Successful Body Building Routine.
There are some major key parts to a successful
body building routine. I will go over a routine
that was created by a personal trainer for me,
and it worked wonderfully.The first thing is to
remember that in order to build muscle, your body
needs to feed your muscles. In order to gain muscle
weight one must (only if he/she is working out)
eat 1 gram of protein to 1 kilogram of body weight
each day in order to have efficient muscle growth.
Diet is essentially the most important part of
body building. When trying to gain weight in muscle
mass one should eat every 2-3 hours, or 6 small
meals a day. Each meal should contain a serving
of protein. Most meat the size of the palm of
your hand has around 15 - 25 grams of protein
in it. Along with the protein, lots of carbs and
a good multi vitamin should be taken.
Second thing is to get a simple routine and stick
to it. It is best to split your workout into 2
days.Day one - For your chest and triceps do 3
sets of dumbell Press, 3 sets of incline dumbell
press (or bench press) and 3 sets of dips. For
your back and biceps do 3 sets of chin ups, 3
sets of one arm row, 2 sets of reverse flys, and
2 sets of bicep curls. This should only take an
hour or 2.
Day two - For your legs, lower back
and abs do 4 sets of squats, 4 sets of lunges,
2 sets of hamstring curls, 2 sets of calf raises,
4 sets of sit-ups, and 2 sets of lower back raises(done
on a exercises ball). This should only take an
hour or 2.Rotate this 5 - 6 days a week.For the
first 2 weeks of your work out each set should
consist of 15 reps. If you cant do 3 sets of 15
reps with the weight you've chosen, then use a
lighter weight. If you can’t do 15 reps of chin
ups, don't worry, do as many as you can!The 3rd,
4th, 5th, and 6th week you should use a heavier
weight and drop your reps down to 8 per set.
Ill explain why below.The 6th, 7th, 8th, 9th,
10th, and 11th week lower your weight and raise
your reps up to 12.Finally after 11 weeks drop
your weights again and do 15 - 20 reps for one
final week.The ways reps work are as followed1-3
- Power3-6 - Power6-8 - Strength8-10 - Strength10-12
- Hypertrophy (muscle growth)12-15 - Hypertrophy-
Endurance15-20 - EnduranceInclude at least 5 hours
a week of cardio exercise.This simple work out
routine should allow you to put on around 5 lbs
of muscle mass if not more.
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