Proper Bodybuilding Routines
Build muscle fast program is not a hit and miss affair. It does not take a genius to develop the proper
bodybuilding routines. Together with the determination to carry out the right workout, the proper way
of doing it will surely result in building muscle mass.
Any bodybuilder, either a beginner or a professional, must bear in mind that results from weight training
do not happen overnight. He must have the determination and patience to stick with a program to gain
the muscle size and strength he wants. He must make his weight training routine a priority.
Also, he should keep his workouts as efficient as possible. The really good bodybuilders know that the
amount of time spent inside the gym does not guarantee muscle mass. You do not have to spend 3
hours a day in the gym to build muscle mass. In fact, spending that much time inside the gym while
exerting the muscles will likely lead to overtraining. This will be counter productive. If you keep your
weight training workouts under an hour and a half (or better yet, and hour) and perform them 3 or 4
times a week you will get enough rest to grow bigger and stronger.
The following are just some traits of proper bodybuilding routines.
One, it must be short. This means that it should be between 45 to 75 minutes maximum while the best
should be 60 minutes being best. The reason for this is simple. After 75 minutes, the levels of muscle
building and fat burning hormones that the body produces begin to drop. What this means is that
training more than 75 minutes will prevent you from gaining muscle and losing fat fast! It will also
prevent you from fast recovery. As crazy as it sounds, more is not necessarily better for huge
bodybuilding gains.
Two, the rest in between sets should be kept to a minimum. The ideal is 90 seconds or less. Keeping
your rest in between sets and exercises down not only helps you to perform a lot of work and still finish
within the 75 minutes, but it also helps improve your cardiovascular system. Also, it has also been
known that this kind of training stimulates growth hormones output the most.
Third, the sets should be between 8 – 15 repetitions for muscle mass gains and 15-25 repetitions for
body sculpting purposes.
There are many reasons for this range in reps:
You get the best blood pump to flow into your muscle cells within these repetition ranges. This is
important since along with the blood come nutrients that nourish the muscle cells and help them
recover and rebuild bigger faster. Since you are doing so many repetitions, there is less probability of
injury since you will be using a weight that you can control.
Also, it ahs been shown in studies that muscle building and fat burning occur more efficiently at these
repetition ranges.
Lastly, training must be varied and cycled. It is not wise to get stuck with the same routine for a long
workout period. If a bodybuilder does this, this would result in zero muscle growth. Also, sticking at the
same workout regimen will surely lead to a boring and unenthusiastic day at the gym.
Therefore, proper bodybuilding routines must possess four characteristics, namely; right duration,
enough rest, proper reps, and variation.