Fit and Cool

Best Body Building Routines

Exercise and body building routines will have each person respond differently to the workout. Some of the major aspects that will affect muscle growth are your current strength level, ability to heal or recover, body type and genetics. If you are just starting out or even intermediate you should never model your routine after an advanced or pro bodybuilder. You might risk injuries and overtraining if you jump right into an advanced body building routine, and could end up wanting to give up completely.

Body Building Tips

You should set your goal and objective for body building to be reasonable and realistic. Everyone experience body changes and improvements in their physique during the first few months. But as your muscles become more used to working out, your progress will start to slow down. To keep progressing you need to follow a stricter diet and well planned body building routines.

You should keep your body building routines short and intense, no longer than 30 – 45 minutes per session, this also helps avoid overtraining. Between each workout day you should take at least a day of, giving you no more than 3 to 4 workout days per week. In addition to working out it’s equally important for muscle building to make sure you allow your body enought time to rest.

Focus on Compound Movements

Compound movements are defined as exercises that target different muscle groups at the same time. These targets more muscles than the isolation exercises that advanced bodybuilders might include to try to bring out more definition.

To develop a sense of balance and proper exercise execution, most experts recommend that beginners start out with light free weights. Dumbbells and barbells should be the core of your workouts.

Recommended exercises

The squat is one of the most important exercises for beginners as well as advanced body builders. If done right it’s completely safe and can really help develop your body. The muscle groups involved include the core muscles, abdominals, lower back, the traps, glutes, quads or thighs, hamstrings and parts of the calves. A good starting point is to do 2 sets of 12 – 15 repetitions.

As part of your body building routines another important exercise to use is the bench press. It effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 sets of 10 to 12 repetitions.

Then there is the bent over row that is easiest to perform using a barbell, this exercise targets most of the back, biceps, rear deltoids, and part of the forearms. Also here do 2 sets with 10 – 12 repetitions.

There are several other good exercises, such as the military press, the barbell or dumbbell curl, and the lying triceps extension. For each of these 3 exercises, again do 2 sets with 10 – 12 repetitions.

You may want add 2 sets of ab crunches for 12 to 15 repetitions to the above exercises.

Additional Tips

Do some warm-up exercises for 5 to 10 minutes before doing any lifting. A short jog on the threadmill will do. Before each exercise you should do a light warm-up set to get a feel for the movement and preparing the muscles before doing each workout set. At the end of your workout do some stretching for 5 – 10 minutes.

Don’t use weights that are so heavy that you can’t complete the sets using correct form. Using to heavy weights and bad form can easily cause injury or overtraining. Besides your body building routines, you should keep a training journal to keep track of your progress. And as your strength develops you can slowly add more weight to the exercises.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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