By Scott Fenwick
Train muscles with free weights
Machines will have their uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Professional body builders almost exclusively use free weights.
- Pick a weight that is about 80% of your max, its good to have a spotter for most exercises. With that being said, using the best form possible, get as many reps as you can
- Only or mostly use compound exercises until you have gotten a decent build. These include bench press, dips, squats, deadlifts, chinups. There's no need to get all fancy with isolation exercisesuntil you are well developed, so maybe in 6-8 months you can try some.
- Decide what you want to train and when. You can do your whole body in one day if you want, but it is very exhausting. It's most effective to split your workout up into 3 different days. Chest/tris/shoulders one day, back/bis another, and legs/abs on the last day. This way there is no overlapping of muscles being trained.
Train intensively but do not over train
You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining a muscular body.
Use the right technique and form
This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym. Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.
Keep an accurate log of your workouts
Note the weight used and reps completed. The next week when you're doing the same exercise, refer back to the log and increase the weight by the smallest increment possible.
Change your food habit
Aim for three large meals and 2-3 hefty snacks per day. Drink shakes, milk, or juice, water, coffee, tea.
Diet should be between 2,000 and 3,000 calories depending on your body weight. Roughly 50% carbs, 35% protein, and 15% fat. Even fat has its place in a diet, everything is used in some way that matters.
MAKE IT HAPPEN!!