Simple Q’s and A’s of Body Building for Beginners:
In muscle building there are several factors that we have to consider. One is genetics. Some people are blessed with good genetics, meaning their muscles tend to follow and bulk up quickly with the routines done. Next is diet. Dieting plays also a major role in your total physical appearance. Your muscles may be bulky but you’ve still got a lot of fat around. So with proper diet these excess fats and weight could be worn off. Another is exercise. Exercise differs according to light weights, high reps, high sets, frequent sessions and long duration. Combing this three could make you muscle building a success.
What is the best time to workout?
This depends on your availability or the gym. But some say that it is more advisable to workout in the early evening as our body is suppler in the afternoon and evening rather than in the morning. But if you are a morning person and choose to workout during this time of the day, its best that you warm up well before taking on your muscle building routines.
What are the advantages of body building?
Body building basically is not only a sport but also an art and beauty as well. It promotes good health and discipline in terms of health. Creates self-confidence because of your improved physical look.
Do I need high-tech equipment for me to succeed with body building?
No, you need not have expensive and state of the art equipment to help you succeed with body building. Be very resourceful and creative. But of course specific types of equipment could help a lot.
Do I need to go on a strict diet?
It a yes and a no. Yes because during body building you need only the right amount of essential nutrients – Carbohydrates, Fats, Protein, Vitamins and Minerals, Fiber, etc. Cooking plays an important role too. Like when cooking vegetables, don’t soak them in water before cooking because the useful element are washed out by the water. As well as cutting and chopping them into small pieces and do not overcook them. It’s a no because you still can get to enjoy meat, poultry, fish, anything natural as long as you consume it in moderation.
Do I need to use supplement while body building?
Well, it’s really up to you. It depends maybe with the type of supplement you are going to use. If you really opt to use supplements try the safe and natural ones instead. Like whey protein and milk. Try ask from experts or a doctor to know the possible side effects that your supplement of choice would have. But steroids … a no,-no. Various studies have shown steroid are a source of many side effects. And steroids usage is still illegal.
What if I experience fatigue during body building?
Fatigue is the state of the body where it can no longer carry on activities including exercise. To prevent fatigue, do not overdo your routines. This would not result to a faster building up of muscles but only fatigue. If you feel you’re suffering from fatigue … slow down a bit and wait till you feel that your body has returned to normal condition before going back to your regular routine.
Need more ideas? Here are some successful Body Building Techniques
The most successful body building techniques incorporate proven weight routines. A weight routine is a set of exercises, done in repetition, that develops specific parts of the body. For example, to build chest muscles, a body builder may use a weight routine that incorporates flat bench press (3 repetitions), bench dumbbell (2 repetitions) and inclined bench press (3 repetitions). The other important function a weight routine serves is to split a training program so different muscle groups are used.
Dumbbells are a common piece of equipment used to build bigger biceps. The most popular technique to get the desired result is to hold the dumbbell closer to the inside of the plates. Routines for building biceps include dumbbell curls either inclined or standing, or both.
Building Chest Muscle
Good chest muscle building exercises are routines that incorporate bench presses and flyes. An even more effective way to build chest muscle is to split the chest into 3 zones – upper, middle and lower. By working each separately, using exercises that specifically target that area, you can build up some impressive chest muscle fairly quickly.
For instance, do your upper chest exercises on a 30-45% incline bench. Incline barbell and incline dumbbell flyes are excellent for working upper chest muscles. On the other hand, the lower chest muscles are best exercised using a 30-45% decline bench. You would use decline barbell and decline dumbbell flyes to build these muscles. A flat bench works best for the middle chest muscles. So you’d do flat barbell and flat dumbbell flyes on a flat bench.
Moving Onto Shoulder Training
The shoulders are made up of 3 main muscles – the lateral, anterior and posterior deltoids. Effective shoulder training to get big shoulders requires working all 3. The anterior deltoid usually gets some work in chest workouts. To build up the lateral and posterior deltoids requires additional exercises targeting these two muscles. Generally the best way to do this is with heavy barbell and dumbbell pressing in short reps as opposed to a lot of rep work with lighter weights. You should also focus on shoulder exercises that work effectively with progressive overload, a technique used to progressively add more weight to what is being lifted.
Matching Up The Back With Back Exercises
The back is one area many body builders overlook. But if you want your back to match up with those impressive chest, shoulder and bicep muscles, you will need to include back exercises in your bodybuilding routine.
Good workouts for the Lower Trapezius or lower back muscles include stiff-legged good mornings and hyper-extensions. For the middle back muscles or Rhomboids, you can do a seated cable row and bent-over barbell rows. Your Latissimus Dorsi will benefit from wide-grip lat pull-downs and pull-ups. And last but not least, try upright rows and barbell shrugs for your Trapezius.
But before starting any body-building workout, be sure to warm up properly. This will reduce the risk of damaging muscles and tendons. Stretch the muscles you’re going to be working. Also avoid lifting more weight than your body can capably handle to avoid serious injury.