Body Building Reviews

Bodybuilding Routine - Basics

There are various major key parts for a successful body building routine.

Firstly you must remember that to build muscles, you need to feed your body well and in order to gain weight your body needs I gram of protein to I kilogram of body weight each day to have adequate muscle growth. Body building is successful only if your body is well fed. So while doing workouts, remember to eat every 2-3 hours or consume 6 small meals a day. Don’t forget to eat a serving of protein during each meal. You can get 15-25 grams of protein in each palm sized meat piece. Along with protein, body also needs lots of carbohydrates and multi vitamins.

Secondly, try and stick to simple work routine. It is safer and much easier if you split your workout schedule into 2 days like for example:

Day one - you can start of with the chest and triceps and also do 3 sets of dips, 3 sets of incline dumbbell press and 3 sets of dumbbell press. For the back you can do bicep exercises with 3 sets of chin-ups, 2 sets of reverse flys, 3 sets of one arm row and 2 sets of bicep curl. This complete workout should take around 2 hours.

Day two - you can do some leg exercises like the lower back and abs, 4 sets of lunges, 4 sets of squats, 2 sets of hamstring curls, 4 sets of sit ups, 2 sets of hamstring curls and 2 sets of lower back raises which is generally done with an exercise ball. This should take an hour or two.

You can rotate these steps for 5-6 days a week and for the first two weeks you can workout each set for 15 reps and if you cant do 3 sets with 15 reps each with weight, then you can use the lighter weight and don’t worry if you can’t do chin ups of 15 reps, do as many as you are comfortable with.

Then in the 3rd, 4th, 5th, 6th week you can start using heavier weights and drop your reps from 15 per set to 8 per set. During the 6th, 7th, 8th, 9th, 10th, 11th week you should mainly concentrate on reducing your weights and then start increasing your reps from 8-12 per set and finally after 11 weeks, you can again drop your weights further and increase your reps to 20 per week.


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