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"Body Building Routines Made Simple But Effective"

By Phil Beckett

What body building routines you use will depend on different factors, including: your age, sex, current level of fitness, health and of course your long-term goals. There aren't body building routines that work for everyone, regardless of what some personal trainers and gyms try to tell you. Everyone is different and therefore will need different body building programs.

In this article we'll take a simple and uncomplicated look at how to come up with body building programs that will fit you. This information will be the same for mens and womens body building routines. Many beginners are recommended to start out doing exercises of 3 sets of 8 to 10 reps per set. As a beginner you should stick with simple body building routines for about 3 months before moving on to something more intense.

Don't forget about good nutrition. This is just as important as any body building program. Supplements at this point aren't really necessary but you can add in creatine and BCAA's. Regardless of the type of exercises and body building program you plan to follow, make sure warm up properly before starting.

A good warm up will include exercises that are aerobic. This includes running on the treadmill, jogging, or skipping for a period of about 10 minutes or so. You should also take about 40% of the weight you will be using on your first exercise for each body part and do a couple sets of 12 reps. Muscles that have been warmed up properly will respond faster and there will be less of a chance that you will pull or tear a muscle.

As mentioned earlier, there are so many different factors that go into constructing body building programs for each person. Some more include how many days you will be able to train, what equipment you have available, etc. For example, if you can get to the gym 6 days a week, then your body building routines will be of one type.

And, if you can only exercise three times a week, then the body building routines will have to be structured completely different. No body building programs should be developed for the long term. You have to keep track of your progress and adjust your program accordingly.

Make sure that you don't over do it in the gym. Injuries are very common in body building because of the determination people have to reach their goals. Over-training is also very common. Make sure you cover all major muscle groups. It's easy to create muscle imbalances that not only look "out of place". In addition, you can also create a situation where one muscle is so much stronger than its opposing muscle that you can seriously injure yourself.

Most body building routines should be structured in such a way that your heaviest and most difficult exercises are performed first when your energy, strength and determination are at their greatest. There are many ways to determine what body building routines are best for your situation. Here is one basic example for a beginner. This is based on a five day a week program:

Monday
· Behind Neck Shoulder Press: 4 sets 6-10 repetitions
· Upright Row: 4 sets 6-10 repetitions
· Incline Dumbbell Press: 4 sets 6-10 repetitions
· Bench Press: 4 sets 6-10 repetitions
· Crunches: 3 sets 6-10 repetitions

Tuesday
· Close Grip Lat Pull down: 4 sets 6-10 repetitions
· Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
· Seated Calf Raise: 4 sets 6-10 repetitions
· Reverse Wrist Curl: 4 sets 6-10 repetitions

Wednesday
· Squats: 5 sets 6-10 repetitions
· Leg Press: 5 sets 6-10 repetitions
· Leg Curl: 4 sets 6-10 repetitions

Thursday
· Close Grip Bench Press: 4 sets 6-10 repetitions
· Tricep Dip: 4 sets 6-10 repetitions
· Dumbbell Shrug: 4 sets 6-10 repetitions
· Standing Calf Raise: 4 sets 6-10 repetitions

Friday
· Pull Ups: 4 sets 6-10 repetitions
· E-Z Bar Curl: 4 sets 6-10 repetitions
· Hammer Curl 4 sets 6-10 repetitions
· Crunches: (with weight) 4 sets 6-10 repetitions

As mentioned earlier, everyone is different and therefore will have to engage in body building routines that may be very different from what works for someone else. This is really an individualized activity. There are so many factors to take into consideration that it's impossible to come up with the "perfect" mens or womens body building routines. You should always consult a personal trainer with extensive experience in body building routines.

About the Author:

Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitness-training-solutions.com