Did you ever want to have that amazing body that you’re proud of? Would you like to walk confidently on the beach without your shirt? If you answered yes to any of these, then you want to gain some muscles and get a ripped body.
If you want that ripped body, then you’re going to have to hit the gym and start weight lifting. However, remember that just lifting weights alone isn’t going to promote the growth of your muscles. There are a ton of things you’ll have to consider when you go to the gym when you’re building muscles. First of all, not all exercise programs are geared towards body building. Also, not all of the exercises are effective as others at promoting muscle growth.
If you truly want to gain nice muscles, then here’s a tip about how you can design your weight lifting workout schedule.
Body building is pretty much a 3-day exercise regime. On your first day, you should concentrate n your chests and triceps. Aim to do at least four exercises for each of your muscle groups. For example, for your chest, you could try doing the bench press, lying dumbbell fly, inclined barbell press, and cable crossover. For your triceps, you can try doing kickbacks, close grip bench presses, barbell tricep presses, and the V-bar pull down.
For your second day, you could try concentrating on your back and biceps. For your back, you can try exercises such as the bent over barbell row, dumbbell lying row, Romanian dead lift, and cable seated row. When you’re doing your biceps, you can do the preacher curl, alternate dumbbell curl, cable curl, and standing barbell curl.
When you’re working on your third day, you should be doing your legs and shoulders. When exercising the legs, you can try out seated calve raises, squats, leg extensions, and leg presses. You can do shoulder presses, barbell behind neck presses, military presses, and Arnold presses for your shoulders.
For each of your exercises, it’s optimal to do at least 3 sets of 10 reps. During each of your days, you should also include abdominal exercises, such as sit ups, hanging leg raises, and weighted knee raises. Try and do at least 2 sets of 30 reps for each of those exercises.
This was just an example of a workout you can do. You should be working out 3 times per week, or if you have enough time on your hands, you should work out 6 times per week with Sunday as your resting period.
It’s completely up to you and how you want to create your weight lifting workout schedule. However, remember that you must include rest periods! Each of your muscle groups should get at least 2 days of rest before you work on them again. You’ll need enough sleep to allow your muscles to grow.
Also, another thing you could do is change your whole exercise regime every 2 weeks. By creating completely new sets, you won’t let your muscles adapt easily and that will promote muscle growth. If you look around, you’ll see that there are a ton of weight lifting exercises that you can throw into your mix.
Keep in mind these tips for your weight lifting workout schedule and you’ll definitely be growing muscle mass. All it takes is a lot of dedication and the proper execution of your exercises. In a short amount of time, you should start seeing some great results occurring.
