18
May
Gone are the days when people had all the misconceptions about the effects of gym, many of the metropolitan city inhabitants have found gym as a good way to burn their unwanted calories.
Workouts in the gym are being strictly done to build up muscles as muscles always make a guy look bigger then he normally is.
But in a hurry to build up muscles, people nowadays end up having supplements or steroids.
Though steroids and supplements allows for fast growth of muscles, it is not recommended in the long run as it can have detriment health effects.
Below is a scheduled workout plan that lays out the muscle building exercises that can be followed for effective results.
The base of any workout is the point where you start from if you have a strong foundation, you will go the distance. The first aim of any newbie to body building is build your initial muscle mass.
It takes a lot of effort to the new comer to actually build up the mass. High protein and calorie rich food will do the job for you.
After you have build up some mass, the next stage is strength training which builds muscles that last.
Following a 5 day week would also be better as your muscles obtain the required rest before some iron is pumped into them again.
Here is a small schedule that might help you
Monday:
Squats
Dead lifts
Standing and calf raise
Leg raises
Inclined sit ups
Tuesday :
Inclined barbell bench press
Seated dumbbell shoulder press
Bicep cable curls
Tricep’s push downs
Bent over and dumbbell lateral raises:
Thursday :
Leg press
Leg curls
Wide grip pull downs
Hyper extensions
Pull down abb crunches
Friday:
Incline dumbbell bench press
Dumbbell side lateral raises
Bicep dumbbell curls
Tricep push downs
Barbell upright rows
Sunday:
Incline dumbbell bench press
Bent over dumbbell lateral raises:
Hyper extensions
Keep records of the exercises, weights, sets, and reps that you do. You should try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
By: Ricky Lim
About the Author:
Workouts in the gym are being strictly done to build up muscles as muscles always make a guy look bigger then he normally is.
But in a hurry to build up muscles, people nowadays end up having supplements or steroids.
Though steroids and supplements allows for fast growth of muscles, it is not recommended in the long run as it can have detriment health effects.
Below is a scheduled workout plan that lays out the muscle building exercises that can be followed for effective results.
The base of any workout is the point where you start from if you have a strong foundation, you will go the distance. The first aim of any newbie to body building is build your initial muscle mass.
It takes a lot of effort to the new comer to actually build up the mass. High protein and calorie rich food will do the job for you.
After you have build up some mass, the next stage is strength training which builds muscles that last.
Following a 5 day week would also be better as your muscles obtain the required rest before some iron is pumped into them again.
Here is a small schedule that might help you
Monday:
Squats
Dead lifts
Standing and calf raise
Leg raises
Inclined sit ups
Tuesday :
Inclined barbell bench press
Seated dumbbell shoulder press
Bicep cable curls
Tricep’s push downs
Bent over and dumbbell lateral raises:
Thursday :
Leg press
Leg curls
Wide grip pull downs
Hyper extensions
Pull down abb crunches
Friday:
Incline dumbbell bench press
Dumbbell side lateral raises
Bicep dumbbell curls
Tricep push downs
Barbell upright rows
Sunday:
Incline dumbbell bench press
Bent over dumbbell lateral raises:
Hyper extensions
Keep records of the exercises, weights, sets, and reps that you do. You should try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
By: Ricky Lim
About the Author:
If you want to learn how to build muscles the right way without the need to rely on steroids and supplements, i recommend Vince Delmonte No Nonsense muscle building program. Check out my No Nonsense muscle building review.
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