Body Building Workout Schedule

Body Building Workout Schedule
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Body Building Workout Schedule

"What is the best body building workout schedule?" is a question that beginning bodybuilders pose time and time again. This quest for a holy grail of perfect workout schedule has been sought for generations and the truth is that the actual components of a workout schedule are only slightly more important than the timing of the schedule itself. From rudimentary exercises that can be done in the home or in a basic gym up to compound muscle group super sets the pros use, the secret to a body building workout schedule is in its consistency.

Body Building Workout Schedule

Day in and day out, at approximately the same time of day, you should be exercising your body and you mind to develop the habit of your new routine. By 'scheduling' yourself for body building, you will train yourself to get the feeling that something is wrong if you skip a session. This mental training starts with your preparation for your workout - the ritual of preparing you gym bag, walking into the gym, changing your clothes and mentally going over the routine you are about to perform.

Body Building Workout Schedule
Body Building Workout Schedule

Tiger Woods does not vary his approach to the ball depending on the weather. His swing, perhaps but the repetition of each practice swing has trained him to 'feel' when something is wrong and to step back and start over.

That being said, one of the most useful beginner workout schedule follows the work week alternating weight lifting with aerobic exercise every other day.

Day 1 - upper body workout

Day 2 - aerobic

Day 3 - lower body workout

Day 4 - aerobic

Day 5 - upper body workout

Day 6 - aerobic

Day 7 - rest

Start the next week with a lower body workout and continue alternating. This body building workout schedule accomplishes three things. One, it builds the habit of working out (almost) every day, the benefits of which are described above.

Two, it allows for ample rest between workouts of the same muscle group. It is in the rest period where your muscle actually grows. While you are in the gym working your muscles, they are under stress. It is in the reparation from that stress that the muscle becomes larger, not while it is under stress.

Three, it provides enough room for variety of exercises so that your muscles don't get used to doing the same exercise each time. The human body very easily gets used to any strain it is put under. If you performed the same exercise over and over again with no variety your muscles would quickly adapt and your routine would reach a point of diminishing returns. By altering the resistance, position and movement of your exercise, your muscles will not be able to adapt to the new strain they are being put under. Small stabilizing muscles and different areas of the same muscle will be strained in subsequent workout sessions keeping your muscles under varying strain and allowing for greater growth during the rest phase.

These are the basics for setting up a body building workout schedule.

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BodyBuilding - Killer Back Workout - Expert Interview

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BodyBuilding - Killer Back Workout - Expert Interview

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BodyBuilding - Killer Back Workout - Expert Interview

BodyBuilding - Killer Back Workout - Expert Interview

BodyBuilding - Killer Back Workout - Expert Interview

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Aside from peaked biceps and bulging pecs, most body builders want to know how to build those hard-to-hit lower abs. Well we are going to explore an exercise that hits the Abdominus Rectus (abs) muscles with a severity that only a true body builder would enjoy.

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

The Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

The exercise as you may have guessed is called the plank and it is excellent for working those upper and lower abs. But it also helps with developing the core muscle groups including back muscles. As with all ab exercises you should stop exercising if you have any pain or aggravated tightness in your lower back. This is your body's way of avoiding weak or tired abs by trying to call into play other muscles. So when this happens you will want to cease the Plank and spend time building up your abs with lower intensity exercises and work up your core strength until you can handle this beast.

You will begin where almost every good abs exercise begins - on the floor. Lie face down with your elbows on the ground and your shoulder joint directly above your elbows. Place your feed in the same position that you use for performing pushups. This is the starting position for the plank. From here you will lift your mid section off of the ground focusing on your abdominals until your body resembles a plank - hence the name.

You will need to focus on keeping your body as flat as possible from shoulders to feet, and you will hold this position as long as you can perform the exercise with good form. A good routine is to perform this exercise to failure ( the point to where you cannot hold your form any longer). You will do this any where up to three times (three sets).

Once you have progressed to the point of being able to stay in the plank for over 2 minutes you can bump up the burn by raising one foot off of the ground by an inch or so. This will increase the load on that leg and add a bit of stabilizer muscles into the motion.

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Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

A lot of bodybuilders isolate several muscle groups as they exercise. If you go to gyms all over the world, you will see men and women sit at several cable machines pulling and pumping iron that isolate the biceps, the back muscles or the triceps. While there is nothing wrong with isolation exercises, compound exercises bodybuilding workouts for men may be a better deal!

Compound Exercises - Bodybuilding Workouts For Men

Compound exercises several muscles at the same time through several joint movements. Isolation exercises, on the other hand, move the body only through one joint. To illustrate this, the best example would be the barbell squat. It is considered as the ultimate compound exercises because it moves the ankles, the knees, the waist, the hips and even the shoulders. As a result, you can say that the whole body is exercised. In comparison to the leg press, only the knees are being moved.

Compound Exercises - Bodybuilding Workouts For Men
Compound Exercises - Bodybuilding Workouts For Men

The following is a list of compound exercises: bodybuilding workouts for men.

1. Bench Press. This is perhaps the favorite of a so many bodybuilders. You can choose to do this with dumbbells or with a barbell while lying on the floor. But it would be best if you get a bench and lie there. This exercise focuses on the chest muscles, particularly, the pectorals. It also works the triceps and the deltoids on the shoulders.

2. Military Press. This is a great shoulder exercise that can be performed with a barbell or two dumbbells. It exercises the traps and the rotator cuff of the shoulders. You can do it while seated or standing up by raising the dumbbells or barbell up and down.

3. Deadlift. For a great workout of the lower back, the middle back, the trapezius, the quadriceps, the hips, the glutes, the hamstrings and the forearms, do the deadlift! It is a great compound movement because you need to spread your legs shoulder wide. You need to raise the barbell (or dumbbell, depending on your preference) while relying on the strength of your back instead of your arms.

4. Bent-over Row. This can also be done by a barbell or a pair of dumbbells. This exercise is among the favorite of top professional bodybuilders. It can lead to a great muscular back as well as good biceps and forearms.

5. Pull-ups. This is one of the easiest and best ways of training your back and developing the much-coveted V-shape! All you need is a bar from which to pull yourself up. If you're new to this exercise, it can be very tough. So, you can perform assisted pull ups by bending your knees and placing your feet on a bench or a chair.

Do these bodybuilding workouts for men to achieve muscle gains and a great session at the gym!

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