Have you ever wanted to have a great looking body that you can be proud of? Do you want to confidently walk around on the beach with your shirt off and not be embarrassed? If you answered yes to any of these questions, then it is time to discover some proper exercises that will get you on the right path to having a ripped body.
Proper Planning Before Body Building
Before you begin any type of body building it is important that you understand that just lifting weights alone is not going to promote a healthy ripped body. The following are some essential steps which can greatly determine the success a person will have in gaining muscles.
* Plan a proper diet - Many people misconstrue the word 'diet' and think that diet equates to starving one's self. This is not true at all -- a diet means that a person, depending on his goal, has the proper and correct food intake. If you are thinking of gaining muscle and weight, then eating more calories than what you would be expecting to burn when you have an extensive workout would be necessary to fuel the growth of your muscles. You will need to have a balanced intake of protein, soy and fats. A nutritionist or dietician will be able to help you know what is good for you.
* Plan sufficient rest - Contrary to popular belief, your muscles don't grow while your lifting weights, they grow when they are resting. As you work out, your muscles are strained and flexed to their limit, especially if you lift the proper weights. When you go to sleep, the damage done to the muscles will be repaired and this is when your muscles grow. Getting a full nights sleep on a daily basis will promote proper muscle growth.
Exercises To Promote Muscle Growth
If you want to get a ripped body, then you definitely need to start lifting weights. There are some things that you need to consider when you want to build muscles. First of all, not all exercise programs are designed for body building. Also, not all exercises are effective in promoting muscle growth. If you really want to gain muscles, then here are some body building tips that are broken down to a three day exercise regime.
* Day One - 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, and V-Bar pull down.
* Day Two - Work your back and biceps. For the back, you can do the 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 Three - Work on your legs and shoulders. For your legs, you should do the squats, leg press, leg extension, and seated calve raises. For your shoulders, do the barbell behind neck press, military press, Arnold press, and shoulder press.
For each of these exercises, you should do 3 sets with 10 repetitions for each set. You should also remember that in each day, you should exercise your abdominal muscles with sit ups, weighted knee raise, and hanging leg raise. For each of these you should do 2 sets with 30 repetitions each.
This report is set up on a three day exercise regime but if you have the time in your schedule you could work out 5 times a week and keep Saturday and Sunday as your resting days.
It's up to you on how you schedule your workout regime. However, make sure that you keep in mind the first 2 steps at the beginning of this report. You need to have adequate sleep and a proper diet in order to promote proper muscle growth.
Every few weeks it's a good idea to change your whole program around with a whole new set of different exercises for the same muscle group. You will see that there are quite a lot of exercises that you can do.
Follow these tips and you can be sure that you will be able to promote muscle growth or muscle gain. All it takes is dedication and proper execution of the exercises. In just a short time, you will see positive results with your body.
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