Basic Weightlifting Get Big Program

This is a straight forward basic, and effective weight lifting workout program which will have you gaining muscle and getting stronger, quickly.

Monday- We start out the weight lifting workout program training our Chest, Shoulders, and Triceps.

Bench press. After you perform 2 warmup sets, then you'll perform your 2 working sets of bench press, consisting of 6-8 repetitions for each.

Pectoral butterfly or the "pec dec" machine. Another 2 warm ups, followed by 2 working sets of 6-8 repetitions for each set.

Shoulders are next and we'll want to start out with seated or standing barbell shoulder presses. 2 warm up sets, followed by two hard working sets of 6-8 repetitions.
Next for shoulders is shoulder dumbbell laterals. These will be performed for slightly higher reps, say 8-10.

Triceps are next and we will perform tricep pressdowns on a cable station for 2 warmups and 2 working sets, for a rep range of 8-10.

This completes Mondays weightlifting workout of chest, shoulders, and triceps.
Wednesday - Leg workout.

If you can perform squats safely and properly then that is the recommended exercise. If you are not use to squats you should use the leg press machine. Again, 2 warmups, then 2 working sets for 6-8 reps.
Leg Extensions. These are performed on a seated leg extension machine, for 2 working sets of 6-10.

Next we will hit the back of the legs - the hamstrings. Hammy's, like triceps, we are only going to work with one exercise and that is reverse leg extensions on a machine. This isolates the hams well and you'll feel the burn in the back of your leg. Repetitions will fall slightly higher in the 10-12 range.

Calves. Calf machine toe raises, performing 2 sets with higher repetitions of 12-20, and that will complete Wednesdays weight lifting workout program.
Friday- Back and biceps.

For back we will perform either barbell rows, or if your gym has a good hammer machine row that is acceptable as well. Repetitions for our 2 working sets fall within the 6-8 range.
Next is "Lat pulldowns" on the lat pulldown cable machine. Repetitions rise to the 8-10 range for lat pulldowns.

Biceps. These can be trained with standing bicep dumbbell curl exercise for 2 sets of 6-8 repetitions.
Next is one set of seated concentration curls for a rep range of 8-10 for each arm.
Saturday and Sunday are days off, and then Monday we hit it strong again with the chest, shoulder, tricep workout.

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Body Building Diets

Body building diets build muscle while eliminating fat. They do this through a lot of protein, carbs, and fat in the proper percentages. The most used percentages are the 40/30/30, which are 40% protein, 30% carbs, and 30% fat. This provides fuel for the muscles, which are doing major work in body building. You can’t skimp on calories when you’re undergoing a heavy workout routine, but you can structure it so that you emphasize the muscle building.

A typical day with body building diets would be a cardio workout in the morning followed by oatmeal, egg white omelet and whey protein. All meals are small not the typical large coma inducing meals Americans are used to. The meals are also spaced apart at certain intervals to keep fuel for the muscles high.

The next few meals for example could be chicken breast or whey protein, fruit juice, and egg whites. Weight training would then be done in the afternoon after a sufficient rest period from the moderately intense cardio workout from the morning.

Body building diets don’t skimp on the calories, so don’t do a body building diet if you’re not also going to put in the time in the gym at a sufficiently intense level. Otherwise you’ll pack on the pounds and not in a good way.

All body building diets consist of the ratio of protein, carbs, fat, and weight lifting. If you want a less rigid plan or a bit more variety then try the Atkins diet or the South Beach Diet which are similar but not as rigid in meeting the correct percentages of carb/protein/fat ratio. They also don’t require exercise, but any diet plan really should.

Read body building supplement reviews at Muscle Milk Review and Mesobolin Review.
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What Is In Your Bodybuilding Gym Bag?

There are numerous personal items that will increase the comfort of your workouts and boost effectiveness. You are guaranteed to see at least one of the following items in a bodybuilding gym bag. We’ve narrowed the list to give you what we believe are the most effective and useful items.

1) Body Building Gloves. After your first couple of training sessions, you’ll notice that your hands will begin to develop blisters. The only way to prevent this is by wearing weight body building gloves (or alternatively, golf gloves). Keep in mind that your hands will adapt to wearing gloves. They will never get a chance to toughen up and calluse over.

2) Sponges. Sponges are a cheap way to protect the hands during a workout. They come in different sizes, but the 4 X6 by ½ inch variety will probably work best. Place a sponge in each hand and grab the bar, dumbell, or machine handle. The sponge will protect the skin on the hands from blistering.

3) Wraps. No matter how conscientious you are about maintaining proper technique, your joints will still suffer a tremendous amount of stress. Many people find that by wrapping common “trouble areas” - such as the knees, wrists, and elbows - reduces the possibility of injury to the joint. Wraps come in many shapes and sizes. Some are elastic in nature and have a pre-set tension. Others are nothing more than simple first-aid bandages that allow you to adjust the tension. It’s probably a good idea to experiment with wraps on such bodybuilding exercises as squats, deadlifts, and bench presses.

4) Belts. The most popular piece of weightlifting equipment is the belt. We suggest treating belts like gloves – only use one if you really need to. Wearing a belt at all times never allows the lower back muscles to become stronger. Our advice is to only wear a belt for lower back protection on exercises such as squats, deadlifts, and barbell rows (average cost of $30 to $40) and will offer solid lower back support.

5) Straps. Straps are short (one and a half to two feet) pieces of woven cloth that wrap around the barbell or handle on a machine. You’ll discover that on exercises such as deadlifts, shrugs, rows, pulldowns, etc, your forearm grip will be the ‘weakest link’. Straps allow you to handle more weight in these exercises. You can buy a set of wrist straps for $15-$20 or make your own.

6) Headbands. Also called sweatbands, headbands are another simple piece of equipment that will make a big difference to your workouts. Nothing is as irritating as getting salty sweat in your eyes. Even training in an air-conditioned bodybuilding gym does not make you immune to having beads of sweat rolling down your forehead. Investing in a headband will prevent this problem.

7) Chalk. The next time you watch a gymnastics competition, take a close look at the hands of the athletes. They are virtually white with chalk. The body’s primary cooling mechanism is to release water to the skin’s surface in the form of sweat. While sweat does wonders for cooling the body, it makes gripping actions difficult. Weightlifting is like gymnastics in that a firm grip is an absolute necessity on all exercises. Chalk is cheap ($2-$3 for a six-inch block) and is extremely effective at absorbing sweat. Just check with your gym’s policy on chalk before buying.

8) Water Bottle. The human body is about 90 percent water. While we have water conservation systems, there are times when our hydration levels will fall dangerously low. Always consume copious amounts of water when training. You can use the gym’s fountain, but that creates a lot of potential germs. Buy a water bottle and keep it filled. Rather than gulping large amounts, try sipping it throughout your workout.

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his bodybuilding articles? http://www.bodybuilding-news.net/ ©Bob Howard 4/7/2006
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Body Building Gloves