Basics Of Bodybuilding
Bodybuilding is a sport of building muscle. Bigger
and stronger is the name of the game. One of the
great things about bodybuilding is that you can
achieve great results with only very basic equipment
and a few hours of training three to four times
per week.The key to building bigger and stronger
muscles is to keep progressively adding more and
more weight over time. Building bigger muscles
is about consistent regular training, eating properly,
getting plenty of rest, and lots of weight at
low repetitions.As a starting any new exercise
program, is important a first check with your
physician before starting a bodybuilding program.
In the beginning is important that you start slow
and learn proper technique. Time and time again
professional body builders have said that technique
is one of most important aspects of getting a
good workout.
It might be helpful to schedule a session with
a professional trainer in the beginning so you
start on the right track. If this is not an option
for you there are various instructional books
on the subject of bodybuilding. Above all take
the time to learn proper technique.Lifting heavy
weight damages muscle fibers. It is only when
the muscles repair themselves that they grow larger
and stronger. For this reason it is very important
that each muscle group is given plenty of rest
following each workout. This is why most body
builders alternate muscle groups. For example,
you might work on your back on Monday, your legs
on Tuesday, your chest on Wednesday, and your
arms on Friday. Most successful body builders
will recommend that you not work a particular
muscle group more than twice per week.The question
may come up of whether it is best to use weight
machines or free weights.
The general consensus is that free weights are
your best option for increasing muscle mass. Machines
are typically used for isolating muscles and this
is something that only professional body builders
need to do before contest.The following are some
basic exercises for the major muscle groups.Chest1.
Flat Bench Press2. Dips3. Incline Bench PressLegs1.
Squats2. Straight Leg Dead Lifts3. Leg PressBack1.
Pull ups2. Barbell Rows3. DeadliftsBiceps1. Curls2.
Incline curlsTriceps1. Lying Tricep Extensions2.
Close Grip Bench PressShoulders1. Military Press.Remember
to increase muscle size you will need to progressively
increase poundage. Be patient. Overworking your
muscles can actually have adverse effects. If
you maintain a consistent regular workout routine
coupled with proper nutrition and rest you will
begin to see results in no time. Keep in mind
it is common to see more obvious results initially
and in overtime your gains will seem less apparent.
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