to bodybuilding, everything can be very
overwhelming. The problem is if you ask a 100 people how to get
started, you will get 100 different answers. I will try to
answer some of the basic questions everyone asks:
Should I Join A Gym Or Workout At Home?
If you have access to a gym, this is definitely the best
choice. There are too many distractions in a home. If you are a
very discipline person, then working out at home may be an
option. For the average person, home workouts do not last.
Once you decide where you are going to workout, you have to
decide on a time of day that works best for your schedule. Try
to pick a time that you know will have the least distractions.
If you have a family and kids, try to get to the gym before
work. Or see if you can get in a workout at lunch. Whatever you
chose, just be consistent with your workouts.
An added benefit to joining a gym is you can work with a
personal trainer and have a personalize workout routine setup
for your body type. If you decide to workout at home, there are
plenty of books and magazines that can help you setup a workout
routine.
What kind of workout routine should I follow?
If you are just starting out, I would start out with a routine
that hits each body part once a week:
Day 1: Chest/Back/Biceps
Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3
sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.
Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps
followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.
Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15
reps.
Day 2: Cardio
Half hour on the treadmill or elliptical trainer.
Day 3: Shoulders/Triceps/Abs:
Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets
of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.
Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.
Abs:
Crunches – Three sets of 20 to 30 reps.
Day 4: Cardio
Half hour on the treadmill or elliptical trainer.
Day 5: Quadriceps/ Hamstrings/Calves
Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12
reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12
reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.
Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by
3 sets of 12 reps.
Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps
followed by 4 sets of 15-20 reps.
Day 6: Optional Cardio
Half hour on the treadmill, elliptical trainer or fast walk.
Try to keep a journal of your workouts (including weights and
times). This will help you keep track of your progress.
Following the workout for a few months increasing the weights
whenever you can. Try to keep strict form to avoid injury.
Should I use nutritional supplements?
Definitely! When you workout, you are breaking your muscle
down. Your body requires nutrients to build the muscle back up.
Building muscle is 10% working out and 90% nutrients/rest. You
build your muscle when you are resting.
If I have to pick the top bodybuilding supplements, it would be
in this order:
a)Multi Vitamin – Make sure your body has all the necessary
nutrients, antioxidants and minerals to build muscle.
b)Whey Protein – Try to make sure you eat at least 1 to 1.5
grams of protein per pound of bodyweight if you are following a
workout routine.
c)Creatine – Try for 5 grams of creatine a day. If you have a
sensitive stomach, try Kre-Alkalyn.
d)Water – Water is not a supplement=D6but it is very important.
Drinking lots of water keeps the muscles full and helps flush
your body of toxins.
With the supplements listed above, also make sure you stick to
healthy foods like oatmeal, egg whites, tuna, chicken, brown
rice, vegetables, etc. If you need to cheat, do so in
moderation. Try to stay away from processed foods, sugar and
alcohol.
Eating small meals 5-6 times a day is more beneficial then 3
meals a day. It keeps your muscles fueled throughout the day.
By following the advice above, you will be well on your way to
develop the body you dreamed about. The key to bodybuilding is
consistency. If you stay consistent, you will succeed!
About The Author: Warren Kuhl is the owner of
http:www.suppsearch.com. http://SuppSearch.com is a supplement
review and price comparison website.
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