What muscle building routine or regime you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as “one routine fits all.” Without getting too technical for purposes of our overview here, let‛s take a very simple, straightforward approach.
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a muscle building routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging , or skipping for a period of about 10-15 minutes. The overall warm up time should last about 15 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.
For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets – and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.
A good beginner muscle building routine might be to start off using a bar that is light enough to handle comfortably. Don‛t begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.
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July 22, 2008 at 10:42 pm |
Good post for beginners.
Remember that if you are just starting to lift weight then the first weeks you won’t see any big changes in muscle size. You will get much stronger however.
This is because during the first few weeks on a lifting program the adaptations occur mainly in your nervous system, allowing you to get stronger without getting bigger.
Don’t get frustrated though. You will get bigger after you are consistent with training for a few weeks.
Train Hard,
Tony Schwartz
Athletic Muscle Building
August 17, 2008 at 1:08 pm |
This is very inspiring post and place you have here. I know that all those who are serious about muscle mass building and even about the general fitness only , in deed need all as much genuine and usefull real life informations and guidelines in order to advance fast. Sasha James