Men’s physique is a relatively new category in the bodybuilding/physique competition world in which contestants perform quarter turns wearing board shorts (about an inch above the knees), and are judged based upon muscularity, body conditioning, symmetry, and stage presence. Contestants should be fit and display proper shape and symmetry, but extreme muscularity and conditioning such as what’s typically seen in bodybuilding is frown upon.
The people on the cover of fitness magazines are always good lucking and in great shape, but is it really possible for you to look like that, too? Although no one is perfect, it is possible to increase muscle and have a great body. This article will give you the necessary information you need to start looking great!
Focus on the deadlift, the bench press and the squat. These exercises are the foundation of a solid muscle-building regimen. They work the main components of your body, building mass and strength. You should consistently integrate them into your routines.
Make sure you understand the best exercises to increase muscle mass. Each set of muscles can be exercised differently, so don’t assume that one size fits all. It is important to be certain that you are using techniques that offer variety and that you work multiple muscle groups, rather than just one or two.
Scientifically speaking there are three main types of physiques.
Ectomorphic Physique- In this kind, the person sports a lean and thin look. This is the kind of physiques just fit for fitness freaks walking down the ramp. I don't recommend this if you plan to do bodybuilding competitions. But if you are just doing it for a hobby, you can sure try this. I know mesomorphic physiques still remain the favorite of many gym rats but if you really wanna build a body of that kind then this is the way to do it.
Use light weights and do somewhat higher repetitions, 5 sets of 18 repetitions will just be fine. You don't need to use pyramid training system while building this kind of physique nor do you need hit but you still need mental concentration in your workout for results, as for supplements you can have a protein shake but you can leave out creatine for sure!
Having a low resting time along with cardio vascular exercises will get you going .
This kind is considered the best. All the bodybuilders around you, have (or are building) this kind of physique. This is scientifically and 'competitionely' considered the best physique. This is for the machoistic guys, this is for the budding Arnolds and Ronnies . I bet you want this kind!
- For this you need to really train to muscular failure, Pyramiding and hit also work best for this. The pyramided training system implies adding weight and reducing the number of repetitions on each successive set of a particular exercise.hit or High intensity training means to keep your workouts intense and short in time.
- For this physique your weights should be moderate, start with a warm-up set, after that for each exercise in the beginning do a set of 12 repetitions, in the next set use a heavier weight to do 10 repetitions and so on until the 4th set. Train to muscular failure in all the sets. Doing all muscle groups once a week will be good, Abs are muscles you can do every alternate day. Have a moderate resting time and workout for about 60 mins. Exercise 4 times a week. Do cardio on non training days.
- For diet you should eat six small meals a day. An hour before the workout consume a protein shake and sometime after the workout have a good protein and carb meal! Supplement wise I don't really bother with them because I haven't reached my plateau but if you have, you can safely do all supplements except the testosterone ones.
- Endomorphic Physique- This is undoubtedly one of the most hated physiques for a bodybuilder and one of the most popular physiques for a wrestler! If you concentrate on looking good just don't touch the training system given below. But if wanna gain strength for wrestling you can try this.
- a) Lift very heavy weights for short reps (around 4-6) and rest for 2 minutes.
- b) Pyramid on all your sets. Your workout time should be around 50 mins, train 3 times week and avoid cardio
- c) As for nutrition eat a high carb and protein meal, eat at least 7 times a day for results.
- Okay guys so these were the different types of bodies, my advice would be to aim for the macho physique but in the end it is all your choice isn't it?
- Next, start walking. Yes, you might flinch at the idea of moving around you block like an elderly woman. However, it will stimulate blood flow to all areas of your body - particularly to the muscles you want to start punching to new ceilings! Once you've walked for a week, get in the gym and complete a week or two of light, full body workouts. From there, move on to hitting each muscle group twice per week using a few more sets and a little more intensity. Finally, use this foundation of fitness and go all out - hitting everything on its own day and returning to the uber-successful 5 day bodybuilding split that is quite the standard.
- One common problem that many bodybuilders face is that they are constantly changing things up. You don't have to continually confuse the muscles of the body in order to become one of the muscle men - instead, you need to simply hammer the muscle groups of the body with a very effective and well thought out workout. You can't be taking days off of the gym every week for whatever reason. We all have things that limit our schedule - but very rarely do we let them derail our training. If you miss anything more than one workout a month, you're still spinning your wheels - and real muscle men do not do that! Got it?
- Finally, stop talking. Don't tell your mom, your girlfriend, or your buddies about the bodybuilding success you hope to soon achieve. Rather, just do it, man! Don't plan out loud. Keep your mouth shut. Anytime you want to start babbling about yourself, instead go to the kitchen and cook a meal for later. Complete some crunches. Just do anything but waste time planning for something that doesn't require that much planning, that you should be doing already. Just train baby - stop talking about it and just do it!
- Building muscle will require you to eat more of a variety of foods. You would want to consume the required food in order to gain an average of one pound per week. Look for ways to take in more calories and if you still don’t see a change, think about adding more calories.
- Mix up your muscle development routine. As with any workout routine, you can easily become bored after a while, which may keep you from continuing. Engage in different exercises each time you workout to ensure you work different groups each time. By doing this, you will stay motivated and exercise at optimal levels.
- If you want to gain muscle in an efficient manner, you need to eat enough protein. A great way to get the proper amount of protein is by consuming supplements and protein shakes. Take these before going to bed, as well as after your workouts for best results. To replace fat with muscle faster, consume at least one protein shake a day. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.
- Eat very well on the days that you plan to work on your bodybuilding. Approximately 60 minutes prior to exercising, consume calories. The idea is to eat enough to fuel your body for the workout, not to overindulge.
- It is possible to create the impression that you are larger than you may actually be. Concentrate on training your upper back, chest and shoulders to get this effect. A bulkier upper body will make your waist appear smaller by comparison, giving you more impressive proportions.
- You must make sure that your overall daily calorie consumption is adequate. There is a wide selection of online calculators that will help you figure out how many calories you will need to consume depending on how much muscle weight you are trying to gain. Ensure you’re getting your calories through lean meats and carbohydrates, and don’t forget produce to get you the vitamins and minerals you also require.
- Be smart about when and how you work out to optimize muscle growth and minimize injury. It is recommended that novice muscle builders workout only twice each week, while those with experience can do so three times each week.
- Although you are probably not perfect, you are incredible in your own right. You have taken the first step to transforming your life by having read what’s written in this article. This is a great start, so keep that momentum going and apply what you’ve read here starting tomorrow!
High reps maybe help you burn more calories while you work out, but training with heavy weights speeds up your metabolism and helps you burn more calories even 24 hours after your workout is done. The researchers at the Norwegian Sports university in Oslo, found out that training with heavy weights increases the post exercise oxygen consumption, which on the other hand refers to increased metabolism. As we mentioned before, it’s best that you build your workout around big and heavy movements in the range of 4-6 reps, and then add some supplemental exercise, performed with lighter weights and higher reps.
Most bodybuilders nowadays train on split routines, which means they train each muscle group once per week. They use a high volume approach and a lot of different exercises. Classic bodybuilders, however, opted for less volume and more frequency. Arnold Schwarzenegger writes in "The New Encyclopedia of Modern Bodybuilding" that bodybuilders of his era in the 1960s and 1970s would often hit each muscle group three times per week. Arnold himself would train his legs, back, biceps and abs on one day, then chest, shoulders, triceps and abs the next. He'd repeat this cycle over six days, then take a day off.
In the classic era, there were very few resistance machines -- these didn't really hit the bodybuilding mainstream until Arthur Jones released the Nautilus line of equipment in the early 1970s. Classic bodybuilders used primarily multi-joint free-weight exercises and focused on squat, deadlift and pressing variations. A popular routine, designed by champion classic bodybuilder Bill Starr is the "5 x 5" routine, which involves performing five exercises -- squats, power cleans, bench presses, incline presses and overhead presses. Other routines might include deadlifts, chin-ups, rows, biceps curls, dips and calf raises, but they seldom strayed from the basic moves.
Supplements weren't nearly as widely available as they are today, and there was a much smaller range of products. For this reason, classic bodybuilders consumed most of their calories from food. They based their diets around high-protein, high-calorie foods such as red meat and full-fat milk. While they did eat carbohydrates, many had a lower carb intake but ate more fat then the bodybuilders of today. According to Charles Poliquin, owner of the Arizona-based Poliquin Performance Center, classic bodybuilder Vince Gironda was one of the first to advocate the benefits of a lower carb, higher fat diet for bodybuilding.
Judging and Goals
The aim of classic bodybuilding was slightly different -- competitors did strive for muscle mass, but not at the expense of definition, symmetry and balance. A small waist, wide back and thick legs were vital, notes former pro-bodybuilder Chris Cormier. Old school trainers also placed an emphasis on health and trained not only for the physique, but to increase longevity and performance too.
TIP! Don’t forget carbohydrates when you are working out. Carbs are essential for keeping you energetic.
TIP! Don’t forget carbohydrates when you are working out. Carbs are essential for keeping you energetic.
Many people make the mistake of increasing their protein intake right after they start a bodybuilding program.
- Train opposing muscles while in the same session including your chest and back, or the hamstrings with quads.This setup allows one muscle rest while the opposing group is being worked. This is beneficial because the intensity of your workouts is easily increased with increasing the time you’re at the gym.
- Hydration is a huge impact on weight training. If you’re not drinking enough water, then you can injure your muscles. Hydration also a key factor in your ability to increase and maintain muscle mass.
- TIP! Don’t try to bulk up when doing extensive cardio training or preparing for a marathon. Although cardio is important for your overall fitness, large amounts of it can negatively impact strength training attempts.
- Push Yourself
- Know where your limit is, and push yourself in an exercise to the point at which you hit that limit. For each set you do, push yourself to the limit and don’t stop until you can’t do more.
- Add some plyometric exercises to your routine. This type of exercise develops the fast-twitch fibers that stimulate muscle growth. Plyometrics are similar to ballistic exercises due to the fact that they involve acceleration. For example, if you were doing plyometric push-ups, you would pull your hands off the floor and lift your body as high as possible.
- TIP! By creating a routine that includes compound workouts, you will achieve the fastest muscle growth. These are exercises that use several different muscle groups to perform a single lift.
- Working out your muscles has many great benefits to your overall life, despite not desiring bulkiness. It can elevate your self-esteem and confidence, improve your joints, add more strength and when associated with a simple cardio workout, plus strengthen your lungs if it is done in conjunction with some form of light to moderate cardio workout.
- Try to improve your bicep curls better. When most people perform these curls, you aren’t getting the highest benefit due to the fact that you aren’t moving the dumbbell or the bar past the point of alignment. You can solve this by doing barbell curls.
- Mix up your grip that you use. Use a mixed or staggered grip for doing deadlifts and rack pulls, as this will help you become stronger. This method will keep the bar from rolling over your hands.
- TIP! Do as many sets and repetitions as you can during your training. For example, do 15 lifts and then take a break of one minute.
- Keep doing your cardio regimen. Although cardio may seem unrelated to muscle development, this type of exercise is crucial for proper heart health. Three 20-minute cardio workouts per week should be plenty to keep your heart strong without the risk of impairing your muscle growth.
- You must always remember to stretch for 10 minutes before beginning any weight lifting exercises. This helps warm up your muscles to help prevent injury.
- Adults who are interested in muscle can add a creatine supplement to their diet. Creatine will increase your energy and help you add bulk. This supplement has been used by many weight trainers for quite some time. If you are high school age, then you need to avoid taking supplements.
- TIP! Try adding plyometric exercises to your workout regimen. These exercises let you create fast-twitching muscle fibers that can help build muscle.
- Do not be tempted to take steroids!Steroids have been proven to interrupt the body’s ability to produce natural hormones. Steroids cause damage to your liver, cause breast development in men, and often causes men to develop some breast tissue.
- Have you found the answers to all of your questions in this article? If you didn’t, search major bodybuilding sites for the information that wasn’t covered. New techniques are being discovered regularly, so stay determined and you can have the body you really want.
- Try to train atleast two body parts at each workout session.
- One bigger (eg. chest) and one smaller musle group (eg. triceps). And try to train each body part at least once per weak.
- Perform each exercise very carefully so that you dont get and injuries.
- Get plenty of rest between workouts, make sure the muscle has recuperated before the next sessions. Rest atleast one minute between sets.
- Change the exercise routine after every 4-5 weeks (atleast). Try to increase the intensity at each workout.
- To build muscle mass, do fewer reps, but do more sets and with more weights. Work your body harder just in a short period of time. Try to perform workouts at least 4 times a week.
- Avoid cardiovascular exercise in the begining period.
- Do 8-12 reps and 3-4 sets per body part for a smaller muscle group and 5-6 sets per body part for bigger one.
- Train an upper body part and then lower body part (rest one body part, work the other). This is goof for motivation and saves time.
- If your body takes longer recuperation time while you perform workouts then take more rest days. Try to sleep 8 to 10 hours per day especially imporatant to those with high metabolic rate.
- Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
- Take bodybuilding supplements (high in protein and carbohydrate).
- Never allow yourself to go hungry. Eat snacks in between main meals.
Breakfast - Beef patty and 3 eggs, cottage cheese and vitamins.
Lunch - Chicken or Fish, or Beef patty, small salad, option eggs and cottage cheese. Or Tuna.
Mid afternoon snack – Can of Tuna or chicken breasts or protein drink.
Dinner -Steak, or Chicken with small salad, cottage cheese and sugar free jello and vegetables.
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The above stressors will all impede physical performance and overall mental and physical development, they serve as irrelevant, extraneous information sources, which may create the inner turmoil and distractibility that lessens our ability to apply 100 percent in the gym, and to reap the rewards of these training efforts.
Weight training is absolutely necessary for building a lean, muscular and aesthetic looking body. I believe there are some gifted individuals who naturally have blessed genetics and achieve impressive physiques without that much weight training at all. Now, just think if they actually put a lot of work into lifting and how they could take their bodies to the next level.
Eating clean is the most important thing you will need to focus on when striving to build an impressive physique. Nutrition is the basic foundation of your body and you need to eat adequate calories in order to grow. If you eat junk, then you will look like junk. A nice aesthetic body becomes lean by eating a clean nutrient dense diet. Eating balanced meals with enough macronutrients (protein, carbohydrates, fat) every three hours throughout the day is critical to providing the calories and nutrients your body needs to train hard and recover. There is no way you can eat junk food and get amazing results. Take the time to go the grocery store and buy the best foods for your body to thrive on. Cook and prepare your meals ahead of time. This means taking responsibility for both your time and for yourself to get it done. Don't waste your hard earned hours in the gym by eating junk or skipping meals. Your diet is vital to your success when building an aesthetic physique.