Exercise and body building routines will have every person respond individually to the workout. Some of the major aspects that will affect muscle growth are your current strength level, ability to heal or recover, body type and genetics. Furthermore if you are a beginner you should keep in mind that your workout should never be the same as an advanced or pro body builder. You could risk injuries and overtraining if you jump right into an advanced body building routine, and could end up wanting to give up completely.

Body Building Tips

You should set your goal and objective for body building to be reasonable and realistic. Everyone experience body changes and improvements in their physique during the first few months. However, your growth and progress will begin to slow down as you reach intermediate level. To keep progressing you might need to follow better planned body building routines and a more specific diet.

In order to avoid overtraining you should keep your body building routines short but intense, lasting no more than 30 to 45 minutes for each session. You should allow aproximately 48 hours to recover between each workout, this means you should have no more than 3 or 4 workout days each week. Giving your body enough time to rest is just as important as working out for muscle building.

Focus on Compound Movements

Compound movements are defined as exercises that target different muscle groups at the same time. Compound exercises are different from isolation exercises in that they target several muscles at once.

Most experts recommend that beginners start out with light free weights to gain a sense of balance and proper execution of the exercises. Dumbbells and barbells should be the core of your workouts.

Recommended exercises

The squat is one of the most important exercises for beginners as well as advanced body builders. I can do wonders for your body and is completely safe if done right. The muscle groups involved include the core muscles, abdominals, lower back, the traps, glutes, quads or thighs, hamstrings and parts of the calves. 2 sets of 12 to 15 repetitions is a good starting point.

Another important compound exercise to implement as part of your body building routines is the bech press. It effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 sets of 10 to 12 repetitions.

Next is the bent-over row which is easiest to do using a barbell, this targets the entire back, rear deltoids, biceps and some parts of the forearms. Also here do 2 sets with 10 – 12 repetitions.

Other important exercises are the barbell or dumbbell curl, lying triceps extension and the military press. For each of these 3 exercises, again do 2 sets with 10 – 12 repetitions.

It would be a good idea to add ab crunches to the above exercises, do 2 sets of 12 – 15 repetitions.

Additional Tips

Do some warm-up exercises for 5 to 10 minutes before doing any lifting. A short jog on the threadmill is sufficient. To prepare the muscles and get the feel for the movement of an exercise, you should do a light warm-up set before each exercise. Finish you workout session with some stretching for 10 minutes.

Only use weights that aren’t heavier than you can complete each set using correct form. Using to heavy weights and bad form can easily cause injury or overtraining. In addition to your body building routines, to keep track of your progress you should definitely keep a training journal. And as your strength develops you can slowly add more weight to the exercises.

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