Creating a body worthy of an Olympic champion is the offshoot of a solid weight lifting program that transforms the body?s weight to massive muscles and strength. What makes the bodybuilding workouts that comprise it effective? These workouts are always intense, progressive and specific to your body type.
High-intensity training works well for people who are aiming to gain significant body mass in a relatively short time. Some might prefer to build up on strength and endurance over a period of two to three months which is also fine. You will probably need a hybrid of the two methods; find the best one suited for your body. What is important is you give each session your all.
Even if you are in a hurry to get big, refrain from the urge to train every single day for a few weeks?this will do you more harm than good. You need to get quality sleep between the days you workout so your body can repair the muscle tissues torn during exercise. With proper rest, these will develop into bigger and much stronger muscles. An effective strategy is to split your weight lifting program into muscle groups that you can work on specific days.
A three day split workout would look something like this: Monday - chest, arms and abs Wednesday ? back, shoulder and abs Saturday ? legs If you prefer a five day split workout here is one you can follow: Monday - legs Tuesday ? shoulders Wednesday ? back and abs Thursday ? shoulders and arms Friday ? chest and abs Concentrate on getting serious sleep and eating health during the rest of the days.
You can use many kinds of exercises for different muscle groups. Squats for the legs and crunches for the stomach are some of the best ones that will always work for people. Even so, make sure you change them up every week or so to keep your body guessing, pushing it to its physical endurance limits. Fancy machines are fine but even without them you can train effectively. If all you have are dumbbells, cables and a bench; you already have a repertoire of workouts at your disposal. Some of these are bicep curls, dumbbell shrugs, bench press, triceps kickbacks for the upper body; and lunges, leg raises, squats and crunches for the lower body.
As a beginner, always start with the more manageable weight loads. As your body continues to progress, keep increasing the weights so the muscles are consistently strained; thus giving it no choice but to grow faster. For those who want a bodybuilder?s physique, the loads you should be lifting should get you around 7 to 12 repetitions until failure.
Lastly, do not forget to stretch well before starting your exercises and even between sets. Stretching raises your body?s temperature level and makes you more flexible; both of which contribute to favorable physical conditions for training.
Bodybuilding workouts only work if it is done faithfully and properly person who will see his program to the end. Be careful while you exercise; but always give it your very best. For the champion in you, less than the best is not an option anyway.
High-intensity training works well for people who are aiming to gain significant body mass in a relatively short time. Some might prefer to build up on strength and endurance over a period of two to three months which is also fine. You will probably need a hybrid of the two methods; find the best one suited for your body. What is important is you give each session your all.
Even if you are in a hurry to get big, refrain from the urge to train every single day for a few weeks?this will do you more harm than good. You need to get quality sleep between the days you workout so your body can repair the muscle tissues torn during exercise. With proper rest, these will develop into bigger and much stronger muscles. An effective strategy is to split your weight lifting program into muscle groups that you can work on specific days.
A three day split workout would look something like this: Monday - chest, arms and abs Wednesday ? back, shoulder and abs Saturday ? legs If you prefer a five day split workout here is one you can follow: Monday - legs Tuesday ? shoulders Wednesday ? back and abs Thursday ? shoulders and arms Friday ? chest and abs Concentrate on getting serious sleep and eating health during the rest of the days.
You can use many kinds of exercises for different muscle groups. Squats for the legs and crunches for the stomach are some of the best ones that will always work for people. Even so, make sure you change them up every week or so to keep your body guessing, pushing it to its physical endurance limits. Fancy machines are fine but even without them you can train effectively. If all you have are dumbbells, cables and a bench; you already have a repertoire of workouts at your disposal. Some of these are bicep curls, dumbbell shrugs, bench press, triceps kickbacks for the upper body; and lunges, leg raises, squats and crunches for the lower body.
As a beginner, always start with the more manageable weight loads. As your body continues to progress, keep increasing the weights so the muscles are consistently strained; thus giving it no choice but to grow faster. For those who want a bodybuilder?s physique, the loads you should be lifting should get you around 7 to 12 repetitions until failure.
Lastly, do not forget to stretch well before starting your exercises and even between sets. Stretching raises your body?s temperature level and makes you more flexible; both of which contribute to favorable physical conditions for training.
Bodybuilding workouts only work if it is done faithfully and properly person who will see his program to the end. Be careful while you exercise; but always give it your very best. For the champion in you, less than the best is not an option anyway.
About the Author:
Emmanuel Palmer is an expert on how to build chest muscles fast. Get your free Weight Lifting Workout today.
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