If you want to get all muscled-up, you will need to put in a heavy shift in the gym. The best exercises to help build muscle mass are intensive and usually last at least one hour. These exercises include compound exercises that focus strictly on building muscle mass and isolation exercises solely fixed on shaping individual muscles.
It takes a lot of hard work and discipline to have ripping muscles. Moreover, it is essential for your body-building workouts to be accompanied with nutritional programs as well. You cannot afford to leave out cardiovascular exercises
If you need to lose body fat for that ripped look, it is required that you indulge in cardiovascular exercises at least twice every week. Ensure that your cardio routines are brief bursts of interval training like 2 minute jogs intertwined with 1 minute sprints done for around half an hour. If your body fat is low, take it easy and do once a week.
Once you get started, your workout basics should include 5-10 minute aerobic warm-ups on a bike or treadmill. The initial workout should be lightweight with about 12-15 repeats. Once this is done, move into compound exercises with 6-10 repetitions with every 3-4 sets. Compound exercises help to build overall strength and body mass.
Isolation exercises should come after compound exercises. The reason for isolation exercises is to focus on specific body areas. You do not want to have thick biceps and skinny legs now do you? Do 10-15 repetitions of the isolation exercises in 3 sets. Ensure that you complete the movement of every exercise that you do. This is to make sure that every muscle fiber is stimulated and reflects an end result for its activity.
When you want to develop your leg muscles, use full barbell squats with your hips slightly parallel, placing more emphasis on your glutes. Isolation exercises for the legs should include lying hamstring curls, seated calf raises and leg extensions. Complete the leg workout with a single set of 15 walking lunges of each leg. Ensure that you rest only for 1 minute for compound exercises and 45 seconds for isolation exercises.
When it comes to the chest and triceps, do bench presses and follow them with dumbbell presses or dips. The isolation exercises for the chest include cable crossovers and dumbbell flys. The triceps should undergo close-grip bench presses and triceps dips. Finish off with isolation exercises like the cable press downs and triceps kickbacks.
If you want to build back muscles, do deadlifts and pull-ups. Deadlifts are great for building strength and developing a thickness in the middle of your lower back. Isolation exercises should include barbell shrugs, bent-over-one -arm dumbbell rows and pulldowns. Biceps should be subjected to bar-bell curls for compound exercises, concentration curls and dumbbell preachers.
The shoulders and abs should not be left out. Ensure that you work on your shoulders with military presses and overhead barbell presses, follow them with 2 sets of Arnold presses to target your entire shoulder region. The isolation exercises for your shoulders should include lateral raises and bent-over lateral raises. The legendary six packs abs that women drool over are achieved by performing basic crunches, V-ups and reverse crunches in 3 sets of 15 repetitions. Eat well and build muscle mass by feeding your body with adequate protein and calories. Use a calorie calculator to arrive at the number of calories you burn daily and how much you need to consume regularly for body muscle building.
Saule Health has been an authority on vitamins and nutrition for over 5 years. Covering topics from diet and weight loss to general health.
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