Chest 6. But first, to help you on your way, you can now get a Free Bodybuilding Workout With Dumbbells which details 10 exercises plus the workout schedule. Get instant access by clicking on Bodybuilding Workout. Building muscle has 3 legs: 1. Exercise so that the muscle is worked to the point of being tired 2. In order to recover from the workouts and re-build your muscles need rest. So you never exercise the same muscle groups on 2 successive days.
Eating Program. If you are working your muscles hard enough, they are in effect undergoing a slight deconstruction process. This is called hypertrophy. So they need the correct food to help them not only recover but to rebuild. So a balance diet of protein, carbohydrates, vegetables and fruit are vital to anyone interested in building muscle.
My strongest recommendation for both men and women who want to do bodybuilding seriously and properly is to get a good trainer. Here your alternatives are:. You do not really need a whole lot of equipment to perform bodybuilding workouts in your own home. Sure you possibly can get the weight bench and weights if you want to and have the space to store them.
You really will not have to do that, though. You can get started with minimal equipment. You possibly can pick up a few dumbbells plus a bench at little cost. Other items you might consider is a chin-up bar and resistance bands. These are all great for the beginners. But the key is to. Skip to content. Bodybuilding Routines You can get the best bodybuilding results if you follow the same basics bodybuilding workouts that the professional bodybuilders do.
Bodybuilding for Beginners. But the key is to Get a proven body building trainer Follow well structured Bodybuilding routines. Bodybuilding for Women. More and more women are turning to bodybuilding as the preferred means of firming and toning their bodies.
Equally they are seeing the real benefits of building muscle while losing all those unnecessary extra pounds or kilos. The principle of bodybuilding for the fairer sex apply equally to women as they do for all age groups.
To look like that takes more work and dedication that what most people want or are prepared to do. A study published in the journal Medicine and Science in Sports and Exercise reported that sedentary men were able to increase their VO2 max an important marker of fitness , while at the same time also boosting their 1 rep max bench press and leg press. Want to achieve something similar? Read on to find out how to tighten your sleeves and loosen your jeans.
You'll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with our intelligent meal plan , and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking and feeling your absolute best.
Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. Rest for 60 to 90 seconds between sets to make sure you're fully recovered and constantly try to increase the weights you're lifting. Barbell bench press Sets: 5 Reps : 12,8,6,4, Incline dumbbell press Sets: 4 Reps: 8,6,6,6.
Incline flyes Sets: 4 Re ps: 8,6,6,6. Dips Sets: 4 Reps : 8,6,6,6. Weighted sit-up Sets: 5 Reps: Barbell squats Sets: 5 Reps: 12,10,8,8,6. Dumbbell lunge Sets: 4 Reps: 12,12,12, Leg press Sets: 4 Reps: 10,8,6,6. Barbell straight leg deadlift Sets: 4 Reps: 12,8,6,6. Lying leg curl Sets: 4 Reps : 8,8,8,8. Calf raises Se ts: 5 Reps: 12,10,10,8, Underhand pull-ups Sets : 5 Reps: Alternating bicep curl Sets: 4 Reps: 12,8,8,8.
EZ bar curl Sets: 4 Reps: 12,8,6,6. Lying triceps extension Sets: 5 Reps: 10,8,8,8. Dumbbell overhead extension Sets : 4 Reps: 8,6,6,6. Seated dumbbell shoulder press Sets: 5 Reps: 12,10,8,8,6.
Lateral raise Sets: 4 Reps: 12,10,10, Cable upright row Sets: 4 Reps: 12,8,8,8. Medicine ball Russian twist Sets: 4 R eps: 10,8,8,8. Leg raise Sets: 4 Reps: 12,10,10, Rest day or a light cardio day. Do 10 minutes each on the rowing machine, bike and elliptical cross trainer. Do this high-repetition programme for weeks two, four, six, eight and ten. Rest for no more than 15 to 20 seconds between sets to keep your heart pumping and sweat dripping. Lat pull-down Set s: 5 Reps: Barbell bent-over rows Sets: 4 Reps: Seated rows Sets: 4 Reps: Dumbell row Sets: 4 Reps: Standing barbell curl Sets: 5 Reps: Smith machine front squat Sets: 4 Reps: Dumbbell straight leg deadlift Sets: 4 Reps: Leg press Sets: 4 Reps:
0コメント