Sunday, October 08, 2006

Top 5 Things To Know To Build Muscle

All guys want to look good on the beach with big arms and chests, along with a set of six pack abs. Many also think that only professional bodybuilders can get bodies like this. However, all that is required to achieve your goal is some hard work and the right workout routine.

  1. Do some aerobics for five to ten minutes (cycling, walking, thread mill etc) to get the blood flowing.
  2. Follow the workout below. With each exercise, pick a weight that you can do for the number of reps indicated before you fail to do another repetition of the movement. Do the workout 2-3 times a week with at least one or two days rest between each workout.

    • Warm Up sets (perform each exercise first with light weights first to ensure you don't injure yourself)
    • Pushups: 3 Sets of 25 (if too hard, try on knees)
    • Bench Press: 3 Sets of 10 reps
    • Leg Extension: 4 Sets of 8 reps
    • Military (Overhead) Press: 3 Sets of 10 reps
    • Barbell Rows: 4 Sets of 10 Reps
    • Biceps Curls: 3 Sets of 10 Reps
    • Pushups: 3 Sets of 25 (if too hard, try on knees)
    • Crunches: 4 Sets of 20

  3. Do this workout as a starter, for about two to three weeks. Once you are used to working out, you can begin doing split body exercise days or concentrating on particular body parts per work out.

    • Work particular muscle groups on particular days. For example, you can do chest and biceps one day, back and triceps another, then have a shoulder and abs day, followed by a leg day.
    • Each individual day will consist of at least three different exercises per muscle group. Each exercise will be three to four sets of 8-10 reps per set. These exercises should be basic exercises. You do not need exotic exercises, e.g. dumbbell presses on exercise ball. Simple bench press, arm curls, tri extensions, pull ups, pull downs, leg press, squat, etc. will do. Keep it simple stupid works very well!
    • You can do each body part day any way you want during the week, e.g. Mon, Wed, Fri, Sun, with rest days, or do them consecutively Mon-Thurs. Whatever you desire, just do each split body routine once per week. A good, intense workout should take no more than 45 minutes to 1 hour or so, depending on the socializing you are doing at the gym.

  4. Take your target body weight, multiply by 2 and eat that many grams of protein per day. Do the same with carbohydrate intake. Calculate these numbers, divide by six, eat that much of each every meal. Combine with a veggie and plenty of water. Track them religiously. You must avoid fats, alcohol and junk. They are the culprits to flab and fat, along with too many carbs.
  5. You must have enough of an intake of carbs to fuel your workouts and muscle growth, so eat good carbs. Potatoes, rice, whole grains, bananas are good sources of carbs. Chicken, lean beef, eggs, protein supplements are good sources of protein. Don't forget green veggies and multivitamins. Being very disciplined with food will be the biggest struggle of looking good, but it is key to getting the most of your efforts in the gym.

Additional tips:

  • Always, always do a set with light weights to warm up that region before going for the heavy ones. This will help you avoid injuries.
  • Reps is another word for repetitions, meaning how many times you do the exercises in each set.
  • Wait 60 seconds between each set to recover.
  • Don't use these reps as a strict guideline. Pick an approximate weight where you think you can do between 6 and 12 reps and don't stop until your muscles can't do anymore.
  • This is a beginner's workout, once you get used to your gym and the exercises you can change as stated.
  • The more controlled the movement is the better the results will be. Don't try and lift weights you know you will need help with in the first few reps. This is called having good "form."
  • Don't leave out your leg workouts! They are essential. Leg workouts will actually help your other muscle groups grow and will keep you looking more symmetrical.
  • Remember that a your diet is a must for developing muscle. Eat as described to get the most of your workout.
  • Don't expect to actually see great results in the mirror for about two months, so don't get discouraged. Be disciplined and stick with it and in at least three months, you won't be disappointed.