How To Become A Better Bodybuilder! (Part 1)
"To keep the body in good health is a duty... otherwise
we shall not be able to keep our mind strong and clear." ~ Buddha.
Exercising often brings a big change in our outlook towards life. With a good body the personality of a person changes. Today, we can see people, irrespective of age or sex in the league of sporting the best body. If you want to join the league of bodybuilding, then there are certain basic rules that you must follow.
Commandments
Determination is the key. If you really want to become a bodybuilder you have to be determined and religiously exercise every day.
Be loyal to yourself and dedicate at least an hour to exercising. The human body takes time to shape, so you have to be patient and calm till you see the result.
Along with exercising you will have to give up all the temptations that might lead to the gaining of weight.
But wait! Before you start with the rigorous training, you should first consult your doctor and ask him/her whether you are physically fit to undergo the training to become a professional bodybuilder or not. Depending on your health history and current health status, your doctor will give you the best advice. People who have certain diseases or suffer from bone problems might not be advised to go in for rigorous training.
Exercising often brings a big change in our outlook towards life. With a good body the personality of a person changes. Today, we can see people, irrespective of age or sex in the league of sporting the best body. If you want to join the league of bodybuilding, then there are certain basic rules that you must follow.
Commandments
Determination is the key. If you really want to become a bodybuilder you have to be determined and religiously exercise every day.
Be loyal to yourself and dedicate at least an hour to exercising. The human body takes time to shape, so you have to be patient and calm till you see the result.
Along with exercising you will have to give up all the temptations that might lead to the gaining of weight.
But wait! Before you start with the rigorous training, you should first consult your doctor and ask him/her whether you are physically fit to undergo the training to become a professional bodybuilder or not. Depending on your health history and current health status, your doctor will give you the best advice. People who have certain diseases or suffer from bone problems might not be advised to go in for rigorous training.
Gearing Up for Your Goal!
Exercising under the guidance of an experienced fitness expert is extremely essential for those who wish to become bodybuilders. A good trainer knows your body well, he knows the time it will take to get in shape and is well aware of your capacity. Just follow what your instructor says sincerely and you will get the desired result.
Workout Days
When you start off with the training, you should know the number of days you can work out each week. For starters, it is ideal to work out 3 days in a week and later on it can be extended to 6 days a week. Initially, it is advisable to go slow as your body takes time to accept any kind of exercise, and too much exertion may lead to fatigue of muscles.
Training Hours
It is very important to decide as to which time of the day you are going to train and for how many hours it should last. For bodybuilding exercises one and a half hours should be the limit, but initially you should start off with an hour a day. It is advisable to exercise in the morning, as it keeps you active throughout the day, but if it's not suitable to your daily schedule, then you can go for an evening session.
Exercises
» Before starting any kind of exercise you should always begin with warm-up exercises. The warm-up session consists of exercises like skipping, jogging, pushups, etc. To become a bodybuilder, you have to concentrate on building your strength first. Doing the aerobic exercises for around half an hour, thrice a week, will increase your endurance and strength. You can then, choose the type of exercise that is concentrated on a particular muscle or body part.
» The exercises that are specifically for the upper body are: dumbbell bench press, chin ups, military press, butterfly, triceps pushdown, etc.
» Exercises for the lower body are: leg press, leg extensions, seated leg curls, lying leg curls, crunches, etc.
» Each type of exercise should be assigned to a particular day. The upper body exercises without abs can be executed on Mondays, Wednesdays and Fridays while the lower body exercises with abs can be executed on the remaining days barring Sundays. With this, you can train each muscle twice a week.
As a beginner you will be starting with:
Squats
Bench Presses
Bent-over Rows
Overhead Barbell Presses
Stiff-legged Dead Lifts
Barbell Curls
Calf Raises
Exercises Muscles Targeted Sets Reps
Leg press Buttocks, calves, hamstrings and thighs 2 12
Chest press Chest and triceps 2 12
Seated row machine Biceps, rear shoulders and upper backs 2 12
Shoulder press machine Front shoulders and back shoulders triceps 2 12
Lat pulldown, cable, wide grip Lats, mid-back, biceps and upper shoulders 2 12
Leg curls Hamstrings 2 12
Leg extension Thighs 2 12
Chest flyes, Pec deck machine Chest 2 12
Triceps pushdown, Straight bars Triceps and forearms 2 12
Bicep curl machine Biceps 2 12
Ab crunch machine Abdominals and obliques 2 15
Weight Training
After mastering the basic exercises you can then move to the complex ones like weight training. Weight training is the most important part of the exercise routine, as the underlying principle of weight training is to develop strength and size of the muscles.
Initially, you should go pretty light just to get the right movement. When you become comfortable with the movement you can gradually increase the weight by adding few plates and do 8 to 12 reps, and then after a certain period, you can increase the weight. The increasing of weight will continue till the time it becomes difficult for you to complete the required reps. You should be able to do four weight training sessions for around forty minutes in a week to get the desired results in the fixed time frame.
Setting a Benchmark
You should set a benchmark for yourself which should be achieved by a particular time. The goal set should be something that is possible to achieve, and should give you a feeling of encouragement when it is achieved. Getting posters of bodybuilders or talking to people who have gone through the session can give you some encouragement. Apart from that, reading about the lifestyle of the famous bodybuilders like well-known actor and Mr. Universe, Arnold Schwarzenegger, who has the best body in world, will definitely motivate you.
Category: Bench, Bodybuilder, Diet, exercise, mass, Muscle, Press, program, strength, workout
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