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Bodybuilding is
considered the king of sports. The ancient
statues of Greek gods stand testimony to
motivate one to follow this royal sport.
Bodybuilding as a hobby helps appreciate the god
given body and also keeps one away from harmful
distractions like drugs. The human body is a
marvel of engineering and bodybuilding
compliments its overall enhancement
intrinsically and aesthetically. Bodybuilding
maximizes muscle growth and muscle strength
through a combination of exercises, diet, and
rest. Bodybuilding is one of the most popular
sports in North America and several competitions
are held to determine the most beautiful male
and female body in several categories.
Bodybuilding is also a hobby that can prove to
be quite a rewarding vocation if followed
diligently. The first large-scale bodybuilding
competition in the US was held at Madison Square
Garden in the year 1904. Al Treloar the winner
of the title “The Most Perfectly Developed Man
in the World” won a cash prize of $1000, a
handsome amount in those days.
The perfect age
to seriously start bodybuilding is between 13 –
15 years. Before that age, kids should be
encouraged to do push ups, sit ups, and run, to
be in good physical condition. At the age of
thirteen individuals should have a routine that
includes pull ups and dips and a lot of cycling
or mountain biking to work the legs. Fifteen is
the right age when weight training can be
started, though some advocate thirteen is the
best age to begin weight training. Early
initiation helps kids gain strength and size and
if interested can follow other sports to suit
them. Till the age of fifteen it is recommended
that kids do a full body workout with sufficient
rest. Main power exercises can begin once the
kid has crossed the age of fifteen.
Ideally
teenagers should workout three days a week.
Monday, Wednesday, and Friday. Monday being the
first day of the week it should be reserved for
a heavy workout. On Mondays bench press, squats
and power cleans - 5 sets of 3 repetitions.
Heavy workouts increases the strength and makes
the major muscles stronger. Initially it will be
difficult to complete 3 repetitions, however
once you are able to do that increase the
weight. After the main exercise you may train
your arms, calves and abs. Do not over train
other muscles.
Wednesdays
light workout of squats, incline and pull ups -
3 sets of 8 repetitions. If you can do more
repetitions do so in the third set with increase
in weight. After this main exercise you may work
on the other body parts lightly. Take care not
to over train and leave the gym in one hour.
On Fridays
workout should be of medium intensity - 5 sets
of 5 reps of clean and press, barbell rows and
squats. Once you are able to do 5 reps in the 5th
set increase the weight. You may do barbell
curls for your biceps and crunches before
leaving the gym.
This type of
training is ideal for teenagers to begin
building lean muscle mass, strength and speed;
the form on every repetition should be
maintained. Nutrition also is very important
teenagers diet should include peanut butter,
milk, eggs, meat, chicken, whole wheat breads,
fruits and vegetables. It is important to watch
your weight in case you notice you are gaining
fat cut down on part of your meals.
Now lets see
how someone who has never lifted weights before
the age of 30 should train.
In case you
decide on bodybuilding relatively late in life
it is recommended that you first consult your
physician. Once the doctor gives you a green
signal you need to list out what you want to
achieve and what are your expectations from
weight training. Set up your own realistic
goals. Remember it takes time to see change in
size or strength, so give yourself at least two
months before looking for results. Persistence
and dedication is needed to achieve your goals.
Your training
program will depend on a few things like your
motivation, and genetic potential. It is
advisable to take guidance from a trained
professional in putting together a training
program.
If you have
never lifted any weights in your life and are
absolutely new to bodybuilding then you should
start with exercises that don't involve weight
lifting. Follow the simple routine as below and
as you increase your strength and muscle mass,
you may consider training with weights under the
supervision of a trainer.
Shoulder
width grip chin ups.
Your goal should be 50 chin ups. No matter how
many repetitions you can manage per set try and
complete 50 chin ups. There is a chance that you
wont be able to do even one but keep trying and
complete 50 repetitions. After the first few
weeks increase the number of repetitions per
set. If chin ups are proving difficult you may
do front pull downs. Chin ups is the best
exercise for beginners to get broad, strong
shoulders.
Parallel bar
dips.
An excellent
exercise for the chest, deltoids, and triceps.
Use a grip that is slightly wider than your
shoulders. Do 5 sets of 15 repetitions each,
this exercise is very good to develop strength
in your chest and triceps. If you lean forward
and do dips, you train your chest and if you
keep yourself straight and do dips you workout
your triceps and deltoids.
Crunches.
Crunches
exercise your abdomen muscles and tones them up.
Lie flat on your back and place your feet
against the wall or on the seat of a chair in
such a way that your lower legs form a right
angle with your upper legs and your upper legs
form a right angle with your torso. Place your
hands behind your head or across your chest
throughout the exercise. Now using your abdomen
muscles lift the upper body. Concentrate on the
effort and don't care to go too high. Do 3 or 4
sets of maximum repetitions you can manage.
A note of
caution: you will feel very sore and your
muscles will feel tight after your first
workout. Rest for four to five days after your
first workout and from there on train four days
a week. After you have followed this routine for
three months you will be sufficiently strong to
work with light weights. Start with barbell
squats, 3 sets of 15 repetitions before you do
shoulder width chin ups. After this you can do 3
sets of 12 repetitions each of bench press
before the parallel bar dips. So your ideal
routine should be 3 sets of squats, 50 chin ups,
3 sets of bench press, and 5 sets of 15 reps of
parallel bar dips. This routine has to be
followed for two months and then you can add
barbell curls for biceps after bench press,
military press, shrugs for shoulders, calf
raises. You can then split your training over
two days. Day one should include 2 sets of
squats of 15 reps each, bench press 2 sets 15
reps each, chin ups 2 sets of maximum reps you
can manage, and 3 sets of crunches. Day two
should include 2 sets of military press of 12
reps each, parallel bar dips 2 sets of 12 reps
each, shrugs 1 set of 15 repetitions, calf
raises 2 sets of 25 reps each and 3 sets of
reverse crunches.
It is
recommended you buy a chin and dip station
costing about $250 to $350 from a reputed
fitness equipment supplier or if you are
technically inclined you may fabricate the same
less than $100 in your garage itself. You may do
your crunches without a sit up board; an
adjustable sit up board costs about $150. A
barbell with around 300 pounds of free weight
and a pair of spring collars is sufficient for
beginners and costs around $250. Apart form this
you will require a flat bench for bench press.
This is all the equipment you need to get you
started.
You will need
to do two workouts per week for strength and
muscle gain, by the end of 4 months you will
begin to see increase in size and strength. Just
take care not to over train in your enthusiasm.
Each work out should be less than one hour. Eat
a balanced meal containing green vegetables,
fruits, milk, whole wheat bread, chicken, fish,
and red meat. Spread your daily diet over 5 to 6
small meals a day. Give your body sufficient
rest between workouts it is also important for
muscle growth. Sleep for at least eight hours a
night.
Six months of
bodybuilding training is enough to take you to
the next level.
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