut all the junk with the empty high calories. Exercises such as crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps can form your 6-pack abs. Rest between sets about 20 seconds.
Lifting weights in women will be a great help in weight loss, health or fitness goals. This bodybuilding tip that some women believe will result in huge muscles if they lift weights is not true, women don't have enough of the male hormone muscle builder testosterone. Weight lifting is an excellent form of exercise not just for men.
You need to get off that leg extension machine and learn how to squat correctly to build massive legs, along with the dead lift and the leg press.
Two body parts per session is ideal to fully concentrate on the body parts and put in 100% effort
The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it's time to up the weight to bring you back down to the almost impossible 8 rep sets.
Muscles usually require around 48 to 72 hours full recovery from a hard workout session.
Two to three hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train.
1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate figure and not total body weight.
Stay motivated by writing down everything you do and every bodybuilding tip that you learn at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high.
Smoking slows down the progress reaching your desired goal. It's also bad for your health, but you knew that already. Start to quit smoking until you find one that works for you.
To prevent stretch marks from appearing once you start losing the body fat, eat high quality nutritious foods and take a good multi-vitamin/mineral. Take zinc, vitamins C and E. You could also try a good vitamin e cream if you already have stretch marks.
You need 8 to 10 hours of sleep for optimum muscle growth.
To gain muscle mass, you should ensure that you are getting at least 8 hours every night.
The least that could be taken before bedtime is zinc and magnesium. Try limiting the number of repetitions to five and the weight should reflect these rep sets.
Working out is not advisable if you have a sore muscle. This bodybuilding tip of sore muscles is a clear indicator that you have not recovered from your last session. You need another day or two off. It will delay muscle growth.
To build massive strength, you need to lift weights that are extremely heavy and do the basic exercises like squat, presses and dead lifts. Rep range should be 2 to 5.
For muscle building workouts visit muscle building exercises
bodybuilding tips
To bring out the best in your abs you need to monitor your diet closer and cut all the junk with the empty high calories. Exercises such as crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps can form your 6-pack abs. Rest between sets about 20 seconds.
Lifting weights in women will be a great help in weight loss, health or fitness goals. This bodybuilding tip that some women believe will result in huge muscles if they lift weights is not true, women don't have enough of the male hormone muscle builder testosterone. Weight lifting is an excellent form of exercise not just for men.
You need to get off that leg extension machine and learn how to squat correctly to build massive legs, along with the dead lift and the leg press.
Two body parts per session is ideal to fully concentrate on the body parts and put in 100% effort
The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it's time to up the weight to bring you back down to the almost impossible 8 rep sets.
Muscles usually require around 48 to 72 hours full recovery from a hard workout session.
Two to three hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train.
1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate figure and not total body weight.
Stay motivated by writing down everything you do and every bodybuilding tip that you learn at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high.
Smoking slows down the progress reaching your desired goal. It's also bad for your health, but you knew that already. Start to quit smoking until you find one that works for you.
To prevent stretch marks from appearing once you start losing the body fat, eat high quality nutritious foods and take a good multi-vitamin/mineral. Take zinc, vitamins C and E. You could also try a good vitamin e cream if you already have stretch marks.
You need 8 to 10 hours of sleep for optimum muscle growth.
To gain muscle mass, you should ensure that you are getting at least 8 hours every night.
The least that could be taken before bedtime is zinc and magnesium. Try limiting the number of repetitions to five and the weight should reflect these rep sets.
Working out is not advisable if you have a sore muscle. This bodybuilding tip of sore muscles is a clear indicator that you have not recovered from your last session. You need another day or two off. It will delay muscle growth.
To build massive strength, you need to lift weights that are extremely heavy and do the basic exercises like squat, presses and dead lifts. Rep range should be 2 to 5.
For muscle building workouts visit muscle building exercises
bodybuilding tips
More Meals Fuel Muscle Building Diets
A good muscle building diet should be the foundation of a solid bodybuilding program. Bodybuilders need to have a daily diet that supplies all the nutrients the body demands during the rigors of training.
The three square meals a day do not apply the bodybuilders. At least six quality small meals are needed in a muscle building diet. By eating more meals daily, the body's metabolism increases, allowing for a continuous flow of energy, while at the same time reducing the likelihood of food being stored as fat.
Complex carbohydrates and protein should be present in every meal. Quantity is not the benchmark here, as only about 30 grams of quality carbohydrates and protein are needed for each meal. Rice, bread, potatoes, oats are rich sources of carbohydrates. However, simple carbohydrates in cola drinks should be avoided. Instant energy may be derived from these beverages but this lasts only for a few minutes. Too much of this sugar type is anathema to the body's insulin metabolism and contributes to fat build up as well as fatigue.
Protein may be sourced from chicken, red meat, fish like tuna, and from egg whites. Protein supplements are also a must for the body to quickly get the nutrients it needs. Whey supplements are tops, and so with creatine and glutamine. It is advisable to take supplements before or after training in the morning or in the evening prior to bedtime.
A small meal 30-60 minutes before a workout is a winner among muscle building diets. This meal provides the fuel for the exercise particularly if it contains ample servings of complex carbohydrates and protein. The complex carbohydrates will allow the body enough energy for the training, while the protein will be of assistance to the muscles as they break down during each of the weight exercises.
Nutrients must be supplied to the body, particularly to the muscles after each workout. Hence, this meal must consist of a good serving of protein (40-50 grams). Carbohydrates should also again be present in this meal to provide the insulin boost needed for the release of growth hormone. The quickest way to send these nutrients to the body is via a supplement shake followed by a meal within an hour after the workout.
The after workout meal/shake is the most significant nutrition boost that your body requires. Immediately after exercise your muscles are weary and desperately in need of nutrients. A good amount of protein is a must (40-50 grams) and carbohydrates will also play an important role because they are vital for an insulin level increase that will help propagate growth hormones. A protein shake is the ideal means of supplying these nutrients to ones body; just remember to follow up with a light meal within 60 minutes of training.
Water intake is also very important as hydration affects the quality of the body's tissues. Hence, water is needed not only to improve overall training performance but also in preventing injury.
For muscle building workouts visit muscle building exercises
muscle building diets
The three square meals a day do not apply the bodybuilders. At least six quality small meals are needed in a muscle building diet. By eating more meals daily, the body's metabolism increases, allowing for a continuous flow of energy, while at the same time reducing the likelihood of food being stored as fat.
Complex carbohydrates and protein should be present in every meal. Quantity is not the benchmark here, as only about 30 grams of quality carbohydrates and protein are needed for each meal. Rice, bread, potatoes, oats are rich sources of carbohydrates. However, simple carbohydrates in cola drinks should be avoided. Instant energy may be derived from these beverages but this lasts only for a few minutes. Too much of this sugar type is anathema to the body's insulin metabolism and contributes to fat build up as well as fatigue.
Protein may be sourced from chicken, red meat, fish like tuna, and from egg whites. Protein supplements are also a must for the body to quickly get the nutrients it needs. Whey supplements are tops, and so with creatine and glutamine. It is advisable to take supplements before or after training in the morning or in the evening prior to bedtime.
A small meal 30-60 minutes before a workout is a winner among muscle building diets. This meal provides the fuel for the exercise particularly if it contains ample servings of complex carbohydrates and protein. The complex carbohydrates will allow the body enough energy for the training, while the protein will be of assistance to the muscles as they break down during each of the weight exercises.
Nutrients must be supplied to the body, particularly to the muscles after each workout. Hence, this meal must consist of a good serving of protein (40-50 grams). Carbohydrates should also again be present in this meal to provide the insulin boost needed for the release of growth hormone. The quickest way to send these nutrients to the body is via a supplement shake followed by a meal within an hour after the workout.
The after workout meal/shake is the most significant nutrition boost that your body requires. Immediately after exercise your muscles are weary and desperately in need of nutrients. A good amount of protein is a must (40-50 grams) and carbohydrates will also play an important role because they are vital for an insulin level increase that will help propagate growth hormones. A protein shake is the ideal means of supplying these nutrients to ones body; just remember to follow up with a light meal within 60 minutes of training.
Water intake is also very important as hydration affects the quality of the body's tissues. Hence, water is needed not only to improve overall training performance but also in preventing injury.
For muscle building workouts visit muscle building exercises
muscle building diets
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