"Yes'm, old friends is always best, 'less you can catch a new one that's fit to make an old one out of."Sarah Orne Jewett
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Free Weight Loss Tips
Congratulations! By reading these FREE WEIGHT LOSS TIPS!!! you are taking a step toward your goal of achieving a healthy new figure. I did it and so can you! Ok, so let's start with these weight loss tips. I identify Weight Loss with mathematics. Bottom ...
Six Steps to Weight Loss Success
What does it take to lose weight?When it comes to losing weight there is so much conflicting information out there that a lot of people just are not sure where to begin. There is an old saying that states "if you want learn how to get rich then hang out ...
Want To Build Big Muscles? Here Is How To Gain Muscles Fast.
Want to build Big Huge Muscles? Then you must Squat! The Squat will build big muscles on your entire body frame. There are 3 types of people in this world. First, there are those that make things happen. They calculated and know very sure what they ...
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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.
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About the Author
Article Source: A Tried and True Successful Body Building Routine
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