If you want
to get into body building, you need a body building training program.
Right before heading to the gym, you need to know what you'll
do. You have to prepare a weekly workout routine which you can
vary with time to make it less monotonous. For
instance, here is a sample weekly workout:
Chest, triceps and forearms
Back and biceps
Shoulders, trapezius and abdominals
Legs and calves
You have to
know which specific exercises you'll perform so that you are not
hesitant in the gym. You need to have a direction. Here
are some exercises:
Bench Press, Incline Bench Press, Flyes, Cable Crossover
Overhead Extension, Skull Crushes, Dips, Cable Push Down, Dumbell
Kickback, Close Grip Bench Press
Wrist Curls Palms Up and Palms Down
Bent Over Rows, Seated Cable Rows, Lat Pull Down, T-Bar Rows,
Deadlift, Pull Ups
Barbell Curls, Dumbell Curls, Concentration Curls, Preacher Curls
Military Press, Side Lateral Raises, Bent Over Raises, Front Raises
Crunches, Leg Raises
Squat, Leg Extension, Leg Press, Lunges
Gym Bike, Treadmill, Stepper
Two other important aspects of a body building training program
are proper nutrition and rest. So you should plan these as well.
You should know what you will eat everyday, what time, be willing
to prepare your meals and get adequate amount of sleep every night.
You should stick with a high-protein, limited carbs and healthy
fats diet and drink plenty of water as well for best results.
If you engage yourself in a body building training program, you
need to realise that you're not doing this for a few days but
for months and probably more. It will become a lifestyle, a healthy
one which will make you more disciplined in life and gives you
self-confidence too. The rewards are both physical and mental.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.