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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.
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
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