Bodybuilding Exercises and Workouts

I’m 110 lb & not very strong. How to start and start seeing results soon?

If you’re going to workout. I suggest getting some dumbbells. They’re really worth it because there are so many exercises that work on different parts of your body. I don’t do push-ups or pull-ups, of course, that doesn’t mean you don’t have to. Oh, and set yourself a workout routine. But base it around what you want to get the most out of. I do a Monday-Friday based workout, with my bicep/tricep workouts on Monday, Wednesday and Friday (these are just examples, they’re not the only parts of my body I work out on on those days). With the not so important ones on the Tuesday and Thursday. (Hopefully you get what I mean).
Don’t work on the same part of your body every single day. Your muscle grows during the resting period, not during the workout itself. Leave at least 24 hours before working on your stomach/other body parts again.
Work out in sets, that means: 10-12 reps, 1 or 2 minute break, followed by another 10-12 reps (etc.). Set your own sets, I do on average 4, although with my bicep workout I switched the set number up to 5 after 2 weeks.
I’ve been working out for almost three weeks now, and my muscles are noticeably different. Of course it’s different with everyone with varying testosterone levels and stuff. If I were you, I’d get into the mind-set of your muscles be considerably bigger/different after a month or two. ‘Cos then if you do notice anything after a couple of weeks, you’ll be really happy, I certainly was. (At the moment, I’m using 3KG weights, not a lot, but it works .
If you continue to work out for a few months, remember to change your routine around, your body will get used to the same workout, so changing it will ensure good results.

Here’s a good site with animations for the excerises: http://www.sport-fitness-advisor.com/dumbbellexercises.html

Hope this helps

Hey, I’m starting to train/eat/live like a body builder because I am attempting to gain massive muscle and weight, the workouts I did for the last year have made me a steady 150 pound (big improvement) But I’m at a strength and size plateau…. I see a lot of body building workout plans, but nothing about rest!! Is 3 minute rest between heavy sets of 5-7 reps ideal?
Also, should I drink Gatorade or water during a workout

The 3 minutes and 5-7 reps sounds great! i personally do 8 reps max and it works. i do one set then rest for around 3 minutes and again lift as heavy as possible!

a great way to decrease rest time and increase the amount of reps possible is through creatine take before workout and it will help a lot. very contraversial is creatine but it worked for me and helps a lot.

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I often hear people say how sore they are from working out the day before. If you dont feel this overwhelming soreness the day after Working out, are you not building muscle? Does someone who has this soreness at an advantage, in the sense of building muscle, over someone who doesnt have it? If you need this soreness, what could be the problem that is preventing this soreness? Please tell me anything you about this subject.

soreness is from a buildup of lactic acid in muscles. Just because you are not sore does not mean anything. Although if you are slacking off you wont be sore. If you are sore that means that you built muscle. If you are consistently not sore then you may need to up your weight that you are lifting. If you are trying to build more muscle make sure you up the weights.

I just joined this fighting club in my neighbor hood. I am not bad fighter, but I cannot take hard punches. So I was told that I have to workout. Anyway, should I do a strength workout or a body building (muscle building) workout?

Don’t bulk up. Very big muscles tend to consume a lot of energy and oxygen. You’ll gas out easily. Focus on strength and also cardio workouts.

should you allow 72 hours of rest so you go for example, monday thursday sunday? or should you go monday Wednesday friday?

I have found it beneficial to workout every other day on the upper body and then on the alternate days work on the lower body…legs, butt, etc. But I also take off every 9th day and resume my schedule as if I hadn’t taken the day off.

I know creatine is mainly used for body building, but if i were to take it and only do say running and cycling for fitness, will anything happen?

Yes, It would help build up your leg muscles.

I hear that if you work the same muscle for example your biseps, then your muscle will burn and you won’t be able to make that muscle grow ever again. But i’ve only heard this from friends, never from an expert. I wonder if it’s true

Yes it is true that you will burn out your muscle. Basically what happens when you work out it you are making very small tears in your muscle fibers. So your muscles need time and nutrients to repair the damage (making them bigger and stronger in the process). It is recommended to have 3-4 days in between workouts of the same muscle groups.

As an example, here is a workout routein that give the propper rest:

Monday – chest and tricepts
Tues – back and bicepts
Wed = break
Thrus – legs
Fri – sholders

Hoep that helps

Adam Beazley

Should i target one group of muscles a day(i.e. monday-shoulders, Tuesday – chest, Wednesday- Triceps,) or Work secondary muscles i.e.(Monday-Upper Chest, Biceps, Tuesday-Middle Chest, Triceps, Wednesay-Front Deltoids, Quads) Which is more effective or better?

I would not follow a training split such as the one you have described. See if you can fit this kind of training split into your schedule:

Monday – Chest and Triceps
Tuesday – Back and Biceps
Wednesday – OFF
Thursday – Shoulders, Abs
Friday – Legs

This is just an example. It’s good to find out what works for you best. And make sure you switch it up every once in a while to surprise your body. Also, if you are trying to gain lean muscle mass, pay strict attention to what you eat. There is a lot of information on the subject, and rather than bore you to death, you can find out what you might like to know at bodybuilding.com (go to supersite and find the forums, they are a wealth of knowledge for anybody from beginners to advanced weightlifters). Good luck, and stay motivated.

Aloha from Down Unda!
Body types of humans all work alike
Use the source URL below to read a few pages, look at about a dozen diagrams, take two aspirin & check back in 60 days!
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Best wishes ~

What are ten differences between bodybuilding and toning?
And what would be a decent weekly workout that will tone, and body build?

Bodybuilding focuses on sheer muscle size, power, strength and maximum load. Toning is all about creating a chiseled, lean, defined body while lowering body fat percentage.

For the average human, toning is the best way to maintain a healthy body in my honest opinion. For every day tasks, moderate weight lifting will be more than adequate for building muscle strength. Toning also means you would be incorporating some kind of cardiovascular exercise, which means you are strengthening your heart as well. This has all sorts of benefits like lower blood pressure, lower pulse, greater stamina.