A Newbie’s Build Muscle Workout
Written by ama on November 29, 2009One can find a myriad of helpful build muscle workout tips online. With so many out there, it is quite overwhelming to choose which of them is the right one for you. I have been in that same dilemma not so long ago. A very good friend of mine who is a professional body building coach helped me find the perfect solution to my predicament. I am now endowed with rippling muscles that I am quite proud of, if I may say so myself.
I have learned that when just starting out, a build muscle workout should begin with a total body workout of three to four sessions per week. A total body work out means that you work on each part of your body separately (this is what they call muscle isolation). I often see people who work on only two or three parts of their bodies. They then end up looking like cartoon characters with large chests and thin chicken legs. Anyway, target all your body parts, which consist of shoulders, chest, forearms, abs, triceps, traps, calves, buttocks, hamstrings, biceps, laterals, and quads. Of course, you cannot do these all in one day. Alternate your routine by working on your chest, forearms, abs on the first day; then on your triceps, calves, buttocks on the following day; and so on. By doing so, all your muscles will have enough time to recover.
As a start, do 3 sets of 10 repetitions for every exercise you undertake. For every set, take a 1 to 2 minute break in between. For weights, don't plunge in and attempt to lift the heavy ones immediately. At the same time, it would be impractical if you went for light weights that do not challenge your muscles at all. If you feel like you are about to give up on the last 3 repetitions of your last set, then that is exactly the weight for that muscle group – for now.
If you feel like you are extra comfortable in weight lifting, then by all means, lift heavier. Just cut down on the repetitions, and add to the number of your sets. So instead of doing 3 sets of 10 reps, do 5 sets of 5 reps. It is very important to remember that you have to have 1-2 minutes rest in between. Carrying heavier weights is more effective in tearing up the muscles of your body, hence, promoting faster muscle build up.
After your first three or four weeks, feel free to boost your build muscle workout up. Remember, though, that if you feel like your muscles are no longer reacting to the pressure of the weights, it is time to step it up. Also, remember that the pains you feel in your muscles are actually your muscles tearing up. Always give it sufficient time to heal.
Aside from my friend's help, I have also stumbled upon a useful website that has given me plenty of guidance in my build muscle workout regime. Believe me when I say that there is nothing like it. You get a workout that is practically effortless and so effective. Check it out for yourself.
