Bodybuilding Workouts and Program

The first thing that budding bodybuilders want is to find out the nearest gym and the amenities that it has to offer. What do you do next? Normally, the answer in most cases would be to find the nearest gym and start training. Stop right there. This is the biggest mistake you could ever make. Why, you ask. It is pretty simple. You have not taken the first step and that is choosing the workout program.

A workout program is nothing but a regime that you intend to follow towards achieving your goals, which in this case, would be to achieve the Herculean look. Besides, it will look completely stupid, if you follow some advance workout program, especially when you’re a novice in the field. Unfortunately, aspiring bodybuilders follow the training programs that their idols like Ronnie Coleman follow.

Choosing a training program is not that easy, since there are number of them available. However, only a few of them give you the desired results. These programs are specifically designed for three types of bodybuilders that includes beginner, intermediate and advanced. The intensity differs according to the specific category.

Beginner

Although the beginner’s program tends to have a slow start, the training routine can be as frequent as that of the advanced bodybuilders. A beginner has no restrictions, when it comes to training. And on training harder, he’s only pushing his muscles, which is good for its growth. If you’re worried about injuries, be assured because during the period of recuperation, your muscles will only grow, to take in more punishment and that’s definitely good.

Intermediate

If you have followed all the training and the nutritional tips and there’s definitely some improvement in your body, then that means, you’re ready to move on to the next level. Bodybuilders have to push themselves harder, when they get to this stage, simply because they have become stronger due to the beginner’s training programs. Therefore, if you feel that you can easily do 8-10 reps of pull-ups, consider using a weight belt and add on weights to it, so that the workout becomes more challenging.

Advanced

The training promises to be a lot tougher in this level. By this time, you must have gained enough mass that makes your training more difficult. That’s because after the intermediate stage, it becomes relatively difficult to add on more pounds. This program also includes a lot of variations in the exercises and a strict diet plan has to be followed.

Bodybuilding Workouts

Bodybuilding workouts basically aim at specific body parts. These workouts can either be performed with variation in exercises or by simply increasing the intensity. The basic workouts for the different muscles are as follows:

• Abs: Many workouts can help you get those surf board abs. The different workouts are crunches, cable crunch, hanging leg raise, oblique crunches, sit-ups, barbell abs rollout, etc. 
• Chest: Push-ups are probably the best exercises for the chest; again, quite easy to combine this form with some variations. The gym workouts include the barbell bench press, butterfly, dumbbell bench press, the Guillotine bench press, etc.
• Shoulders: Workouts with respect to shoulders would include, Arnold dumbbell press, the dumbbell raise, lateral raise, etc.
• LATS: they are Basic pull-ups, the v-bar pull down, wide grip lat pull down, etc. The Geronda sternum chins is probably the best lats exercise that’s ever invented. It involves pulling your body up to the bar, so that the lower chest touches the bar. During this exercise, the arms should be extended/stretched, when the body is lowered.
• Biceps: They would include the barbell curls, dumbbell concentration curls, chin up, close griped EZ barbell curls, inclined dumbbell curls, preacher curls, drag curls, etc.
• Triceps: It is a surprising fact that the triceps form one third of the total upper arm muscles. Wonder why biceps are given all the credit? The workouts would include bench dips, dumbbell behind the arm triceps extension, triceps push down, close grip push-ups, close grip bench press, etc.
• Forearms: It is obvious that if you don’t have a strong forearm, it is not possible for you to even lift up a dumbbell. However, experts often recommend that the forearms should be kept for the last, in case of working out. The workouts would include reverse barbell curls, cable wrist curls, etc.

The best thing about these workouts is that though they are aimed for specific body-parts/muscles, they also train other muscles indirectly. Nutrition and rest play an equally important part with respect to workouts. Bodybuilding is a sport of patience in which the saying “Rome was not built in a day” still holds importance.