Having a strong lean muscular physique is hard work. A bodybuilding routine along with a clean healthy diet can help you reach your goals.

If you want to get a ripped body, then you definitely need to go to the gym and start lifting weights. However, you have to remember that lifting weights alone will not promote muscle growth. There are basically lots of things that you need to consider when you go to the gym and when you want to build muscles. First of all, not all exercise programs are designed for bodybuilding. Also, not all exercises are effective in promoting muscle growth. Muscle growth takes place when the muscles are first stimulated by an intense workout, then are given proper nutrition, adequate rest, and most importantly, enough time, to go through the chemical process of building bigger, stronger muscle fibers. For optimal muscle growth, recovery is just as important to your results as the workout. The workout has to come first; it is the stimulus, the thing that flips the switch and sets the muscle growth process into motion. Recovery time is when muscle growth takes place. Your body doesn’t actually change during the workout; the workout merely stimulates the change. Then you need a recovery period to give your body time to produce the actual muscle growth.

The first thing that has to happen after a workout is that you need to fuel that muscle growth by replacing the energy your just used with nutrient rich high protein foods. Once that energy has been replaced, then your body pile some extra muscle growth and the bodybuilding process can begin.
Recovery and muscle growth both require time to be completed. If your workouts are too long, or you work out too frequently to allow for full recovery, you will short-circuit the muscle growth process.

If you really want to gain muscles, then here are some body building tips that you need to remember.

I like to use a 3 day schedule. This gives ample time for your muscles to heal and grow before you challenge them again.

Day 1 : On the first day, you should try exercising the chest and the triceps. You should at least do four exercises for each muscle group. For the chest, you should do the bench press, inclined barbell press, lying dumbbell fly, and cable crossover. For the triceps, try the kickbacks, barbell triceps presses, close grip bench press, dips or V-Bar pull down.

Day 2: For the second day, work your back and biceps. For the back, you can do pull-ups, bent over barbell row, Romanian dead lift, dumbbell lying row, and cable seated row. For the biceps, you can do the alternate dumbbell curl, standing barbell curl, preacher curl, and cable curl.

Day 3: For the third day, work on the legs and shoulders. For the legs, you should do squats, leg press, leg extension, and seated calve raises. For the shoulders, do the barbell behind neck press, military press, Arnold press, lateral raises and dumbbell shoulder presses.

Day 4: Rest

For every exercise, you should do at least 3 sets with 10 repetitions for each set. You should also remember to add abdominal exercises twice a week. Example exercises include sit ups, weighted knee raise, bicycles, leg raises hanging leg raise, etc. Visit my Abs Page for many different abdominal exercises. For each exercise, you should do at least 2 sets with 30 repetitions each.

Every 3 weeks I like to change the bodybuilding exercises, and routine order and add some new movements. This muscle confusion can further enhance and stimulate muscle growth. For example using the pec deck instead of lying flies for chest or pull-ups in place of lat pull downs. You will see that there are quite a lot of exercises that you can do.

Do not neglect proper Nutrition and Rest. two key elements in promoting muscle growth.

Remember these tips and you can be sure that you will be able to promote muscle growth or muscle gain. As you can see, it is quite easy for you to build muscles on your body. All it takes is dedication and proper execution of the exercises. In just a short time, you will see positive results with your bodybuilding routine.

“Many of life’s failures are men who did not realize how close they were to success when they gave up.”

Thomas Edison,

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