Bodybuilding Exercises and Workouts

I am about 5 foot 6 and weigh around 65 kg. I want to get off to the best possible start in bodybuilding without ruining why heart and lungs, I have asthma, http://uk.youtube.com/vicsnatural this is the workout.

are u gna stick to this though??!

since now i am going 6 days a week at gym and working out. what is best 6 days or 3??? and why ?? also i am not into bodybuilding just to know. i just want to build a strong body at some point not get muscular like bodybuilders. so what is good???

There are professionals who back up both sides. There is no ONE right way. The things you should remember are to make sure that when you do work out, you are pushing yourself to the max and also that you are getting plenty of rest and taking in the proper nutrients. I will lay out the benefits of the two workouts.

Since you say you do not want to be a super big body builder I’ll start with the benefits of the 6-day a week workout.
-It is good for the people like you because you are not getting a lor of rest. Naturally if you wanted to get really big you would lift a lot of really heavy weights and therefore would be stiff longer and in need of more rest. However, if you want to build strong muscle and simply stay in shape, a six day per week workout is good.
-With this workout you only getting one day of rest so when you workout you must use light weights
*Note, just because you use light weights doesn’t mean you "take a break" or "take it easy". Do about 65% of your 1 rep max and do maybe 4 sets of 12. just a suggestion.

Now if you were to workout 3 days a week, this is a routine for bosy builders who use splits. They workout each muscle once per week so they can give each muscle a full weeks rest as it will be sore and will need the rest. This is the routine I use.

Happy Lifting

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My workout partner is leaving out of state in 2 weeks.He gave me his straps for his memory.I was thinking about giving him my bodybuilding bible arnold education for a bodybuilder the book.I dont use it anymore.Would it be a good gift.One of my best workout partner i had in my entire life.I worked out with in for 3-4 months although it felt like 1-2 years.

Did he see "Burn After Reading"? If so, get him a red athletic polo type shirt Pitt wears and have "HARDBODIES" screened on it. My gf got me one last week and it’s awesome.

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I am a total newbie to this entire gym and workout business. I am trying to build muscles. Tomorrow would be my 3rd day at the gym and I am not sure if I am doing anything right. I have been sore lately but not sure if thats a good sign. I have been following the routine posted at http://www.bodybuilding.com/fun/best_newbie_workout.htm My question is: How much weight should I be lifting? I can lift upto 20 lbs barely and thats what I had been doing so far. Do you think I am just wasting time at the gym or is that okay for me? If 20lbs is too light, what do you recommend. Any suggestions would be greatly appreciated

I am 21 years old, male, 150 lbs, 5′10". I am a good runner.
Thanks for the answers. By 20lbs I meant the free weights, like during dumbell raises and other exercises involving dumbells. As for lat pull downs I think I went till 50 lbs. Your answers were greatly appreciated.

Your focusing on the wrong things, which is normal for all beginners. Its not the weight that is important but the amount of quality reps you can do. for those trying to build muscle 3-5 sets of 6-12 reps is usually recommended. (A rep is one complete movement of a weight, and a set is a group of reps, usually separated by 30sec-2min)(and by quality i mean form, no swinging the arms or bending the legs or letting the elbows flare out.)

whenever starting a new workout, I go lighter, about 5lb less than what i think i can do, and make sure i can go beginning to end pumping out the right amount of reps in every set. If i can, ill move up the weight next time.

The point is, find a weight your comfortable with and work your way up, its a very personal process and you should never compare your weight with those around you. A good curl with 20lbs will get much more results than a bad one w/60lb.

What’d be a great workout plan (and regimen) I could use to build lean (not bulky) muscles [ectomorph/lean]. Mainly interested in a total body transformation all the way from the legs, to the abs, all the way up to the upper back (or neck muscles). Recommending specific foods would be a nice plus, but giving the actual basis on what is and isn’t needed, like the daily recommended carbs, proteins, and fats intake would be even better, as I can figure out on my own if certain foods are ok to eat during pre and post workout.

I know that a light snack such as something with a little carbs might be appropriate during pre-workout for energy, such as a large fruit or 2 like a rubyred grapefruit would be fine, but a more reliable source of info for me would be the actual recommended carb/protein/fat intake during pre, and the carb/protein/fat intake during post.

If you guys want, you can even post alternate workout/eating suggestions for all body types: Lean, bulky, and stocky, respectively, ectomorph, mesomorph, and endomorph.

Also, i’m thinking about purchasing the following Protein Supplement:
http://www.bodybuilding.com/store/bev/muscle.html
To aid in the transformation.

Also, how many times a week should I work out; when would be a good time to rest and recover, etc….. the works.

I think if the right answer is presented, this could be useful information for just about anyone who’s interested in undergoing a body transformation, so i’m going to extend this question (if needed) when the time comes for it to be extended. I will give the person with the best answer a 5-star rating . TIA!

It is best to workout three to four times a week. The other days just run and do other cardio machines. On one or two of the days that you work out, do squats, bench press, and hang cleans and power cleans. These will provide more strength. Also every other week just do maximum lifts. This way you’re lifting more weight the other times you work out. On other days you workout, do pushups, crunches, hop-ups on to a box, and other weight machines, biceps, triceps, and legs. On the crunches, lay down like your doing regular crunches, but bring your knees up over your waist so they are parallel to the ground. Do 21 crunches on the first set, the next set 20, then 19…. When you’re done go back and do 21 more. Do the same thing with push ups, start regular pushups at 13 reps and then do 12, and then 11… Also another good thing for you abs are bridges, get into a regular pushup position and then get onto your fore arms and hold for a couple of minutes. It is best to do these push ups and crunches a lot so you get better at them. Another good thing to do is wall squats and squat jumps.These excersises will ultimately give you very strong legs.

These excersises will ultimately give you very strong legs and core. All of these workouts provide strength and power. It is good to eat a lot of protein. Muscle Milk provides a lot of protein per serving. Also meat, fish, eggs, and other protein supplements and bars. Lay off of the junk food. You may also get vitamins and the supplement creatine at your local stores. But if you take creatine make sure to drink a lot of water. Don’t work out everyday because your muscles need time to repair.

I am 16 and i weigh about 130 pounds. I am fairly skinny. I am looking for a workout/fitness plan to gain a couple pounds of muscle but i want to look more lean and defined rather than bulky and buff. I don’t want a lot of muscle but i want what i do have to be sharp and tone. I have been looking into P90X because it sounds like more of a refining product rather than a bodybuilding or weight lifting. Any ideas?

Do martial arts to get that tone muscle look. Martial arts provides both anaerobic and aerobic workouts. It combines discipline, muscle training and flexibility to your body. It’s the flexibility that keeps you lean and limber. At the same time, you define muscle groups and works the core.

Good luck.