Don’t start exercising after just reading that article in a magazine because in that case you might land up getting involved in over training. Don’t even get inspired with the training schedules of professional bodybuilders as thy take steroids and their daily routine includes only training, eating and schedule. A normal working men or women can’t follow this routine.
But that doesn’t mean that there are no means of staying fit for you. So when you have to start training just go to the basic compounds and make it simple.
But you should not neglect any muscle, specially legs and back. These are very important muscles as if they are in a shape everything else will follow it and these are the muscles which are generally neglected. You should make a routine which incorporates compound exercises, these exercises involve multiple muscles which helps in moving weight.
Here is the list of main compound exercises for every primary muscle of your’s
BACK
- T-Bar Rows
- Pull-Ups
- Barbell Rows
- Dead lifts
LEGS
- Straight Leg Dead lifts- can be done with bending slightly
- Leg Press
- Squats
CHEST
- Flat Bench Press- Dumbbell or Barbell
- Incline Bench Press- Dumbbell or Barbell
- Dips – to hit your chest try to lean more forward. Flat bench and dips will. affect your lower chest
DELTS
- Push Press
- Military Press
TRICEPS
- Dips -try to keep your body more upright
- Lying Triceps Extensions or Skull Crushers
- Close Grip Bench-keep distance between your hands of about 8-12 inches
BICEPS
- Dumbbell or Barbell Curls
- Preacher Curls
- Incline Curl
These are the basic exercises that you should do for every muscle. Don’t try too many machines and cables these exercises are enough to keep you fit.
For gaining mass weights are more efficient. Machines are for isolation and one really don’t need them until he is going for a contest based on physique.
Try to keep your sets relatively low as after being torn down by lifting your depleted muscle need proper nutrition. But if you ignore right nutrition then by doing many sets will tear your muscle down more and more and proper repair will not be possible. In such a condition you would be tearing them down and may land loosing instead of gaining.
6-8 sets for smaller body parts and 9-12 sets for bigger body parts. To gain a good size and sets keep your reps low.
Now you now what are you exactly do to in a gym to gain strength, flexibility and a fit body. Just keep your limits in mind, try to make it simple and heavy. Always remember Patience is the buzz word