Category Archives: Bodybuilding

Gain weight and build muscle

Bodybulding Programs for Newbies

Gain weight and build muscle

Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. If this is not an option for you there are various instructional books on the subject of bodybuilding.

It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. Most successful bodybuilders will recommend that you not work a particular muscle group more than twice per week. The also recommend to utilize bodybuilding supplements.

The question may come up of whether it is best to use weight machines or free weights. The general opinion is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

The following are some common exercises for the main muscle groups.

Chest

1. Flat Bench Press

2. Dips

3. Incline Bench Press

 

Legs

1. Squats

2. Straight Leg Dead Lifts

3. Leg Press

 

Back

1. Pull ups

2. Barbell Rows

3. Deadlifts

 

Biceps

1. Curls

2. Incline curls

 

Triceps

1. Lying Tricep Extensions

2. Close Grip Bench Press

 

Shoulders 

1. Military Press.

 

Remember to increase muscle size you will need to progressively increase poundage. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with muscle building supplements and rest you will begin to see results in no time.