How to Exercise for Results
If you are interested in bodybuilding then you need to learn how to exercise to get results. You need to learn about the different types of strength training you should be doing, and you need to learn how to target specific muscle groups. Lifting weights is simple. Lifting weights with a plan to build the body that you want is a lot more complicated.
If you want to build a muscular and well-proportioned body then you need to learn how to work the muscles the right way. While being a bodybuilder involves a lot of hard work, it’s a lot harder if you are just guessing and hoping you will stumble across the right formula. Not many people realize that there is a definite cerebral aspect to bodybuilding, and once you master the mental part of it the physical part becomes easier. So, if you want to get great results and workout the right way, then you’re going to want to follow these tips.
Lift Heavy, But Not Too Heavy
If you lift really heavy weights and do a low number of repetitions you will build strength and muscle. Unfortunately your body will tend to develop more strength than muscle with this approach. If you lift light weights and do a lot of repetitions then you will tone up. What you need to do, if you want to learn how to exercise, is to develop a program that is somewhere in the middle. You need to be lifting a weight that you can get 6 reps out with a lot of effort. Then you need to push yourself to try to get 8 reps with that weight. Once you can get 8 reps out then it’s time to increase the weight a little. By doing 6 to 8 repetitions with a fairly heavy weight you will be in the perfect muscle building zone.
Make Sure That You Target Each Major Muscle Group
If you want to exercise and get the best results while working out like a bodybuilder then you need to learn how to target specific muscle groups. For example, to train your chest you should learn to do different variations of push-ups, flat bench presses, decline bench presses, incline bench presses, and butterfly presses. While that may seem like a lot of different exercises for just one body part, it’s a perfect example of the type of mindset you need as a bodybuilder.
You can’t simply rely upon a single exercise, you need to challenge major muscle groups in many different ways. Now you don’t necessarily have to perform every one of these exercises each time you train that body part. In fact, it’s a good idea to just do around three movements per body part each time you work out, and do them to failure. This way you will be able to change your routine up on a regular basis which will force your body to adapt allowing you to avoid plateaus.
Rest is just as Important as Training
Did you know that when you are working out you aren’t actually building muscle? In fact, you are doing the exact opposite, you are breaking it down so that your body will adapt by rebuilding it stronger than before. The key to making this process work is to make sure that you are getting enough rest. The truth is that if you are working out each body part more than once per week you are probably hindering your progress instead of helping it. As a bodybuilder you should be working smarter and not harder. So if you want to succeed and get results you need to learn to develop the right training splits. By developing good training splits you can maximize the work you can do in the gym and also free up more time since you will be working out more efficiently. The following are good examples of training splits that can work for you.
Monday: Train your chest, back, and abdominal muscles.
Wednesday: Train your legs.
Friday: Train your arms, shoulders, and abdominal muscles.
This is a basic three day per week exercise plan for beginners. If you notice the way this split is listed, it will give you at least two days of rest between each upper body training day. While you are targeting specific muscle groups, the fact is that you can’t completely isolate a muscle group. For example, when you are training your chest you are also forcing your shoulders and arms to work. So, by splitting up your upper body training days you can make sure that you are not over training. Now, since you know that your body will adapt to your workouts it’s important that you change them up on a regular basis. This means switching up the types of exercises you are doing, and it can also mean altering the body parts that you train together. For example, you could try training your arms and chest on the same day, and then train your back and shoulders on another day.
If you want to succeed as a bodybuilder, you need to shed the notion that bodybuilding is a simple process. The truth is that bodybuilding is a science, and if you want to get the results you are looking for then you need to master that science. You need to learn about training splits and the different types of exercises you should be doing. You need to learn how to rest the right way so that your body has the time it needs to repair and recover from your workouts.
Will it be easy to do all of these things? No, but if it was easy then everyone would have a fantastic body. While the process won’t be easy you can rest assured that it will be rewarding. When you learn how to train the right way and you can build the body that you have always wanted you will look better, feel better, and live a healthier life. Learning how to exercise the right way may take a little time, but it is time that is well spent.