Comments on: How can I make a bodybuilding weightlifting routine?

By: masterbrowser

masterbrowser — Tue, 09 Feb 2010 23:58:59 +0000

Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.
References :
http://top3fitnessprograms.com

By: OnlineHelper

OnlineHelper — Tue, 09 Feb 2010 23:08:59 +0000

Hi Jose, the one thing you definitely don’t want to do is over train your muscles. I’d recommend working out each muscle group no more than twice a week. This will prevent muscle damage and allow sufficient time for your muscles to heal and grow.

Here is a sample routine you can implement

Day 1 – Chest & Cardio
Day 2 – Biceps and Back
Day 3 – Cardio and Abs
Day 4 – Triceps and forearms
Day 5 – Traps and Shoulders
Day 6 – Legs, Abs and cardio
Day 7 – Rest

This is the basic routine I personally use with very good results. What I do to mix up my routine is have an arsenal of different exercises that I can perform for each muscle group, that way each week I pick 3 out at random for each muscle group and go from there. Generally I’ll do 3 sets of 8-10 reps for each exercise with a 2 minute break between sets.

For example, Day 1 – Chest. I will do something like:

Flat Bench press (3 sets of 8-10 reps)
Flat Bench dumbell flys (3 sets of 8-10 reps) &
Incline Bench press (3 sets of 8-10 reps)

And that’s it. That workout is done. There is no need to do any more than 3 different exercises per muscle group. More exercises might damage your muscle and any less won’t be stressing them enough.

I hope this short guide was useful to you.
References :

By: Robert

Robert — Tue, 09 Feb 2010 22:51:59 +0000

This is the basic workout I am doing presently 2 to 3 times a week. I run the other days since cardio is MY current priority. It would probably be good to start out light with 1 set of 15 reps eery other day to work on your form and get used to lifting. Do increase the weight when you can do 15 reps.
Do go to the body building sites for more information and ideas. This is just a basic idea for beginning. Running, cycling or some other form of cardio on the days you do not lift are also beneficial. You should take at least one day a week off from exercise. An hour a day should be plenty of time to get your exercise in.

ABS
Crunches
CHEST & BACK
Bench Press
Bent Over Row
Upright Row
ARMS SHOULDERS
Military Press
Curl
Tricep Extension/ French Curl
(optional) Wrist Curl or Wrist Roller
LEGS
Squat
Deadlift
Straight Leg Deadlift
Calf Raise
References :
http://en.wikipedia.org/wiki/Bodybuilding

http://en.wikipedia.org/wiki/List_of_weight_training_exercises

http://en.wikipedia.org/wiki/Nutrition

http://en.wikipedia.org/wiki/Healthy_diet