A Tried and True Successful Body Building Routine

By: Tyler D Falls

There are some major key parts to a successful body building
routine. I will go over a routine that was created by a personal
trainer for me, and it worked wonderfully.

The first thing is to remember that in order to build muscle,
your body needs to feed your muscles. In order to gain muscle
weight one must (only if he/she is working out) eat 1 gram of
protein to 1 kilogram of body weight each day in order to have
efficient muscle growth. Diet is essentially the most important
part of body building. When trying to gain weight in muscle mass
one should eat every 2-3 hours, or 6 small meals a day. Each
meal should contain a serving of protein. Most meat the size of
the palm of your hand has around 15 - 25 grams of protein in it.
Along with the protein, lots of carbs and a good multi vitamin
should be taken.

Second thing is to get a simple routine and stick to it. It is
best to split your workout into 2 days.

Day one - For your chest and triceps do 3 sets of dumbell Press,
3 sets of incline dumbell press (or bench press) and 3 sets of
dips. For your back and biceps do 3 sets of chin ups, 3 sets of
one arm row, 2 sets of reverse flys, and 2 sets of bicep curls.
This should only take an hour or 2.

Day two - For your legs, lower back and abs do 4 sets of squats,
4 sets of lunges, 2 sets of hamstring curls, 2 sets of calf
raises, 4 sets of sit-ups, and 2 sets of lower back raises(done
on a exercises ball). This should only take an hour or 2.

Rotate this 5 - 6 days a week.

For the first 2 weeks of your work out each set should consist
of 15 reps. If you cant do 3 sets of 15 reps with the weight
you've chosen, then use a lighter weight. If you can't do 15
reps of chin ups, don't worry, do as many as you can!

The 3rd, 4th, 5th, and 6th week you should use a heavier weight
and drop your reps down to 8 per set. Ill explain why below.

The 6th, 7th, 8th, 9th, 10th, and 11th week lower your weight
and raise your reps up to 12.

Finally after 11 weeks drop your weights again and do 15 - 20
reps for one final week.

The ways reps work are as followed

1-3 - Power

3-6 - Power

6-8 - Strength

8-10 - Strength

10-12 - Hypertrophy (muscle growth)

12-15 - Hypertrophy - Endurance

15-20 - Endurance

Include at least 5 hours a week of Cardio
Exercise.

This simple work out routine should allow you to put on around 5
lbs of muscle mass if not more. Repeat and add to it if you feel
like it, but it's a very effective and simple routine that
actually works if you stick to it faithfully.

Mens Body Type Quiz

About the author:
Article Source: A
Tried and True Successful Body Building Routine