Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.
The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.
As with starting any new exercise program, it is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of the most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.
Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason, it is very important that each muscle group is given plenty of rest following each workout. This is why most bodybuilders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful bodybuilders will recommend that you not work a particular muscle group more than twice per week.
The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional bodybuilders need to do before a contest.
The following are some basic exercises for the major muscle groups:
- Flat Bench Press
- Incline Bench Press
- Straight Leg Dead Lifts
- Leg Press
- Pull ups
- Barbell Rows
- Incline curls
- Lying Tricep Extensions
- Close Grip Bench Press
- Military Press.
Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime, your gains will seem less apparent. This is because your body becomes used to your workout routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.