What is the best workout for strenght building and looking like a body builder?
Question:
Answers:
a lot more work than what you're doing. google it.
Other Answers:
steroids, lots of it.
Isometrics.kynsyoligy.
You need to have 4 workouts, not one.
1 - Chest
2 - Back and Abs
3 - Legs
4 - Arms
Make a cardboard cut out.
Im a figure competitor so im very into the bodybuilding world. First-Diet is 90% the key.
Second is training
Third is dedication
If your good with all of that then your on the right track. Im not aware on how to bulk since in Figure you try staying as thin as possible with good but not massive muscle definition. (you can see my pictures on my 360 page) I can send you to my trainers website and he has a couple pages with workouts and diets.
do mine. i may be far from looking like a body builder but im huge and massive.
monday and wednesday - arms/triceps biceps.
tuesday and thursday- legs/cleans/squats
friday- cardio workout mile runs
sat and sunday- rest
ARMS/Triceps/Biceps
1. curls-any . preacher curl, military press curl
2. triceps push ups and machines
3. lat pull down for the back
4. biceps- bench press, incline press
5. pec flyes and incline flyes (use dumbbells not a machine)
Legs
1. leg curls and leg stretches
2. take 30 lb dumbbells and do 40 meter lunges
3. squats - at least 180 pounds
4. killers (leg hamstring stretches)
cardio
1. 30 ups and downs (constantly chopping of feet and going down with a push up and launching straight back up)
2. mile runs
good luck
You're talking about two totally different kinds of workouts. Strength building is done with very weight and a few repititions per set and 3 or 4 sets. The repititions start at 7 and go up to 12 per set, increasing 1 repitition pre week till you reach 12 when you increase the wieght by 5lbs and start with 7 repitittions again and go up to 12.
Body building to like a body builder is done with lighter weight and many repititions with 5 or 6 sets. The repititons start at 10 and go up to 25 with 5 or 6 sets. Then you increase the weight by 5lbs and start at 10 and work back up to 25 with 5 or 6 sets.
You should go to the library and get some books on weight lifting. They will have several, then pick which way you want to go. I've been lifting weights for many years and I chose strengh first. I got be 307lbs as a high school senior and won the strongest athlete in Memphis award.
Now at 51 soon to be 52 I do light weights and many repititons, not for body building, for staying fit and having my full range of motion to fight old age and arthritus. I now weigh 250lbs and I'm still stronger than most guys who are 20. I have 18" arms, 50" chest, and 26" thighs.
I'm not ripped and never wanted to be. I do have very big strong muscles and most young guys can't keep up with me. My age is guessed by people I meet to be 35 or 36. So wieght lifting has been good to and for me.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
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