Which Body Building Routines Are Right For You?
Every person will respond differently to exercise and body building routines. Some of the things that will influence muscle development are your body type and genetics, your recovery ability, and your current level of strength. 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 jump right into a program consisting of advanced body building routines, you may risk overtraining and injuries, which could leave you wanting to give up entirely.
Body Building Tips
You should set your goal and objective for body building to be reasonable and realistic. You will experience the fastest results and body changes in the first couple of months after beginning to work out. But when you reach intermediate level your progress will begin to slow down. To keep progressing you may need to follow better planned body building routines and a more specific diet.
You should keep your body building routines short and intense, no longer than 30 - 45 minutes per workout, this also helps avoid overtraining. You should allow aproximately 48 hours to recover between each workout, this means you should have no more than 3 or 4 workout days each week. 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. Compound exercises are different from isolation exercises in that they target more muscles at once.
To develop a sense of balance and proper exercise execution, most experts recommend that beginners start out with light free weights. Barbells and dumbbells should be the core of your 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 muscle groups involved include the core muscles, abdominals, lower back, the traps, glutes, quads or thighs, hamstrings and parts of the calves. 2 sets of 12 to 15 repetitions is a good starting point.
Another significant compound exercise to implement as part of your body building routines is the bech press. It effectively targets the deltoids/shoulders, triceps, chest, rib cage and parts of the forearms. 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.
Other significant exercises are the barbell or dumbbell curl, lying triceps extension and the military press. 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 quick jog on the treadmill will suffice. To prepare the muscles and get a feel for the movement of an exercise, you should do a light warm-up set before each exercise. At the end of your workout do some stretching for 5 - 10 minutes.
Don’t use weights that are so heavy that you can’t complete the sets using correct form. To avoid injury or overtraining make sure you aren’t using to heavy weights and that you use correct form. In addition to 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.
