If you're struggling with pushing past training plateaus and need help then check out Cliff's site: www.MuscleBuildingProgramReview.com/. There is a free 'body building blunders' mini-course to help you get on track.
When planning a bodybuilding routine, it's important to know the basics about the exercises. If you're not careful, you might end up overtraining certain muscle groups, which may result in decreased muscle mass, the exact opposite of what we're trying to do in a bodybuilding routine. To avoid overtraining, you'll have to let the muscle groups you've worked out on a particular day to rest for at least 24 hours before training them again.
So how do you know which muscle groups to work in one day?
As a fact, most chest and shoulder exercises out there also works out the triceps. Similarly, almost all back exercises also works out the biceps secondarily. That means it's okay to combine chest, shoulder, and tricep exercises on the same day, and biceps and back on another, to keep all your muscle groups safe from overtraining.
Here are good examples of weekly bodybuilding routines that don't overtrain any of the muscle groups:
Sample Weekly Routine 1:
Sunday - REST DAY
Monday - Chest and Triceps
Tuesday - REST DAY
Wednesday - Back and Biceps
Thursday - REST DAY
Friday - Shoulders and Legs
Saturday - REST DAY
Sample Weekly Routine 2:
Sunday - REST DAY
Monday - Chest and Back
Tuesday - Shoulders
Wednesday - REST DAY
Thursday - Biceps and Triceps
Friday - Legs
Saturday - REST DAY
Sample Weekly Routine 3:
Sunday - REST DAY
Monday - Chest and Biceps
Tuesday - REST DAY
Wednesday - Legs and Shoulders
Thursday - REST DAY
Friday - Triceps and Back
Saturday - REST DAY
These samples show how you can mix and match your muscle groups into a weekly routine that works for you. You may take them and try them out for yourself, but remember that you'll have to tweak your routine until you find the one you find enjoyable and works best for you. As you get more and more familiar with the exercises, you'll have a better idea of how you'd like your day at the gym to go.
As always, it's best to start every day at the gym with some stretching and mild cardiovascular exercises (10-20 minutes on the treadmill or exercise bike, sparring with a boxing partner (take your pick!). Doing so will maximize muscle growth and protect against any accidental injury.
It's also important to remember not to pig out on your rest days, or it's just going to make it harder to shed the excess fat and make your bodybuilding efforts more obvious. You can make your rest days an integral part of your bodybuilding routine by ensuring you eat six small meals, getting enough sleep, and drinking enough water. Rest days are also excellent chances to work on other types of exercise, such as those for flexibility. Yoga, as an example, is a great way to beat stress and feel good about yourself.
- Related Videos
- Related Articles
- Ask / Related Q&A
- Your 'Bodybuilding Workout Routine' Sucks: Why most natural bodybuilders are frustrated
- Bodybuilding Workout Routine - What Are Skinny Guys Doing Wrong?
- Bodybuilding Workout Routines - How to Gain Weight and Increase Muscle Mass
- Locating the Ideal Bodybuilding Workout Routine Program
- Bodybuilding - Bodybuilding For Geeks
- Pointers For Your Bodybuilding Workout Routines
- Boost Your Self Esteem With Bodybuilding Workout
- Male Bodybuilding as a Sport
Body Building Revealed Review - Body Building Guide
By: Joan Martin | 16/11/2009Have you been using different types of dietary supplements just to build muscle? Have you been spending a lot of your precious time working out in the gym just to have a buff body? Are you disappointed because of all the things that you've already done you don't see any improvements in yourself at all? I'm sorry that you feel upset right now but you shouldn't worry that much because you can now learn all the right things about building muscles with the help of Body Building Revealed book.
How To Build Strong Muscles - Body Building Revealed
By: Joan Martin | 16/11/2009Are you one of those people who wants to give up spending so much time and money working out in the gym because you feel that you're not building strong muscles at all? Are you upset because you feel that your body is still weak even though you seem to have done tons of things already? Don't lose hope yet because you can still achieve that body you've been longing to have.
How To Build Muscle Up - Body Building Revealed
By: Joan Martin | 16/11/2009Do you want to end up all of your struggles and hardships trying all possible means just to achieve one healthy and buff body? Have you been trying so hard to build muscles on your body, but it seems that you're not getting any better at all? Well it may be because you're not doing the right things from the past few weeks to achieve one healthy body with great muscles.
How To Build Muscle Mass Fast the Real Secret
By: Leonard Rogalski | 16/11/2009We talk about why it is easier for teenagers to gain muscle than most, and how the should go about it.
Build muscle and lose fat at the same time?Yes sir!
By: Chris Strogilis | 15/11/2009This is a devout wish of every fitness enthusiast I know: to build muscle and lose fat simultaneously.But is something like this achievable?
Nutrition Basics for Gaining Muscle Mass
By: Emily Lowes | 15/11/2009Anyone not a perfect v-shaped figure? Face up on the beach along walk and we could the sights from bikini babes get. Hey! Stop dreaming and here are some points to remember, that most of us to neglect in the construction of the Muskelmasse.
Exercise Regimen To Lose Weight And Tone Muscles
By: Emily Lowes | 15/11/2009If you want to tone your muscles, then drag you really consider that my advice. I noticed that many people tend to focus their muscles only on constructing Muskelmasse regardless of the Sele. As a result the forms are very un-tinted and of course, they are very ugly.
Weight Training Programs That Build Muscle
By: Emily Lowes | 15/11/2009Weightlifting programs a keys are too large or cracked. But many people lift weights and then immediately over and running on the treadmill for 30 minutes. This is counterproductive.
Helpful Tips for Building Muscle
By: Cliff Baker | 10/08/2008 | Muscle BuildingBodybuilding is a discipline, and it involves much more than simply pumping iron three times a week. In many ways, it will involve big changes in your lifestyle. The good part about it is that these changes will always be for the better, ultimately adding more healthy years to your life. Now who wouldn't want that?
How To Plan An Effective Weekly Bodybuilding Routine
By: Cliff Baker | 08/08/2008 | Muscle BuildingWhen planning a bodybuilding routine, it's important to know the basics about the exercises and the proper techniques. If you're not careful, you might end up overtraining certain muscle groups, which may result in decreased muscle mass, the exact opposite of what we're trying to do in a bodybuilding routine.
Muscle Gain Supplements That Really Work
By: Cliff Baker | 08/08/2008 | Muscle BuildingMuscle gain supplements is an industry in itself, and the sheer number of muscle gain supplement products out there may be overwhelming for the new bodybuilder. Picking out the right muscle gain supplement for you is simple once you know what you're looking for, and this means knowing what these supplements really do.
What Muscle Building Diets Should Be Made Of
By: Cliff Baker | 25/07/2008 | Muscle BuildingMany people make the mistake of eating less when undergoing rigorous muscle building regimens. Think about it: You're trying to gain muscle. If you skimp on food, you will miss out on important nutrients necessary for muscle growth. The best muscle building diets involve as many as six small meals a day, since this setup burns more of the bad stuff away while keeping more of the good stuff in.
How to Gain Muscle Mass
By: Cliff Baker | 22/07/2008 | Muscle BuildingThe keys to gaining muscle mass include eating a balanced diet, a healthy lifestyle, enough sleep, and regular and proper weight training exercise...
How To Lose Fat And Gain Muscle
By: Cliff Baker | 19/07/2008 | HealthThe pace of life is getting faster for most of us. This is one of the reasons why fast food restaurants are popping up like mushrooms wherever you go. It's easy to opt for quicker food stops since no one really has time to cook and fix healthy meals. It may be a quick fix, but done everyday, all the bad stuff in fast food is going to creep up
How To Build Build Muscle Safely With Natural Bodybuilding
By: Cliff Baker | 29/05/2008 | Muscle BuildingNatural Bodybuilding simply refers to a special type of bodybuilding regimen. It's one of the many different approaches that you can take when competing in bodybuilding. Natural Bodybuilding is the most commonly used term when performance-enhancing drugs, such as anabolic steroids, human growth hormones or other restricted drugs, are not used to aid in the building of muscles by a bodybuilder.
Bodybuilding Without Going to the Gym
By: Cliff Baker | 23/05/2008 | Muscle BuildingBodybuilding is best done in a gym complete with free weights and exercise equipment. Unfortunately, not everyone can afford going to the gym. This includes students, teenagers, and individuals still working out their bills and debt payments. Does this mean that bodybuilding is a luxury only afforded by those with good credit scores?