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Bodybuilding
Program Basics
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Training
for Competition
Successful
Body Building Routine
by Tyler D Falls
There are some major key parts to a successful body
building routine. I will go over a routine that was
created by a personal trainer for me, and it worked
wonderfully.
The first thing is to remember that in order to build
muscle, your body needs to feed your muscles. In order
to gain muscle weight one must (only if he/she is working
out) eat 1 gram of protein to 1 kilogram of body weight
each day in order to have efficient muscle growth. Diet
is essentially the most important part of body building.
When trying to gain weight in muscle mass one should
eat every 2-3 hours, or 6 small meals a day. Each meal
should contain a serving of protein. Most meat the size
of the palm of your hand has around 15 - 25 grams of
protein in it. Along with the protein, lots of carbs
and a good multi vitamin should be taken.
Second thing is to get a simple routine and stick to
it. It is best to split your workout into 2 days.
Day one - For your chest and triceps do 3 sets of dumbell
Press, 3 sets of incline dumbell press (or bench press)
and 3 sets of dips. For your back and biceps do 3 sets
of chin ups, 3 sets of one arm row, 2 sets of reverse
flys, and 2 sets of bicep curls. This should only take
an hour or 2.
Day two - For your legs, lower back and abs do 4 sets
of squats, 4 sets of lunges, 2 sets of hamstring curls,
2 sets of calf raises, 4 sets of sit-ups, and 2 sets
of lower back raises(done on a exercises ball). This
should only take an hour or 2.
Rotate this 5 - 6 days a week.
For the first 2 weeks of your work out each set should
consist of 15 reps. If you cant do 3 sets of 15 reps
with the weight you've chosen, then use a lighter weight.
If you can’t do 15 reps of chin ups, don't worry,
do as many as you can!
The 3rd, 4th, 5th, and 6th week you should use a heavier
weight and drop your reps down to 8 per set. Ill explain
why below.
The 6th, 7th, 8th, 9th, 10th, and 11th week lower your
weight and raise your reps up to 12.
Finally after 11 weeks drop your weights again and
do 15 - 20 reps for one final week.
The ways reps work are as followed
1-3 - Power
3-6 - Power
6-8 - Strength
8-10 - Strength
10-12 - Hypertrophy (muscle growth)
12-15 - Hypertrophy- Endurance
15-20 - Endurance
Include at least 5 hours a week of cardio exercise.
This simple work out routine should allow you to put
on around 5 lbs of muscle mass if not more. Repeat and
add to it if you feel like it, but it’s a very
effective and simple routine that actually works if
you stick to it faithfully.
Body Building Facts
About the Author
If you have any questions you can email me @ tdfalls@gmail.com
I get tons of emails daily so make the subject line
informative so it grabs my attention. Ill be glad to
answer any questions, or point you to otherbody building
resources.
Tyler D Falls - Inforesearcher.com
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