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When planning a bodybuilding routine, it's important to know the basics about the exercises. If you're not careful, you might end up overtraining certain muscle groups, which may result in decreased muscle mass, the exact opposite of what we're trying to do in a bodybuilding routine. To avoid overtraining, you'll have to let the muscle groups you've worked out on a particular day to rest for at least 24 hours before training them again. So how do you know which muscle groups to work in one day? As a fact, most chest and shoulder exercises out there also works out the triceps. Similarly, almost all back exercises also works out the biceps secondarily. That means it's okay to combine chest, shoulder, and tricep exercises on the same day, and biceps and back on another, to keep all your muscle groups safe from overtraining. Here are good examples of weekly bodybuilding routines that don't overtrain any of the muscle groups: Sample Weekly Routine 1: Sunday - REST DAY Monday - Chest and Triceps Tuesday - REST DAY Wednesday - Back and Biceps Thursday - REST DAY Friday - Shoulders and Legs Saturday - REST DAY Sample Weekly Routine 2: Sunday - REST DAY Monday - Chest and Back Tuesday - Shoulders Wednesday - REST DAY Thursday - Biceps and Triceps Friday - Legs Saturday - REST DAY Sample Weekly Routine 3: Sunday - REST DAY Monday - Chest and Biceps Tuesday - REST DAY Wednesday - Legs and Shoulders Thursday - REST DAY Friday - Triceps and Back Saturday - REST DAY These samples show how you can mix and match your muscle groups into a weekly routine that works for you. You may take them and try them out for yourself, but remember that you'll have to tweak your routine until you find the one you find enjoyable and works best for you. As you get more and more familiar with the exercises, you'll have a better idea of how you'd like your day at the gym to go. As always, it's best to start every day at the gym with some stretching and mild cardiovascular exercises (10-20 minutes on the treadmill or exercise bike, sparring with a boxing partner (take your pick!). Doing so will maximize muscle growth and protect against any accidental injury. It's also important to remember not to pig out on your rest days, or it's just going to make it harder to shed the excess fat and make your bodybuilding efforts more obvious. You can make your rest days an integral part of your bodybuilding routine by ensuring you eat six small meals, getting enough sleep, and drinking enough water. Rest days are also excellent chances to work on other types of exercise, such as those for flexibility. Yoga, as an example, is a great way to beat stress and feel good about yourself.
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