Body building goes beyond just lifting weights. A good weight lifting exercise has several aspects. When body building you must remember proper nutrition, daily cardio exercises, drink plenty of water, especially when weight lifting, include lots of protein in your diet, and remember to rest at certain intervals between sunsets.
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First of all, a good routine includes a cardio warm-up and light stretching before every weight lifting. The only good way to get started with weight lifting is to start with a warm-up version of your core workout. After you’ve done 5 minutes of running, using the treadmill, or other light cardio exercise, do five sets of increasing weight and decreasing core reps that you intended that day to warm up that muscle group.
You should start your warm up sets by lifting 50% of the max weight for 10 repetitions. Increase the weight in the second set to 60% for six reps. Continue to increase the weight by 10% as you decrease the repetitions. Your fifth set should be slightly less than the weight you lift in the actual workout and should only be for one rep. That’s warm up and don’t fatigue your muscles. In the fermentation process, it is very easy.
Don’t do everything in one day, be aware of your workout.
Good weight lifting routines divide your workout by body part. To do this you have to work large muscle groups together, for example; the legs and abs of the moon; chest, shoulder and triceps on Wednesday; Friday’s back, biceps and arms. You should allow each muscle group once a week and allow time for muscle repair and muscle growth.
Muscle growth doesn’t happen during your workout. Muscles repair themselves and increase mass during the rest periods between workouts. When you give your muscles more time between your workouts, your muscles have more time to renew themselves and increase muscle mass.
Get the most out of your daily tasks by working to exhaustion.
You through the program build muscles. Proceed from each workout with five more pounds than you used in the last week’s workout. For your weight routine to get rid of your body best, you need to work to exhaustion in every set. . Exhaustion is when your muscles can’t function safely, which they can lift properly. You should spend about an hour a day and only 3 to 5 days a week lifting. Always use good form. Use slow, steady movements to protect your muscles from injury by elevating them.
Reps
If you use the right amount of weight, you should only be able to do 5-7 reps per set when working the large muscle groups, 10-12 for the small muscle groups. You should hit fatigue somewhere in that range of reps unless you start with the right amount of weight.
Set
A good weightlifting routine is 5-8 sets for large muscle groups and 2-4 sets for small muscle groups. You don’t have to spend hours on end working; good weight lifting one hour a day. Keep track of what you were able to do this week as this is what you will put into next week’s routine.
Rest Times Between Sets.
After you complete each one, you need the rest of the time. Some people try to limit the rest between each set at a set time, this does not work well. You need to rest as long as you need to, so that the next muscles can perform safely. Some people might feel rested and ready after 90 seconds, while others need a full five minutes, or maybe even six. The key is to let your body tell you when it’s time for the next transition. This will keep you from getting injured due to fatigue.
Water
Drinking water is very important. You need to wash the dirt out of your system, like a workout. If you are slightly dehydrated, you will have a sharp drop in muscle strength. Drink enough water before, between, and after your routine to keep your nerves hydrated. This is important if you want to get the most out of your weightlifting efforts
Nutrition.
While diet plays an important role in overall health, it is important that your muscles burn enough calories during your exercise. To keep your muscles high throughout your workout you need to have a high glycemic index of carbohydrates like before your workout. Fruit, for example, is a good high-glycemic carbohydrate that will get you ahead of your routine. Including a small amount of protein will help you regulate blood sugar. This will keep you from dropping your blood levels during your workout.
Post Workout Nutrition.
For three hours after your workout, your muscles need good nutrition from protein and carbohydrates. High glycemic carbohydrates will enter your system faster and are better choices this time. A large part of the day should be caloric intake time. For your body to build muscle will need more calories than usual.
Proteins.
After your workout, your muscles need protein to repair them. You need to get the protein into your system as quickly as possible. Many bodybuilders like shakes or sometimes shake powders and a liquid (like orange juice or water) with them stop drinking after the workout. Whey protein in milk with oatmeal or eggs is another good choice after your workout. A tuna sandwich with a glass of orange juice, or some good quality lean protein and high glycemic carbohydrates will work. You want to abstain from fats for three hours after the workout, fats will slow down the body’s absorption of protein and it needs the same.
Sample routines
All forces are built to failure, meaning perfect until your muscles fail using proper form. Keep track of what you do throughout the week. You need to lift more than five pounds weekly. Muscle gain is a program; if you can’t gradually increase your weight weekly, then you need to increase the number of reps you perform.
Ferment
• Start with a 5 minute run on the treadmill to get your blood pumping
• set 1 main exercise to 50% weight x 10 reps
• Set 2 main exercises at 60% weight x 6 reps
• Set 3 main exercises at 70% weight x 4 reps
• set 4 main exercise at 80% weight x 2 reps
• set 5% weight of the main exercise to 90 x 1 rep
Monday (legs and abs)
• fermentation (see above)
• Squats: 5-7 reps, 5-8 sets
• Leg Curls: 5-7 reps, 5-8 sets
• Calf Raises: 10-12 reps, 2-4 sets
• Abdominal crunches: 10-12 reps, 2-4 sets
Wednesday (chest, shoulder and triceps)
• fermentation (see above)
• Flat Barbell Bench Press: 5-7 reps, 5-8 sets
• Incline Dumbbell Press: 5-7 reps, 5-8 sets
• Lateral Raises: 5-7 reps, 2-4 sets
• Barbell Shoulder Press; 5-7 reps, 2-4
• Bench Dips: 5-7 reps, 2-4 sets
• Tricep pull downs: 5-7 reps, 2-4 sets
Friday (back, biceps and arms)
• fermentation (see above)
• Dead lifts: 5-7 reps, 2-4 sets
• Barbell Standing Curls: 5-7 reps, 2-4 sets
• Seated Dumbbell Curls: 5-7 reps, 2-4 sets
• Wrist Curls: 10-12 reps, 2-4 sets
