Effective Exercise
Programs for Bodybuilding
Learn Turbulence Training workouts
by Craig Ballantyne, CSCS, MS that will help you burn
fat without long, slow cardio sessions or fancy equipment
by clicking
here.
Do you want to have a body that is totally ripped?
With a toned and ripped body, you can be sure that
you will be able to impress anyone at the beach and
also have the confidence of a movie star. Although
some people may just lift a few weights at the gym,
you have to remember that there is a technique in
bodybuilding that you can even consider it as a science.
For proper muscle gain, one must remember that proper
exercises are a must.
You don't work out the same muscle groups every day.
You have to exercise each muscle group separately
and you need to rest it. This will encourage muscle
growth faster and will also discourage muscle loss.
There are basically three days for bodybuilding.
You can schedule it on Mondays, Wednesdays and Fridays.
However, you need to remember that cardiovascular
exercises should be conducted at least 6 days a week.
The same goes for abdominal exercises.
Now, on your first day at the gym, you need to work
out your chest and triceps. Pick four exercises for
your chest and four exercises for your triceps. For
the chest, you can do bench presses, inclined dumbbell
presses, declined barbell presses and cable crossovers.
For the triceps, you can do the bum triceps pull,
barbell triceps presses, one arm triceps extension,
and V-bar pull down.
For the second day, you will need to exercise your
back and biceps. For the back, you need to do four
exercises, such as dumbbell bent over row, barbell
lying row, seated row, and lateral machine wide grip
pull down. For your biceps, you should do barbell
curls, preacher curls, concentration curls, and cable
curls.
For the third day, you should exercise your legs
and shoulders. For the legs, you have to do the barbell
squats, lying leg curl, leg extension, and seated
calve raises. For the shoulders, you can do the military
presses, barbell shoulder presses, Arnold presses,
and machine presses.
For each of the exercises, you should do at least
3 sets with 10 repetitions each.
Abdominal exercises should be done everyday right
after your cardiovascular exercise and before weight
exercise. You can do basic crunches, sit ups, and
the captain's chair. For abdominal exercises, you
should have at least 2 sets with 30 repetitions each.
Cardiovascular exercises are important as it will
be able to burn fat more effectively. You should at
least do 30 minutes of cardiovascular exercises before
you do anaerobic exercises, such as weight lifting.
Cardiovascular exercises are aerobic exercises that
will exercise your heart and burn fat. Anaerobic exercises
focus more on muscle growth and burns sugar.
If you want a great balance for your workout, you
have to do both.
Diet is also very important. Try to do aerobic exercises
before you eat breakfast. It doesn't only burn fat
effectively, but it will also be able to increase
your metabolism that will help your body burn more
fat efficiently the whole day.
Resting is also very important in bodybuilding. When
you lift weights, you are actually injuring your muscles
in a good way in order to encourage it to repair itself
and make itself stronger to become accustomed to the
stress it has to go through whenever you work out.
These are just some of the basics in bodybuilding.
Remember these tips and you can be sure that you will
be able to get a better looking body and a body that
you can definitely be proud of.
Learn Turbulence Training workouts by Craig
Ballantyne, CSCS, MS that will help you burn fat without
long, slow cardio sessions or fancy equipment by clicking
here.
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