What Are The Best Bodybuilding Routines?


Are you just starting out at the gym and are looking for some great bodybuilding routines to help you build muscle mass in the most efficient way? There are a lot of workout routines that one can do in the gym, but bodybuilding routines are mostly aimed at achieving proportionate muscle mass. Bodybuilding in its essence is a study of aesthetics of a human's physique. The workout routines for bodybuilding might slightly differ from those that are used for preparing athletes such as strongmen or football players. Bodybuilding is a different discipline and requires a slightly different approach.
The Principles behind Bodybuilding Routines
The principles behind bodybuilding training is training for muscle mass first and then cutting down the levels of fat in the body for the muscle to show. This makes the person look "ripped" or "shredded". Generally, when preparing for competition bodybuilders lower their body fat to about 3%. This is not very healthy and if you look at how professional bodybuilders look off season you will notice that they look much more bloated with a noticeably higher body fat level. The reason behind this is that the body is more efficient at doing one thing at a time - gaining a large amount of muscle mass along with some fat or losing the fat while keeping most of the muscle mass.
There are some people that are very lucky in genetics and have a high metabolism rate. These people can bulk while cutting, meaning that they can consume large portions of food and intake a lot of proteins and calories to increase their muscle size quickly while keeping a very low body fat. Generally, metabolism will slow down for everyone after 30, so don't be upset if you are not one of these people. You can still build a great body by following the right program and having enough determination and willpower.
Standard Bodybuilding Routines
The most basic bodybuilding routine that would benefit any beginner is the regular 3 day per week program. This means that you will have to visit the gym 3 days per week constantly, every second day. By going to the gym 3 days per week you will be able to exercise all the major muscle groups. This approach will let you over time achieve a balanced and proportionate body. Eventually you might want to start paying attention to your weak spots, but if you are just starting out your whole body is one big weak spot so do not be afraid of giving it a full go.
It is recommended to do 2 to 3 muscle groups per workout. I would recommend mixing a bigger muscle group with a smaller one. The big muscle groups are pecs, back and legs. The smaller ones are biceps, triceps, traps and abs. It is good to combine chest with triceps, since triceps are used in practically all chest exercises. It is also recommended to combine back exercises with biceps as certain exercises such as pull ups and chin ups train your biceps as well. This means that once you end your back workout you will be able to jump right into dumbbell curls or other bicep exercises, having your muscles already warmed up. Lastly, legs and shoulders can be done on the last training day of the week. I'd also recommend to do trap exercises on the leg day as they are closely related to shoulder muscles. Alternatively, you can do them on back day along with upper back.
Many people wonder when to train abs. The real truth is - "abs are made in the kitchen". For abdominal muscles to show you don't need to train them rigorously. Instead you just need to lower your body fat by a proper diet and possibly - aerobic exercises. If you are doing the basic free weight exercises such as deadlifts and squats, your ab muscles will develop naturally, since you need a strong "core" to be able to lift big weights. Still, I would do them about twice a week for 10-15 minutes at the end of my workouts.
What Exercises to Do in Bodybuilding Routines
If you are just starting out I recommend you to stick to the basic free weight exercises. Free weights do not focus on a single part of the muscle but train it over all. Resistance machines, however, tend to train muscle groups in very strict planes of movement. Therefore free weight exercises are a better choice when working for pure muscle mass. The most basic exercises for chest are dumbbell or barbell bench presses, which can be done on an incline and decline seat as well. Dumbell flys are a good finishing move. For back I would recommend doing deadlifts, pull-ups and one arm dumbbell rows or bent barbell rows. For legs do some squats and forward lunges with dumbbells. You can finish off the legs on a machine, but squats should be your main focus of the workout.
As for other muscles groups - for biceps do dumbbell and barbell curls. For triceps - try some close grip bench press and dumbbell kickbacks. For shoulders I would recommend sticking with dumbbell exercises as barbell raises can put you off the balance and hurt your backbone or shoulder joints. Shoulder dumbbell press along with lateral dumbbell raises is a great choice. Upright barbell row can be a great finishing move to train both your shoulders and traps.
Always do the most intensive exercises such as squats, deadlifts and bench press before the others, since you need as much strength as you can get for the afore mentioned exercises. Leave the machines and lesser exercises to the end of the workout.
The Best Place to Get Bodybuilding Routines...
...is from your local gym trainer. If you are a newbie at the gym find the trainer who knows his trade and pay him to set you up with a bodybuilding routine depending on your lifestyle. If the trainer is knowledgeable, he will be able to design a perfectly tailored program just for you and for your goals, bearing in mind how often you can visit the gym, your health situation, your age and your willingness to train as well as any earlier training experience.

No comments:

Post a Comment