Successful Body Building Routine

There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully.

The first thing is to remember that in order to build muscle, your body needs to feed your muscles. In order to gain muscle weight one must (only if he/she is working out) eat 1 gram of protein to 1 kilogram of body weight each day in order to have efficient muscle growth. Diet is essentially the most important part of body building. When trying to gain weight in muscle mass one should eat every 2-3 hours, or 6 small meals a day. Each meal should contain a serving of protein. Most meat the size of the palm of your hand has around 15 - 25 grams of protein in it. Along with the protein, lots of carbs and a good multi vitamin should be taken.

Second thing is to get a simple routine and stick to it. It is best to split your workout into 2 days.

Day one - For your chest and triceps do 3 sets of dumbell Press, 3 sets of incline dumbell press (or bench press) and 3 sets of dips. For your back and biceps do 3 sets of chin ups, 3 sets of one arm row, 2 sets of reverse flys, and 2 sets of bicep curls. This should only take an hour or 2.

Day two - For your legs, lower back and abs do 4 sets of squats, 4 sets of lunges, 2 sets of hamstring curls, 2 sets of calf raises, 4 sets of sit-ups, and 2 sets of lower back raises(done on a exercises ball). This should only take an hour or 2.

Rotate this 5 - 6 days a week.

For the first 2 weeks of your work out each set should consist of 15 reps. If you cant do 3 sets of 15 reps with the weight you've chosen, then use a lighter weight. If you can't do 15 reps of chin ups, don't worry, do as many as you can!

The 3rd, 4th, 5th, and 6th week you should use a heavier weight and drop your reps down to 8 per set. Ill explain why below.

The 6th, 7th, 8th, 9th, 10th, and 11th week lower your weight and raise your reps up to 12.

Finally after 11 weeks drop your weights again and do 15 - 20 reps for one final week.

The ways reps work are as followed

1-3 - Power
3-6 - Power
6-8 - Strength
8-10 - Strength
10-12 - Hypertrophy (muscle growth)
12-15 - Hypertrophy- Endurance
15-20 - Endurance

Include at least 5 hours a week of cardio exercise.

This simple work out routine should allow you to put on around 5 lbs of muscle mass if not more. Repeat and add to it if you feel like it, but it's a very effective and simple routine that actually works if you stick to it faithfully.

Body Building Facts

If you have any questions you can email me @ tdfalls@gmail.com I get tons of emails daily so make the subject line informative so it grabs my attention. Ill be glad to answer any questions, or point you to otherbody building resources.

Tyler D Falls - Inforesearcher.com

---

What Is Strength Training?

Traditional strength training consists of performing one to three (or... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3

Welcome to article number 2 in our series "Bodybuilding Sins... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Exercise The Right Way - The Flat Dumbbell Fly

Other articles in this series looked at a number of... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

5 Diet Fitness Tips You Can Use Today

Are you ready to live a more powerful life by... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L

The stiff-legged deadlift is one of the best exercises you... Read More

Do Electric Ab Stimulators Really Work?

Electronic muscle stimulators are the latest craze, the hottest fad...... Read More

A Very Simple Program Anybody Can Follow To Gain MASS

Until I started following a routine to eat, my gains... Read More

Is Your Muscle Building Potential Limited By Your Genes?

It is clear that certain traits are handed down to... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

8 Tips To Building Your Dream Body

Just like routines, this document is not intended to be... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Bodybuilding: Effective Ways To Handling Criticism

It's important to set the way we'll respond to different... Read More

How To Get The Greatest Possible Muscle Gains... And... Still Have Time Left Over To Just Goof-Off!

The number one thing you need to get from this... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly!

This is a trick to be done on a leg... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More