Basic
Training
The
basic muscle groups are:
Back
-
You need a thick
wide back. Muscles include the latissimus
dorsi (lats), spinal erectors.
Shoulders
-
Size..
everyone wants big shoulders. There are
three heads on the deltoid muscle the front, the
rear, and the side. Shoulders includes the
Trapezius (traps).
Chest
-
This includes the
upper and lower pecs. This a favorite area
of training for most people.
Biceps
- You will need long full bicep muscles.
Triceps
- You will need to developed this one very well!
It has three heads hence the "tri".
These are the most important for big arms.
Forearms
- Flexors and extensors.
Quadriceps
and glutes
- A must for hardcore bodybuilders.
Without big legs and a rear end,, you will
look terrible.
Hamstrings
- Very important for big legs.
Abdominals
- This includes all of the abs and obliques.
They need to be seen.
Calves
- They need to be shaped well. Muscles
included: gastrocnemius, soleus, and tibials.
A
good way to begin is to jump right in to a 6 day
per week program. The truly dedicated get
up and workout even when their job takes its
toll on them. This may mean getting up at
5am or working out at 8pm. Whatever works
for you. I personally like the mornings
much better because I am much more rested,
besides, you should never be able to sleep right
after your workout. Your workout should be
about 1 hour and 30 minutes long.
Do abs everyday- (bummer huh)
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Chest,
Tri's and Shoulders |
Back
and Bi's |
Legs |
Chest,
Tri's and Shoulders |
Back
and Bi's |
Legs |
Rest |
When
you are first starting to build your foundation,
it can take a long time. You must be
patient and expect the muscle to come.
Always use good form even though it may seem
harder, your gains will be much better.
Even if you are in the gym 6 days a week and
working hard, it still could still take 3-6-9
months before you see any real weight and
strength gains. But believe me, there is
no better motivation than seeing yourself
change. During this period, you will need
to maintain a "Get
Big"
diet and get plenty of R&R (rest and
recuperation). It is important to take
some time (maybe a week) off after about 6
months of working out consistently. This
break is great because it gives your muscles
time to heal and grow. My best days ever
lifting are after a week break.
You
may experience a "plateau" after doing
the same routine and workouts for a long time.
A plateau is when you are kind of stuck at a
certain weight and can't seem to get over it.
This is a great time to either take your week
break (if you haven't already) or to change your
routine a bit. A good example of changing
your routine is instead of doing flat bench,
incline bench, and dumbbell flys for your chest
workout, do seated press, incline flys, and
pullovers. I know this isn't a drastic
change but it should "shock" your
muscles enough to start growing again.
Shocking your muscles this way is the first step
in becoming an advanced bodybuilder. I
like to change my routine every 4-6 weeks
anyway.
When
you have put on some 15-20 lbs of good quality
muscle and you have a great foundation of muscle
built up, you are ready to move on to the advanced
training area.
