Bodybuilding Routine To Gain Mass
June 13, 2008
Finding the right bodybuilding routine can be a real headache, especially since there are dozens of bodybuilding routines and programs out there to choose from. So how do you know which one is best for you? How do you know that the bodybuilding routines stated in the program brochure really works? And how do you choose the most effective bodybuilding routine? Below is a simple guide for you to choose the bodybuilding routine that suits you best.The Gain Muscle Routine Bodybuilding
If you are fresh to your gain muscle and bodybuilding routine or have taken an extended lay off, the first two weeks you are in The Gym can set in motion some incredulous muscle gains! You can also set the stage for long-term muscle gains if you follow this jealously guarded bodybuilding routine secret.
During the first few weeks of your gain muscle bodybuilding routine, assuming you have taken a rest from the weights for a while, do not focus on doing heavy weights but more on proper form and getting comfortable with the motions. Your body will feel awkward at first and this is normal.
The most successful body building routines only work particular areas of the body oncea week. It is also a good idea to intersperse a cardio workout into your routine for good balance. Scheduling in resting days is also very important, because this gives your muscles a chance to heal. Always make sure you have at least two rest days in your workout schedule.
Pyramid sets – In a pyramid the weight is first increased, and then decreased over a series of sets. A full pyramid typically includes five sets of approximately 12, 10, 8, 10 and 12 reps. The first two sets are performed with light to medium weights to warm up the muscles. The middle set uses the heaviest weight possible. The last two sets are drop sets, and further fatigue the muscle with progressively lighter weights. This technique provides a combination of volume and intensity, and is therefore popular with bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.
Supersets – Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing a seated row, which predominantly works the back and bicep muscles, and then moving to an exercise that works chest such as the basic pushup. You can really get a quick, but effective workout with supersets.
Different workout programs are geared towards different people. No one plan will work for everyone. You have to take into consideration your age, your gender, your physical health, and your capabilities. Tailor your body building routine to what you are able to do without causing significant injury to your body.
Dumbbell Bench Press
This exercise works better than the traditional flat barbell bench due to the extended range of motion achieved hence the greater intensity
Select 2 reasonably heavy dumbells and sit at the end of a flat exercise bench with the dumbells resting on your legs. Lower your body down on to the bench bringing the dumbells in controlled manner down to your chest. Press the dumbells above your head but don’t lock your arms at the top keep a small bend at the elbows. Now lower the dumbells, keeping your arms at 90 degrees to your torso as low as possible to the sides of your chest so to get a full stretch then press back to the starting position to complete 1 rep. Do 3 sets of this exercise .
Comments
Got something to say? Join the conversation and leave a comment below.