Posts Tagged ‘weight lifting program’

Every massive, rock-hard physique out there can owe its thanks to a sound weight lifting program that translates your body’s weight to big muscles and solid strength. What are the things one needs to know what makes effective bodybuilding workouts? These workouts are intense, varied and customized to meet the needs of a specific body type.

High-intensity training works well for people who are aiming to gain significant body mass in a relatively short time. Some might prefer to build up on strength and endurance over a period of two to three months which is also fine. You will probably need a hybrid of the two methods; find the best one suited for your body. What is important is you give each session your all.

Usually when somebody strives to pack on muscles, the first instinct is to work out most days for a few weeks. Doing so is actually detrimental to your body’s physical development. Give sufficient amount of time for your body to rest so that the tears in the muscle tissues are sufficiently mended and become even stronger. Splitting the weight lifting program into muscle groups and assigning them on certain days is an effective strategy used by many professional bodybuilders and trainers.

A three day split workout would look something like this: Monday – chest, arms and abs Wednesday – back, shoulder and abs Saturday – legs If you prefer a five day split workout here is one you can follow: Monday – legs Tuesday – shoulders Wednesday – back and abs Thursday – shoulders and arms Friday – chest and abs Concentrate on getting serious sleep and eating health during the rest of the days.

You can use many kinds of exercises for different muscle groups. Squats for the legs and crunches for the stomach are some of the best ones that will always work for people. Even so, make sure you change them up every week or so to keep your body guessing, pushing it to its physical endurance limits. Fancy machines are fine but even without them you can train effectively. If all you have are dumbbells, cables and a bench; you already have a repertoire of workouts at your disposal. Some of these are bicep curls, dumbbell shrugs, bench press, triceps kickbacks for the upper body; and lunges, leg raises, squats and crunches for the lower body.

When you start training, you will initially use lower weights. As your strength grows, so will the weight loads that you will be lifting-this will ensure that your muscles are consistently challenged, thus develop faster. For bodybuilding objectives, use weights that will enable you to do 7 to 12 repetitions until failure.

And last but not the least, take the time to stretch well before you begin your workout and also between sets. This increases your flexibility and increases you body temperature-optimal conditions for a good training session.

Bodybuilding workouts work only as well as the dedication and tenacity of the individual undertaking it. Practice safety and care while you train; and give it your all in each session. The winner in you will take nothing less.

The number one thing most weight lifters want is big arms. How many people don’t want huge arms with bulging biceps and ripped triceps?  If you want to get noticed then these are the show off muscles that will get you noticed. You need to take the guesswork out of building big arms and gain a real understanding. To get those impressive guns you need to follow the right overall  training routine. Lets try and learn some important things about packing on the muscle. It’s all about choosing the correct weight lifting program.

Truth about your arm workouts

There are three things, which you must understand in order to maximize your arm workouts, which some weight lifting programs fail to address.

1. The biceps and triceps are small muscle groups that when overworked will not grow large.If you are already doing compound exercises like bench presses and dead lifts you ae blasting your biceps and triceps already. Isolation exercises aren’t really neccessary if you are already doing these compound exercises. If you want big arms you should stop using some of these isolation exercises.
2. The biceps get a heavy workout when you are doing the basic exercises that include pulling. Most of the exercises that work out your back are also working out your biceps. As you get stronger by doing heavy back exercises the biceps have to grow to handle the extra weight. There is no reason to do multiple sets of curls after doing a heavy back workout. All you are doing is hurting your efforts to gain size.

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3. Consider this when you are getting ready to do a full tricep workout. Your triceps have already reached their growth potential for the week by doing bench presses and shoulder presses. Although a very strong muscle group, the triceps are susceptible to overwork and injury by placing too many demands on this small muscle group.

The fact is that doing a lot of individual exercises for our biceps and triceps will not get your arms as big as doing compound exercises. This is not to say that you should not do any arm exercises. If you still want to workout your biceps and triceps then do it in moderation. Just don’t make the mistake many weight lifters make and blast your arms to the point that they actually retard the growth. This is a sure fire way to keep your arms small and unimpressive.

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