Successful Body Building Routine - Answering Service Resources

Home
>
Muscle Building & Bodybuilding
>
Successful Body Building Routine

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 followed

1-3 - Power
3-6 - Power
6-8 - Strength
8-10 - Strength
10-12 - Hypertrophy (muscle growth)
12-15 - Hypertrophy- Endurance
15-20 - Endurance

Include 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. Repeat and add to it if you feel like it, but it's a very effective and simple routine that actually works if you stick to it faithfully.

Body Building Facts

If you have any questions you can email me @ tdfalls@gmail.com I get tons of emails daily so make the subject line informative so it grabs my attention. Ill be glad to answer any questions, or point you to otherbody building resources.

Tyler D Falls - Inforesearcher.com

In The News:

Bodybuilding Workouts - Muscle Building Workouts
PWO, France - Jan 7, 2009
As a man, I typically look for exercises that will help me build muscle mass, rather than burn calories. It basically all comes down to your body type and ...

Yes, yoga can build muscle strength too
Arkansas Democrat Gazette, AR - Jan 5, 2009
Working through the body's weak points, retraining muscles, building flexibility, teaching balance: All these flow from yoga practice, even if it's limited ...

Working together to build champions – meet the Frerich family
Bandera County Courier, TX - 10 hours ago
“But you have to run them a lot to build up their muscles and sometimes the lambs are lazy and don’t want to run. Judges want to see muscles in the legs and ...

Building better business in downtown Fort Myers
Cape Coral Daily Breeze, FL - 4 hours ago
A variety of exercises is the best way to build lean muscles and consequently burn more fat, he said. "Muscle equals metabolism. ...

Who's Your Daddy, Inc. Announces It Sells over 300000 Sports ...
Business Wire (press release), CA - 16 hours ago
Lastly, Arginine is broken down by the body into creatine, a substance used by athletes to build muscle size and strength. Michael Dunn, CEO stated, ...

Gaining weight safely
KHSL - Jan 7, 2009
... your weight gain; exercise has numerous health benefits. Instead, consider adding weight training workouts to build muscle and help fill out your body.

Immune therapy helps boy with rare muscle disorder
CBC.ca, Canada - 13 hours ago
The disease results in a build up of glycogen that leads to muscle damage, including in the heart. In Canada, there are 13 known cases of the disorder, ...

The Vitamin Shoppe lists top 5 healthy resolutions for 2009- NEW ...
TransWorldNews (press release), GA - Jan 6, 2009
For those trying to build muscle in 2009, there are products to help complement the work out in the gym or at home. “Having enough protein is an important ...

Cut carbs, build muscle, lose weight; it’s no miracle
Kansas.com, KS - Dec 30, 2008
Build more muscle, Dr. Cobb said, and you’ll burn more fat, even at rest. To speed up and maximize the effect, I focused on big muscle groups then spent 40 ...

Top 4 Exercises for Older Adults
PWO, France - 1 hour ago
Strength Exercises will build muscle as well as increase your metabolism, which will help keep your weight and blood sugar in check. ...

build muscle - Google News

Answering Service ResourceAnswering Service Resource