Many of us yearn to gain larger mass while staying lean. But, this goal can be solely achieved when the right approach is adopted. A highly effectual means of maximizing muscle development as well as fulfilling one’s bodybuilding potential is through doing resistance exercises.
None other than the Mayo Clinic recommends this form of strength training that involves the use of handheld weights along with exercise equipments for specific targeting of every muscle group.
5 The Best Bodybuilding Workout For Beginners
Every novice’s bodybuilding workout must ideally comprise of exercises targeting muscles of the upper and lower body.Muscles of the upper body include the thoracic back, lower portion of back or erector spinae (muscles running through the entire spinal column), shoulder muscles involving the triangular-shaped trapezius and deltoid muscles in upper back,
trunk muscles involving the pectoral muscle and thoracic cage, arm muscles like triceps, flexors, extensors, biceps and waist containing the oblique muscles, abs muscles. Muscles groups of the lower body include those of the legs like quads, hams and calf muscles.
According to bodybuilding icon Arnold Schwarzenegger, every novice should perform split workouts wherein one alternates working the upper body in one routine and the lower body in another exercise routine. Stress should be laid on doing the routine in the correct manner and conditioning our bodies for prepping them to better withstand high intensity, difficult exercises in due course of time.
One must try concentrating on a specific muscle group at a time and pump heavier weights for building bigger muscle mass. According to the biggest multidisciplinary group ACSM (American College of Sports Medicine), one must commence with duo sessions, each comprising of eight to twelve diverse resistance exercises every week.
The logic behind this is that day-to-day training of all muscle groups would mean no rest given to them which is crucial for gaining muscle mass. Segregate workout sessions in a manner that one is working on the back and trunk on Tuesdays while the abdominal and leg muscles on Fridays. One can opt for aerobic or cardiovascular exercises or some form of sport on the remaining days.
While lifting weights one is essentially creating very small tears in muscle fibers which require reparation for helping build bigger and stronger muscles. Many professionals in the field of bodybuilding are splitting their workout sessions in such a manner for developing form and hefting themselves more effectually.
Upper Body Exercises
One should be performing exercises specifically working the upper body like the barbell bench press exercise, front press, dips, triceps pushdown, butterfly chest exercise, lateral pulldown, scott curl, dumbbell incline curl, isolation exercise like the skull crusher which targets the triceps and dumbbell shrug exercise for sculpting enviable shoulders.Ensure doing duo sets comprising of ten to twelve repetitions for every exercise just mentioned with weight being the bulkiest possible that one is capable of controlling throughout the set.
Lower Body Exercises
The thigh, gluteus muscle and lower segment of leg can be targeted by incorporating exercises like weight training exercise (leg press), seated or lying leg curl/extension,calf raise exercises done while upright and seated, crunch abdominal exercises done on the machine or on the ground. Do ten to twelve repetitions for every exercise.
Tailored Beginner Workout
Try pairing duo muscle groups together for a workout and choosing 3-4 exercises for every part of the body while doing around ten or fifteen repetitions for each one. For instance, exercises which work the abdominals and chest can be done on Thursdays, shoulders and back exercises on Fridays, arms workout on Mondays and lower waist exercises on Tuesdays.
The remaining days of the week are resting periods. All novices must ideally stick to doing 2-3 sets with more number of repetitions for laying the foundation or else they could be overtraining themselves and making their bodies more prone to injury.