Start with basic strength training. Most
workouts for your major body parts should start with basic, multi-joint
strength training exercises that allow you to lift more weight overall, such as
the bench presses for chest, overhead presses for deltoids, barbell rows for
back and squats for legs. This will allow you to lift heavier on these
exercises, while you're still fresh and have enough energy to better stimulate
muscle growth.
Go all in. Doing high-intensity workouts is the
key to building muscle. Light workouts, even if they're long, don't go nearly
as far to produce the right conditions for your muscles to break down and
rebuild. Plan on doing 30-45 minute sessions 3-4 times per week (every other
day). This may sound like a surprisingly manageable plan, but remember that
during each session you have to make it as intense as possible. Your muscles
will definitely get sore at first, but that will ease up once you get going
with a routine. Popular Bodybuilding Supplement
During each session, lift as much weight as you can using the correct
form. Test your limits to find out how much weight you should lift by doing
reps with different weights. You should be able to do 3-4 sets of 8-12 reps
without having to put the weights down. If you can't, lower your weight.
Generally, the 6-12 rep range stimulates bulky muscle growth, while lower reps
favor strength gain at the expense of muscle size.
If
you can do 10 or more reps without feeling a burn, add more weight. You simply
will not get bigger unless you challenge yourself to go all in.
Use proper form. To develop precise technique,
do every rep with good form. Beginners, strive to keep the rep target inside
your strength capabilities. Find the right groove for each exercise. Don't
train to failure when you're just starting out.
You
should be able to complete the full motion of an exercise without having to
lean over or change position. If you can't, you should be lifting less weight.
In
most cases, you'll start with your arms or legs extended.
Work
with a trainer for a few sessions so you'll learn the right form for different
exercises before continuing on your own
Alternate muscle groups. You don't want to work
out the same groups with every workout, or you'll end up damaging your muscles.
Rotate muscle groups so that each time you work out, you're putting in an
intense hour working on a different group. If you work out three times a week,
try something like this:
•
First workout: do exercises for your chest, shoulders, back, and abs.
•
Second workout: focus on your legs, triceps, and biceps
•
Third workout: Do your abs and chest again.
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