Don't get caught up in the training routine's that the pros put out in
the magazines, those will only lead to over-training. Remember these guys are on steroids and have all day just to lift, eat, and rest. They don't have
to go through 7 plus hours of school and all that other junk we have to do.
The routines they do are good for them, but may not be good for you. You have heard many times before, no two people are created equal, and this applies to bodybuilding also. So when it comes to training go back to the
basic compound exercises and keep it simple.
It is very important to not neglect any muscle, especially your larger muscles, like legs and back. Those are two commonly neglected
muscles, and the two muscles that if you get them big everything else will
follow. You should base your routine around the compound exercises, these are exercises that involve multiple muscles to help move the weights.
For example bench, you are primarily working out your chest, but you are also getting help from your front delts and your triceps. I will list the main compound exercises for each primary muscle.
BACK
LEGS
CHEST
- Incline Bench Press- Barbell or Dumbbell
- Flat Bench Press- Barbell or Dumbbell
- Dips- lean more forward, to hit your chest more
- I don't think declines are necessary, because flat bench and dips will hit
your lower chest enough
DELTS
TRICEPS
BICEPS
Those are the more basic exercises for each muscle which you should be able
to do the most weight for also. I would recommend sticking to these
exercises listed above or a variation of them. Don't get too caught up in
many cable and machine exercises.
Free weights are more superior in terms of
gaining mass. Machines are more for isolation and you really don't need
those unless you are training to enter a contest or your physique is at the point to where you are satisfied or you are big enough to start worrying
about "detailing" your physique.
I doubt many teens are at the point to
where they need that. I know I am not even near that point.
You should also be keeping your sets and reps relatively low. If you don't
have the proper nutrition to feed your depleted muscles after being torn
down by lifting, then doing many sets will just tear them down more and more
and if you don't have the proper nutrition they won't repair properly and
you will only be tearing them down worse. You won't be gaining, you
might be losing.
| RELATED ARTICLE |
 | The Overtraining Syndrome!
When was the last time you took a day off for rest and recovery? Can't remember? You might be on the brink of overtraining. Find out more about the symptoms and when you need to take time off...
[ Click here to learn more.
] |
|
For your smaller body parts do about 6-8 sets, and for
bigger body parts do about 9-12 sets. Keep your reps relatively low to gain
some good size and strength, we are all looking to get bigger and stronger
muscles. The so called "best" rep range is from about the 6-10 rep range, I
think it is pretty true. Sometimes I will go for a heavy workout and train
in the 4-6 rep range, but that is for variation, which I will speak of in a
later article.
I hope this article helps you get a better understanding on what to do in
the gym to continue growing. Keep it simple and keep it heavy, train
within your limits. And have some patience.
wsd02@hotmail.com
Recommend this article to a friend by e-mail here!
Back To Scott Duncan's Main Page
Back To The Articles Main Page.
Related Articles
Periodization For Bodybuilders
How Biff Got Big And Ripped!
My Beginner's Guide
