Monday, February 8th, 2010
If you are new 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…but 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!
Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html
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Monday, February 8th, 2010
We all want to be buff. Who wouldn’t want to be ripped? Desire to be toned? As an Orange County Personal Trainer, I know you want to look better, feel healthier and more confident, and live longer you have to stay in shape. Theres no doubt about it. Sedentary life increases the risk of cholesterol, which leads to high blood pressure, which increases the risk of heart disease among many other things. Stop this tumbling snowball as soon as possible. It isn’t as hard to get in shape as one might think. With these six exercises you’ll be well on your way to a better, healthier you!
Now the first thing to understand is that form is everything. When you do an exercise in a wrong way, you can injure yourself and hinder results. So be sure to follow these exercises exactly. Whether you are looking to get huge, or just to become a bit more toned, these exercises can be tuned to your fitness level. For that bodybuilder look, use heavier weights with fewer repetitions. For the toned look, use light weights with more repetitions.
The Bench Press: This of the staple of working your chest. Grab some dumbbells and lay down on a bench. With dumbbells in hand, start with your arms slightly lower than parallel to the ground. Slowly start pushing the dumbbells toward the ceiling, maintaining complete control throughout the motion. Push them up until they meet. At this point you should be making a triangle at the top of your push, the apex being consistent with the center of your body. To get you back to where you started, follow the same path, but backwards.
The inclined Bench Press: This exercise resembles the normal bench press. Lay on an inclined bench which is inclined towards the ceiling. You must use a hammer grip, which means your palms face each other was you grip the dumbbells. Grab your dumbbells and again push them up towards the ceiling in a slow and controlled fashion. Be sure not to push the weights perpendicularly to your body as that can cause injury. Flys on a Declined Bench: Lay on a declined bench. This time you start with the dumbbells at the top of the rotation. Have the dumbbells directly above you with your arms straight. Again, you will be using the hammer grip. Take the dumbbells and begin to lower them in a semicircular fashion towards the ground.
Try to keep your arms straight with a slight bend in your elbow. This is to ensure that no elbow injury will occur. Lower the dumbbells as described to the floor until they are parallel to the floor. Then bring them back up. Be sure to keep your entire body stable, except for your arms.
Seated Tricep Press: This exercise focuses on your triceps, the muscles that extend your arm. Sit on a bench with your back straight and your feet firmly on the ground. Grab one end of the dumbbell with both hands and bring it behind your head.
As you keep your elbows stationary, slowly lower the weight until you feel your triceps stretching. Then begin to raise the dumbbell higher than you started. Try to raise the weight until the bottom end of the dumbbell reaches the level of the top of your head. Be sure to keep the weight behind your head at all times.
Tricep Extension: Lay flat on a bench with dumbbells in both hands. Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the weight towards your head by only bending your elbows. Bring it back up to full extension and repeat.
Tricep Kickback: This exercise is done only with one arm at a time. To train the right hand, stand to the left of a bench and place your right knee on the bench. Leave your left leg straight and place it firmly on the ground. Make sure your back is straight. Grab the dumbbell with your right hand and bring it half way between your body and the bench, keeping your elbow bent.
Your upper arm should be parallel to your body and your forearm perpendicular to your body. Straighten your arm at the elbow, making your forearm parallel to your body. Then proceed to slowly return to the starting position.
These exercises are for your chest and triceps. Be sure to look at our many other sections to help you work out the rest of your body and stay healthy.
Steve Hochman
http://www.articlesbase.com/health-articles/6-exercises-for-a-great-back-and-biceps-from-an-orange-county-personal-trainer-744950.html
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