Fitness Workouts to Build Muscle
In building the muscles, not many people know that the main requirement for such a goal is to develop all the target muscles without the help of supplements in the form of drugs or steroids. This way, any harmful and toxic substances can be prevented from entering the body and ruining one’s chances of having physically healthy and well-built muscles. Some people may think this can’t be done, but the truth is that many successful bodybuilders have triumphed in bodybuilding competitions without getting any boost from drugs or steroids. The secret is simply performing fitness workouts.
Many fitness gurus out there try to convince the general populace that they can get the body they want – including the muscles they desire to show off – by following an effective workout regimen. These gurus are right. Instead of believing in the marketing campaigns of countless products and services claiming to be the best bodybuilding solutions out there, you should try out to stick to a regular exercise schedule and do tried and tested exercise techniques for building your muscles. Fitness workouts, unlike pills or supplements, do not contain ingredients that may cause adverse effects. What’s more, you can do them without the use of too many pieces of expensive equipment. One of the most basic exercises for working out when trying to build the muscles is the chest builder. This exercise requires lying on a flat bench, just like what you do when you perform bench presses. With a small bar that has curved hand areas, put your hands toward the very center and keep your index fingers five inches apart to achieve best results. Place the bar between the center of your chest, at the nipple region, and move it an inch above your face, behind your head, and finally as close to the floor as possible. Pull back to the starting position, careful at all times to keep the bar just an inch above your face or chest. If it’s your first time to do this exercise, use only 10 pounds on each side and work from there. Of course, you don’t just want to have a big chest; you want big forearms, too. This will make you look physically even and well-toned. Fitness workouts for getting big forearms should only be performed twice a week. Any more will bring out funny results, like overly worked out forearms dangling beside a medium-sized chest. You can use a light dumbbell while sitting on a bench. Grab the end – not the middle, as most forearm exercises require – of the dumbbell as you perform slow wrist curls; squeeze at contraction to ensure maximum growth for the muscles. First finish three sets of eight before doing eight sets of reverse wrist curls with a lighter dumbbell. This simple workout can significantly enhance the current size of your forearms, as well as improve your forearms’ muscular definition, allowing bumps to pop out in a really nice way. Other fitness workouts that you should concentrate on are strength and size routines, aerobics, and whole body exercises. Remember to compliment your training with the proper diet.Question... Any good fitness experts out there to help my workout schedule? Any good fitness experts out there to help my schedule?
Please keep in mind i don't know the specific names / machines in the gym so I'll describe it best to my ability. If you know the name please correct me. Also, if you'd like to add a specific exercise to one of the muscle groups, please do so as new exercises always helps. Monday 2:30pm - Biceps
-Bicep Curls
-Chin Ups (10 sets of 3 or 3 x 10 with assisted---Which do you recommend)
-Lat Pull down (There's a metal bar hanging over your head where you pull it down while you sit)
-Concentrated Bicep Curls
-Bicep rows (Where you sit down, and pull weight/machine towards your body) Tuesday
Chest + tricep
-Chest Push (Sitting down, pushing machine with arms)
-Using freeweights I imitate benchpressing motion.
-Pushups
-The machine where you sit down, and push inward like this (starts like \/ then ends /\)
-Pull Ups
-One arm dumbbell rows Wednesday
Lower back and Back
-Barbell bent rows
-Barbell deadlifts
-The same machine for the tricep workout except backwards V Thursday
Legs & shoulders
-Burnouts
-Shoulder press
(I don't know too many leg / shoulder workouts aside from lunges / squats) Friday
Full Upper Body Saturday
Rest Sunday
Rest Where should I throw in cardio? I want to do 3/7 days at least for a 30-45 minute jog-run for 1-2 miles, and increasing as I get more in shape
For ab exercises, I'm thinking of just doing crunches-- 10 sets of 20, and leglifts. I'm currently a senior in high school, 6'0" and weigh around 167lbs at the age of 17. What would you recommend for the 6 meals a day, since I can't really eat during school hours when lunch is @ 12:00.
Answers...
Answer by Christine
Throw cardio in there on arms/shoulder days, but do not do any cardio on legs days.
* Leg press
* Leg extensions
* Leg reflectors
* Squats (on their own, or with a barbell)
* Hip abductor and hip adductor Also, where is your ab workout? You should put an ab workout in there as well. Adding an ab workout on your bicep day would be good. Here are some links to ab exercises:
http://exercise.about.com/od/abs/ss/abexercises_4.htm Her are exercises for hip/butt/thighs:
http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/ http://exercise.about.com/cs/butthipsthighs/l/bllegsbuttthigh.htm
You have a great workout program put together! Keep up the great work! Go ahead... give us an answer about this Fitness Workout Schedule post in the comments section... Read More About Fitness Workout Schedule
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