The Essentials of BodyBuilding

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Beginners in bodybuilding are the lucky bunch – it doesn’t matter what routine they follow, they are sure to build a lot of muscle anyway!

However, while the beginner will build muscle and increase his muscle mass no matter what bodybuilding regimen he follows, knowing the basics and optimizing the best work out for you goes a long way towards enhancing your bodybuilding results.

The beginner is the stage where the body builder can truly discover what works for them and what doesn’t. At the beginner stage, if a body builder truly concentrates on perfecting his form and routine of exercising and coming up with the perfect diet that enhances his muscle mass increase, this will help them in the long run when they reach plateau stages of growth.

So here are some of the essentials every beginner must know to get the most out of their body building!

Heavy Compound Lifts Are Vital

These heavy compound lifts are basically muscle building exercises that are similar to how the body moves naturally in the various little exertions it does every day. Hence, these exercises are also termed Natural Moves work out.

In a Natural Moves work out regimen, you are basically doing the same work your body was naturally built to do, except harder and with greater muscle usage.

Hence, this type of work out is the best conditioning you can give to your body! Not only will the body not get alarmed and go into preservation mode due to overwork, you will also build all your vital muscle groups to a greater extent!

Natural movements heavy compound work out involves some basic exercises. Read on to know more!

The Best Combination of Natural Movements Workouts

As explained above, natural Adonis Golden Ratio movements workout involves stuff you do every day – except more!

As such, the regimen for this work out involves – squatting exercises, Dead lift weight training, Bench press work out, rowing work out routines and heavy lifting workouts.

Let’s take a look at them one at a time. Squatting is the movement you do when you squat to the ground to pick up something from the floor. So, when you are doing squatting in body building, you do the same movement – but with weights and while maintaining perfect muscle building posture and form!

For the beginner body builder, squatting routines are vital to condition their lower body and prepare their muscles for serious body building. You can add a series of increasing weights to your squatting regime to get the most out of this basic bodybuilding exercise!

Next comes the Dead lift weight training. This is the movement that you do when you bend at the hip to reach the ground. Your body bends only at one place, unlike squatting where you crouch down. So, to add to the basic movement, in bodybuilding you again include weights!

A considerable amount of weight is lifted every time in the dead lift training technique, thus giving a tremendous work out to your upper body and arms. The chest pectorals, the abdomen, the thigh muscle group and the arms all get a rigorous conditioning thanks to this work out!

After that we have the Bench Press. The bench press is one work out that is perfect for bodybuilding irrespective of the stage of training you are in. It is the ideal exercise for adding muscles and is time tested and a proven technique. And on top of all that, bench pressing is also an exercise that comes under the Natural Movements Heavy Compound lifting category of excellent bodybuilding routines!

While doing the bench press, you do two basic motions your body muscles are already programmed to carry out – the push and the pull. Bench press combines two of the most important Natural movements weight training, the movement by which you push something heavy away from your body and the movement by which you row or pull in heavy objects towards your body.

In the bench press, you lie down on the work out bench and add increasing volume of weights to your barbells and carry on to do these two basic natural compound lifts!

First, you do the Pressing or the Pushing movement, wherein you lift the barbell up, pushing the heavy weights away from your body, thereby giving an excellent work out to your arms, shoulders, chest and abdomen.

The next movement involves Pulling or Rowing of the heavy weights, where you are sitting upright and the heavy weights are in a perpendicular positing to you and you are pulling or rowing the weights in – much like one would row oars on a boat!

These two basic push/pull work outs are the ultimate for building muscles. They give excellent muscle mass increase in the entire upper body muscle group and in the leg and calf muscles as well, due to bracing of the leg muscles to support the heavy weights while lifting.

The last, but not the least, is the Overhead press weight lifting.

This is a simple work out movement that you do every day – the act of lifting weights above your head. However, of course, here you do so with a heavy set of weights!

In Overhead press, you are given a barbell with increasing volumes of weights over a period of time. You give a heavy workout to your arms, torso and abdomen muscles while lifting these heavy weights. This is also the ideal work out for building some serious shoulder muscles!

Isolation Lifts vs. Natural Lifts

Isolation lifts are the work out exercises you do in body building, for which your body is not built naturally but which you can master over time to build up a substantial increase in muscle mass.

The isolation lifts – while very highly effective – are usually best avoided for the beginner body builder. In a beginner, the body is already primed for muscle mass increase.

Forcing out more muscle growth through isolation lifts, which are both more difficult and may cause more complications, is unnecessary for the beginner body builder who can grow as much muscles if not more through the perfectly comfortable natural lifts.

So, if you are a beginner, get started on working out a good natural movements bodybuilding regimen for you!

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