Bodybuilding Exercises and Workouts

Hello,

I am looking for a really good, descriptive upper body routine. The main goal of this routine is to build muscle. Obviously i would also like to increase my strength. I am willing to put in as much time as possible, i just cannot find a routine which is good.

Does anybody know where i can find a very detailed and descriptive routine for upper body online?

Jack

according to exercise for men the first 3 exercises i would recommend that covers most of the upper body are they 3 UPs; the push up (the chest,triceps,shoulder, abs), the chin up(back muscle groups, shoulders, upper arm) and the sit up( abs, lower back). these three should we incorporated into a broader routine of exercises which can include the bench press (for more muscle mass), free weights and dumb bells and all the other stuff that guys do in gyms these days (like row cables or something like that)

edit; check body building.com or exerciseformen.com

I am female and thinking of using Body Fortress Whey protein to build up a bit of muscle (no plans to be a body builder – more defined basically), but am worried that unless I substantially increase my work out routine the Whey protein will just make me gain weight?

Muscle Milk Light by Cytosport helps to loose weight or maintain it. My GF takes it and likes it.

I am wondering which routine is better for building mass in the muscle? The specifics are
Full body: 2 exercises for each muscle group during a workout, I work out 3 times a week.
Specialization: 4 exercises each for 2 specific muscle groups eg. back and chest, also 3 times a week. Help is appreciated

Well, the key to look at is "sets per week per group." The other thing along with that you have to balance is rest days (which are incredibly important), as well as overall time spent in the gym to avoid burnout (going to the gym 7 days per week will get old pretty quickly, and you might just stop going!).

For example, my split is Monday – Upper body (9 sets each chest/back, 6 sets each others), Tuesday – Lower Body (9 sets each glutes/quads/calves, 6 sets each else). Wednesday off, Thursday Upper, Friday Lower, Sat/Sun off. So I’m getting 18 sets of chest/back/quads/glutes/calves per week, and 12 sets other groups. So to match that in a split routine (2 muscle groups per day), I’d have to go to the gym 4 days a week, but do 18 sets per muscle per day to get the equivalent workout. Which would be TOUGH to do. I can lift heavier only doing 9 sets per day, because I use weight that set 9 leads to failure of the muscle. Otherwise I would have to do weight in which 18 sets leads to failure…which would be a lighter weight. Make sense?

I have also read some things that seem to indicate that working more groups in a day leads to a greater endocrine response (ie, testosterone and anabolism) as opposed to splitting muscle groups. I would say that doing a full body workout is probably disadvantageous though because you are talking about a lot of energy there. IE, I try to put the same amount of energy into my upper body as I would in a full body workout. And then there is the time component. You don’t want to have to be in the gym 2 hours daily to get your workout done.

So in an effort to balance your time so you aren’t always in the gym, as well as maximize sets per week per group, I would recommend:

Day 1 – Upper Body (or Push)
Day 2 – Off
Day 3 – Lower Body (or Pull)
Day 4 – Off
Day 5 – Full body.
Day 6/7 – Off

If you have more than 3 days, I’d say copy my system:

Day 1 – Upper Body (or Push)
Day 2 – Lower Body (or Pull)
Day 3 – Off
Day 4 – Upper Body (or Push)
Day 5 – Lower Body (or Pull)
Day 6/7 – Off

A note about off days / rest days. These are important. They don’t have to be where I put them, but you should never do the same body parts back to back. You don’t build muscle in the gym…you tear it down. You actually build muscle while resting (the rebuilding phase). Overtraining WILL decrease your gains, there is a world of research on this. The only people who don’t need rest days are people who are on steroids/hgh, because their body can repair much faster than ours (because they are chemically supplementing). So make sure you are resting!

I am 15, and 5ft 7.

I am talking about full on body building, 5 day routine, with a proper diet. (No supplements)

I love weight lifting but I would struggle to go to the gym and lift 15 reps of half my max, as people have suggested at my age.

If my age is to young or my height is too small, what age and height should I start?

My dad is 6ft 2, my mum is 5ft 1.5. My genetic height is 5ft 9.5.

Cheers.
I was naturally weak, but I have done a bit of weight ‘training’ now I am above average. I have grown like an inch since I started though. (About 5 months)

The biggest concern amongst parents as well as children is whether strength training will stunt the child’s growth. This is a common public belief. Is this belief true or just a myth? Science proves it is a myth. So where did this myth originate?

This myth that strength training damages the growth plates of children, which would cause decreased stature growth, is believed to have stemmed from an old report which examined children in remote areas of Japan (Kato & Ishiko, 1964). This report stated that these children, who performed heavy labor, were short in stature. It should also be noted that these children "performed heavy labor in mountainous villages for several hours a day" in addition working and living on a poor diet (Faigenbaum, 2001). From this, it was speculated that strength training could damage the composition of the epiphyseal junctures, or "growth plates", from which bone continues to emanate until complete skeletal growth is achieved. This belief was not based on scientific findings, but an anecdote.

On the contrary to this belief, strength training strength training improves the bone mass density of children and adolescents (Morris et al., 1997). Osteoporosis, a progressive disease which causes bones to lose their mineral mass and become brittle and spongy, is an ever growing disease that affects more than 20 million Americans. Due to an insufficient intake of calcium, the body begins to use bone calcium for its needs. This is a problem in itself, but is further aggravated by the sub-optimal levels of bone mass on adults due to inactivity. Bone mass also decreases as one ages (Katch & McArdle, 1993). Without going into too much detail, exercise, more specifically weight bearing exercise, leads to the buildup of calcium in bones, assuming calcium intake is adequate. By exercising at an early age, children can give their bones a head start in the fight against osteoporosis.

Science does not support the myth that strength training has a negative effect on the growth of children, but rather it has positive effects on the their bone health and growth. These facts have lead to The American College of Sports Medicine (site), American Orthopaedic Society for Sports Medicine (site), and the National Strength and Conditioning Associate supporting child and adolescent participation in strength training programs.

"Will Strength Training Lead To Other Injuries?"

Another common concern is that children are easily injured from participation in strength training programs. Research shows that "young athletes participating in resistance training… do not appear to be at any greater risk of injury than young athletes who have not undergone such training" (Guy et al., 2001). In fact, strength training will prepare children who plan on participating in sports for the magnitude of forces they will experience in practice and games, which will decrease their risk for sport-related injuries (

What i want is a fast, supplement free all round body workout using all my musles!

Ok there is a lot here but trust me it should all be worthwhile reading. I give myself a full body workout at home with no weights or anything. I personally prefer working out at home instead of the gym and I would recommend it.

For Upper Body:

Pushups are great. They work out the Triceps, Chest (Pecs), Shoulders, Abs, Back and a little of the Biceps. There are loads of variations of them to make them harder or focus on particular muscles such as Diamond Pushups (Triceps), Wide Stance Pushups (Pecs) or Clap Pushups (Power), alternatively you could do chin-ups and pull-ups which work out the Shoulders and Arms or just do some basic Bicep Curls using a rucksack full of hardback books.

For Core:

Core muscles are the back and abs and are vital if you want 6 Pack Abs. There are millions of exercises and it is important that you vary these exercises as they each work out a slightly different muscle. Try Sit-Ups, Leg-Ups, Crunches, The Plank, The Russian Twist and Pike-Ups. You should really feel your stomach burn and almost a little sick if you do these well. Don’t worry though because these pains wear off quickly and you will see results very soon.

For Lower Body:

The lower body is often ignored by weight lifters but it is perhaps more important than the core and upper body. The main muscles you need to workout are the quads, the calves and the hamstrings. For the quads you can do squats. Like pushups they’re loads of different variations like explosive squats which help build power good for contact sports like rugby and American football. Hamstrings you can do Bench Hip Raises (Google it!) for calves you can put on the rucksack filled with books that you used for your bicep curls and to calf raises (Google again!!!) and this will also work the gluteus maximus (your backside .

Of course cardio is also essential. Simple activities like walking, running, swimming, cycling and dancing help burn away any fat that there may be as well as breaking down all of your muscles for a sustained period of time. A little cardio alongside these exercises cannot go wrong! Here is a routine which I do and is really good!

30 bench hip raises
20 diamond pushups
30 bicep curls (each hand)
20 wide stance pushups
50 explosive squats
20 weighted calf raises
20 close side pushups
20 upright rows
a mix of sit-ups, crunches, plank and other core stuff

Hope this helps and good luck!! I really would recommend this over going to the gym as it is far more convenient and not that much less effective + no expensive gym fees!!

I wat to know wat is the best way that i can go by .for me to get good results fast for biger muscles?
wat are the best routines to take?
and wat supplements show better results?

Lift heavy! You can break out your work out by body part, but since you want to do it fast, you can work out your entire body at once… but, I’d suggest you do upper body chest/back, legs, and your core… don’t forget cardio. Even though you want big muscles, you don’t want to neglect your heart… incorporate some cardio, enough to break a sweat. You can go to www.exercisetv.tv to view different types of workouts and to see the proper form (so you don’t hurt yourself). As for supplements, I’d stick to creatine… Try to eat as much nutrients in its raw form as possible… limit processed foods! Protein protein protein!!! Good luck!

I have been getting more serious about the gym and i need a good work out plan. i plan on going 4 days a week and wanted to know whether it was better to do 1 or 2 exercises of each body part every day or do chest and tris one day and back and bis another day etc…

Anyway The main question is can someone post a 4 day work out plan for upper body only to best help gain muscle. i heard that its best to do a multi body part workout every day and that you should on be in the gym for an hour max.

You should split your workouts between upper and lower body. This way you will be working your upper body twice a week, same with lower. Also, make sure you only do one exercise per muscle, but do as heavy a weight as you can for a low number of reps. If you workout until muscle failure, you will achieve hypertrophy and have better results.

pls tell me websites except bodybuilding.com

it should contain complete information

Navigate to site and click on Workouts, a small menu will open directly beneath its small and bordered in gray, I didnt see it open when I was first in the site. The exercise page is very in depth and well illustrated.

I dont want big muscles or shoulders just more strength.

push ups

Right now i am currently 5′11 and half about 240lbs or less 41 inch waist(down from 251 and 46 inch waist) and I want to start body building. I have a good amount of muscle and starting to get definition but need like a strict diet and routine (healthy) do not want to go on something malnourishment rampage like some body builders do.

Try something like burn the fat, feed the muscle. You generally lose 1-3 pounds per week, but it’s a regiment you can use to put lean mass back on too. Balanced diet (40-50% carbs, 30-40% protein, 20-30% fat), your normal lifting routine, & cardio to burn off the fat.