Are you interested in building bigger muscles and in need of some expert guidance regarding your workout routines? At Heroes Fitness Stores we have always thought that your goals are our goals. We have listed below a typical workout specifically aimed at improvements that are important to body builders.
Why not give this Muscle Building routine a try and see what Heroes Fitness can do for you.
We also have workout routines for beginners, for athletes, building power and an especially interesting program for burning fat.
Remember: Always follow the warm up and warm down information. This is essential if you are to prevent injury during your early weeks.
Muscle Building Routine by Spencer Jackson (UK Personal Trainer)
Training: 3 days a week
Duration: 6 weeks
Summary:
Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum. This routine trains each body part
no more than once a week.
Day 1 – chest and shoulders
Chest bench press 3 sets 8 to 12 reps
incline press 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps
Shoulders military press 3 sets 8 to 12 reps
lateral raises 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps
Day 2 – day off, rest
Day 3 – back and biceps
Back chins or pull downs 3 sets 8 to 12 reps
deadlifts 3 sets 8 to 12 reps
barbell rows 3 sets 8 to 12 reps
Biceps barbell curls 3 sets 8 to 12 reps
dumbell curls 3 sets 8 to 12 reps
Day 4 – day off, rest
Day 5 – legs and triceps
Legs squats 3 sets 8 to 12 reps
legs curls 3 sets 8 to 12 reps
calf raises 3 sets 8 to 12 reps
Triceps close grip bench press 3 sets 8 to 12 reps
lying tricep extensions 3 sets 8 to 12 reps
dips 3 sets 8 to 12 reps
Muscle Essentials
• 10 minutes aerobic warm up should be performed before weight training sessions.
• Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press
for chest, squats for legs etc.
• A rest period of 1.5 minutes should be taken between each set.
• Each set should be trained to failure (not warm up sets).
• For maximum results cycle every six weeks with power routine and then repeat.
• Use a training diary to continuously monitor performance and to provide motivation.
• Use the correct supplements and proper diet.
• Get enough sleep.
Heroes Training Tips
Train with a partner if possible or seek the help, advice and assistance of your gym instructor.
Follow the supplement guide and proper diet program to get the best results from your training.
In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets,
completing more reps or using more weight.
Get enough rest. Your muscle will only develop and grow when you are resting.
It is very important not to over train as this can have detrimental effects on your development and your health.
Take a few days off at the end of each training cycle. This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important – these are very intense training routines.
Drink plenty of water.
Training routines are a guide only and can be changed to suit your circumstances.
For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike.
It may at first be necessary to increase rest times between sets and then gradually reduce them.
Never lift weights so heavy they cause you injury – you should never use more weight than you can comfortably lift.
Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition.
Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.
About the Author:
Spenser Jackson works as an shop manager and customer adviser for
Heroes Fitness Store. Please
contact him through the website for more fitness information, including
fitness equipment, core stability training and
supplements.
Article Source: ArticlesBase.com – A Free Fitness Program especially designed to Build Bigger Muscles
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