|
 By: Stan Shkilnyi At the age of eighteen I have been doing weightlifting for four years now. To me its been one of the greatest experiences ever. Not only did my body get bigger and stronger I was also able to develop my mind. A lot of teenagers when they start out bodybuilding they go in the gym being all macho. They go to the rack and pick up the largest weight they think they can lift. They start lifting, not only are they struggling to lift the weight but their form is so sloppy that they are hurting themselves more than increasing their muscles. With everyone that I ever worked out with or trained at the gym I always say the same thing. Bodybuilding is not about lifting heavy, its all about proper technique and physique.
A lot of times at the gym you will see teen bodybuilders who are starting out working out the same muscle day in and day out. You are tearing your muscle instead of letting it grow. You must let your muscles rest for 48 hours after workout before you can work that same muscle out again. Your muscles are not growing when you are working out but when you are resting.
Water is an important factor too since your muscles are mostly made up of water. Drinking a lot of water during workouts and while resting is important too. Don't let your body dehydrate especially during workouts.
If you're a beginning bodybuilder, first you need to increase your upper and lower body strength before you hit the gym. Here are some exercises to do to increase your strength a little bit and get your body into shape.
Dips-between chairs Rowing between chairs (take to chairs put them 5ft. apart and brook stick on top. Heels on the floor pulls your self up slowly then down.) Bent-leg sit-ups Bent-leg raises Twists Squats (with your body weight) Calf Raises Close-grip biceps chin-ups
If your not a beginner in bodybuilding all your looking for is a routine to bulk up or get muscle definitions. Here is a routine I have been using for past 2 years to help me. Six Days A Week Monday & Thursday Legs
Leg extensions - 5 sets 10 reps Leg curls - 5 sets 12 reps Lunges - 5 sets 8-10 reps Standing calf raises - 5 sets 15 reps Sitting calf raises - 5 sets 15 reps Abs 
Leg raises - as much as you can minimum 50 repsTwists - 50 reps and up Crunches - 50 and up none stop as many as you can Leg extensions - 50 reps and up Arms
Tuesday & Friday Back
Rowing with bar - 5 sets 10 reps T-Bar Rowing - 5 sets 10 reps Chest
Barbell incline press - 5 sets 10 reps light weight 4 with heavy Bent-arm flyes - 5 sets 10 reps Pull-over with Dumbbell - 5 sets 10 reps Shoulders
Lateral raises front - 5 sets 8 reps Lateral raises back - 5 sets 8 reps Arms
Wednesday & Saturday Triceps
Triceps extension with dumbbell behind neck - 5 sets 10 reps French press - 5 sets 10-12 reps 
Dumbbell curl on incline bench - 5 sets 10 repsPreacher bench curl - 5 sets 10 reps Concentration Curls with dumbbell - 5 sets 10 reps Do also Calves, Abs and Forearms again.  Click here for printable workout log!
This is a routine that has been working for me for the past 2 years I have noticed a lot of results from it and I do recommend others to try it. Try to switch up your routines every 3 months so that your muscles don't get used to the same routine. Give your muscles a little bit of variation. Also give it that extra push to feel the pump. If you stick to this routine day in and day out with proper dieting you will begin to see results. Also set a goal for yourself what you want out of bodybuilding. That goal will help to develop your muscles more. Keep track of your weight and how much you lift on the exercises so that your getting that extra push. Plus try to increase the weights slowly and gradually on each exercise. Thanks, Stan Shkilnyi Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
Another key to bodybuilding is proper 
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
