Muscular-Fitness

The Big Book of Bodybuilding is finally here. Over the last few months, together with my friend of 20 years, the 7 foot tall, ex professional wrestler Conan Stevens, I have been steadily working away writing a comprehensive and complete guide to fast muscle gain, accelerated fat loss, achieving your ideal body using the power of your mind along with everything you need to know to achieve success in relation to the topic of bodybuilding in a book titled The Big Book of Bodybuilding.

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You can use full body training routines to train all your muscle groups in just one workout to build muscle mass or you can use full body training routines if you have missed some scheduled workouts and simply want to flush all your muscles with some fresh blood and avoid losing muscle. Although I do not think full body training in a single workout is the best way to gain a significant amount of muscle over the long term, performing a full body workout once per month is a great way to shock your muscles and help to stimulate new muscle growth.

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When I first started training I asked a few of the biggest bodybuilders in my gym how to build a big thick inner chest and was surprised what they told me. They said to build a big inner chest is the most difficult part of the chest to build but this I already knew but what shocked me was what exercises they recommended I perform at the beginning of my chest workout on not all my chest workouts but on every second chest workout. They said if I perform the same exercises for my inner chest every time I workout I will stop growing and therefore suggested I do the regular heavy and well known bench presses and dumbbell presses one week and on the following week I should perform the best exercises to build a big thick inner chest.

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It is important for bodybuilders to understand how many sets per body part to get big muscles and avoid wasting precious time in the gym. There is no hard and fast rule when it comes to deciding on how many sets for each muscle group to build big muscles since it depends on the individual bodybuilder, their current level of muscular development and how often they train. Although there are limits to how many sets you should perform to build muscle and avoid the pitfalls of overtraining.

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Of course most bodybuilders want to build a thick back but I thought I would write an article on how to get a big wide muscular back without mentioning the usual thickness exercises like deadlifts and bent over rows. To get a big wide muscular back you need to concentrate of a number of different movements that specifically target the upper and outer latimus dorsi commonly called the lats. Back training along with leg training is probably the highest intensity and physically demanding of all the necessary workouts for each particular muscle group. The good news is that there are quite a lot of different back exercises to choose from so you can have a slightly different back workout each week and avoid getting bored with the same routines.

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There are a number of exercises for training the side deltoids but many of these exercises also train the front deltoids and triceps as well. However, there are only a handful of ways that are effective for isolating the side deltoids and building thickness in the shoulders. Generally training the side deltoids is what I do at the beginning of my shoulder workout but isolating the side deltoids is how I finish training my shoulders on any given deltoid workout.

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Since not everyone has access to a gym or a range of weight training equipment I have put together a barbell and dumbbell only training routine that you can do at home. The only thing you will need other than a barbell with weights and two dumbbells is a flat bench. If you don’t have a flat bench you could use a wooden box of something similar that won’t break when you lay on it while holding weights.

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One of the fastest ways to get big huge legs is with high reps. The main reason why a lot of bodybuilders and weight trainers don’t often use high reps to grow big legs is simply because it hurts. High reps leg training is one of the most high intensity workouts you will ever have and takes a lot of mental discipline due to the immense pain barrier you need to go through to perform the set.

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As a bodybuilder there is nothing to say you should train a certain amount of times per week to achieve the maximum amount of muscle growth since that all depends on the individual and what works for one person might not work for someone else. The following 4 days per week bodybuilding training routine is one of a number of successful training routines I use to both maintain and add more muscle mass.

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If you are out of shape or just out of practice and your aim is to get fit fast why not try a combination of weight training and cardio to get your body in shape. By training with weights twice per week you allow your muscles to start toning up but by doing cardio 3 or 4 times per week as well you will get your body moving, pump up your heart rate and this is the best way to get fit fast while enjoying a variety of exercises and training routines so you don’t get bored.

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