Best Body Building Routines
Exercise and body building routines will have every person respond individually to the workout. Some of the major aspects that will affect muscle growth are your current strength level, ability to heal or recover, body type and genetics. Furthermore if you are a beginner you should keep in mind that your workout should never be the same as an advanced or pro body builder. If you start out following an advanced body building routine you run the risk of overtraining and injuries, that can set you back months.
Body Building Tips
You should set your goal and objective for body building to be reasonable and realistic. During the first few months of working out everyone experiences the biggest improvements and body changes. But as your muscles become more used to working out, your progress will start to slow down. A stricter diet and more consistent body building routines are required to keep progressing.
Keep your body building routines to no more than 30 to 45 minutes for every session, but work out with intesity, this will also help you avoid overtraining. You should have no more that 3 or 4 workout days each week, allowing you one rest day between each wokout day. Just as important for building muscle as working out, is giving your body adequate time to rest.
Focus on Compound Movements
Compound movements are defined as exercises that target different muscle groups at the same time. These are different from the isolation exercises that intermediate and advanced body builders include in their workouts to bring out more definition.
Beginners should start out with free weights that are rather light to get a feel for the proper execution of the exercises and a sense of balance. The foundation of your workouts should consist of dumbbell and barbell exercises.
Recommended exercises
The squat is one of the most important exercises for beginners as well as advanced body builders. I can do wonders for your body and is completely safe if done correctly. The muscles targeted involves the abdominals, lower back, core muscles, traps, quads, glutes, hamstrings and calves. A good starting point is to do 2 sets of 12 – 15 repetitions.
As part of your body building routines another important exercise to use is the bench press. It effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 sets of 10 to 12 repetitions.
Next is the bent-over row which is easiest to do using a barbell, this targets the entire back, rear deltoids, biceps and some parts of the forearms. Also here do 2 sets with 10 – 12 repetitions.
There are several other good exercises, such as the military press, the barbell or dumbbell curl, and the lying triceps extension. For these three exercises, again do 2 sets of 10 to 12 repetitions.
It would be a good idea to add ab crunches to the above exercises, do 2 sets of 12 – 15 repetitions.
Additional Tips
Do some warm-up exercises for 5 to 10 minutes before doing any lifting. A short jog on the threadmill is sufficient. Before each workout set you should do a lighter warm-up set to prepare the muscles and get a feel for the exercise. End your workout with some mild stretching for 5 to 10 minutes.
Only use weights that aren’t heavier than you can complete each set using correct form. Using to heavy weights and bad form can easily cause injury or overtraining. Besides your body building routines, you should definitely keep a training journal to follow your progress. And as your strength develops you can slowly add more weight to the exercises.
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