"Like Olympic medals and tennis trophies, all they signified was that the owner had done something of no benefit to anyone more capably than everyone else."Robert Graves
|
| |
Does Natural Pain Relief Really Exist?
Everyone will suffer pain at some point in their lives. Grim as this may sound, some pain is necessary - it’s a signal from our brain that something is wrong in our body, something we need to address to protect our health and well-being. It can be ...
Effective Weight Loss
It doesn't take a genius to figure out that if you raise the amount of calories you burn and watch what you eat (both the food and the portions), you'll eventually start losing weight. Don't make it more complicated than this.Exercise. You have to. Do ...
Everyone wants to be an underwear model
An introduction to the weight loss mentalityBy: The Icon Diet ReaderAfter a particularly grueling workout I find myself sitting in the steam room taking stock of my aching body. I spent the last hour of my life breaking down my muscle fibers, forcing them ...
|
|
|
| |
This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it's approach, which is also why it is very effective for building muscle mass.
The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.
Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.
This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.
I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know.
Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.
Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.
Chest Back Shoulders Legs Biceps Triceps
Day 1 _________ and __________
Then for day 2, pick two different muscle groups.
Day 2 _________ and __________
Finally, day 3 will include the last two muscle groups.
Day 3 _________ and ___________
Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:
Monday: back & chest Tueday: cardio Wednesday: legs & shoulders Thursday : cardio Friday: biceps & triceps Saturday & sunday ff
Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.
Chest
Flat bench press with bar Flat bench press with dumbbells Incline bench press with bar Incline bench press with dumbbells Dips
Back
Dumbbell one arm lat row Cable lat pulldown to front Seated back row on machine Deadlifts Bent over back rows Lower back extension Chin-ups (Pull-ups) Shrugs for Traps (Dumbbells or barbell)
Shoulders
Seated military press with bar Seated dumbbell shoulder presses dumbbell side lateral raises Bent-over dumbbell raises Front dumbbell raises
Legs
Squats Leg press Leg curls Leg extension Stiff-leg deadlifts Lunges
Calf-raises/presses
Biceps
Alternate dumbbell curls Straight bar curls Cable curls Hammer curls (forearms and biceps) Ez curl bar curls
Triceps
Triceps extension (lying down) (Skullcrushers) Close-grip bench press Cable triceps pushdowns Dumbbell kickbacks
Abdominals
Lying crunches Leg raises Cable crunches Stability ball crunches Crunches on incline bench
Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.
Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It's up to you.
Monday: muscle groups ______________ & _____________
1st muscle group___ 1st exercise____________ x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets
2nd muscle group______ 1st exercise____________x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets
*include 2 sets of 2 abdominal exercises
Wednesday: muscle groups ____________ & _____________
1st muscle group ________
1st exercise ________________x 3 sets 2nd exercise_______________x 3 sets 3rd exercise (if applicable)____________x 3 sets
2nd muscle group _________
1st exercise ______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets
Friday: muscle groups ________________ & _________________ 1st muscle group __________ 1st exercise ______________ x 3 sets 2nd exercise ______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets
2nd muscle group __________ 1st exercise _______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets
Include 2 sets of 2 abdominal exercises You will be doing 3 weight training workouts per week.
You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)
You will be doing 3 sets per exercise.
1st set-10 reps (warm-up) 2nd set-8 reps (weight acclimation) 3rd set-6 reps (heavy set)
On each set, try to progressively add a little more weight each time.
Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.
This beginner's workout routine to build muscle will soon have you blasting past others in the gym.
About the author:
For a more in-depth and powerful weight training, cardio, and nutrition program, check out the proven "Simple Steps To Get Huge And Shredded" program from trainer and bodybuilder Shawn Lebrun
|
|
|
|
|
|
 |
How to gain muscle for skinny guysFox NewsIf you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it's completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, ... |
|
Creatine is not the answer for building muscle in boysChicago Daily HeraldThere's some evidence that it can help young athletes build muscle mass. And it may improve athletic performance that requires short bursts of muscle activity, such as sprinting or weightlifting. These benefits are established mainly in younger men, ...and more » |
|
Feeding the Body and the Soul for Optimum HealthPatch.comI try to help them by designing programs that burn calories and build muscle, but I warn them that exercise alone will not give them the results they want. In my opinion losing weight is 80 percent nutrition. I recently sat down with my Wayland ... |
|
