The heart and soul of bodybuilding is the workout routine.
It is the catalyst for all of the results gained and to most bodybuilders the really fun part, notwithstanding the blood, sweat and tears.
It is also the most diverse topic in the field of bodybuilding simply by virtue of the sheer mass of opinion that exists on the subject.
As a novice choosing bodybuilding workout routines can be a difficult task.
You will be bombarded with different, sometimes conflicting, advice and input from both individuals in the game and the media.
At this point the best approach is to consult a doctor to establish your general state of health and fitness then to find a good gym and trainer and have a body type/goal assessment done.
Then stick to the advice given until you reach the point where time on the job and knowledge of your own abilities and responses allows you to make definitive decisions on your own.
For starters however, bodybuilding workout routines can be broken down into two separate regimens namely muscle building and fat loss.
Weight training alone will not deliver acceptable results and needs to be combined with cardio exercise and a sound diet plan to loose fat.
Once that is in place a decision regarding how you split your training needs to be made.
This basically establishes how and when you focus on specific muscle groups the norm being one muscle group per day of your routine.
This said variety is essential in your choice of muscle group specific exercises to avoid hitting dead spots in your progress.
Your body is a smart machine.
Once it works out where the torture is coming from it will quickly adapt and you'll loose impetus.
Although Bodybuilding workout routines are very individual, here is a simple guide to a couple of basic routines based on a recurring 3 day week.
Low Volume 3 Day Split: This workout routine is repeated on the same days of the week.
Days of the week used are examples, the intervals are important however.
3 sets of each exercise.
Workout 1 - Monday: Db Bench Press6 - 8 reps Close Grip Bench Press6 - 8 reps Reverse Grip Floor Press8 - 12 reps Chest Dips 6 - 8 reps Workout 2 - Tuesday: Narrow Grip Chins/pull ups8 - 12 reps Conventional Deadlift10/6/3 reps Bent Over Rows6 - 8 reps Eccentric Bb curls4 - 6 reps Workout 3 - Thursday: Squats10/6/3 reps Clean and Jerk4 - 6 reps Stiff Legged Deadlift6 - 8 reps Cuban Press4 - 6 reps Compound 3 Day Split: This workout routine is repeated on the same days of the week.
Days of the week used are examples, the intervals are important however.
2 sets of each exercise.
Workout 1 - Monday: Squats10 - 15 reps Leg Press10 - 15 reps Stiff Legged Deadlifts10 - 15 reps Calf Raises10 - 15 reps Workout 2 - Wednesday: Bench Press or Incline Press6 - 10 reps Chest Dips (With weights if possible)6- 10 reps Military Press or Db Press6 - 10 reps Close Grip Bench Press6 - 10 reps Workout 3 - Friday: Deadlifts6 - 10 reps Bent over row or 1 arm Db rows6 - 10 reps Wide Grip Pullups6 - 10 reps (grip slightly wider than shoulder width) Close Grip Chinups6 - 10 reps (slightly closer than shoulder width) Erika's Workout: This workout routine is repeated on the same days of the week.
Days of the week used are examples, the intervals are important however.
2 sets of each exercise.
Workout1 - Monday: Seated Twist15 reps Hyperextension Bench10 - 12 reps Triceps Pressdown10 - 12 reps Incline Db Curls10 -12 reps Side Crunch20 reps Workout 2 - Tuesday: Walking Lunges10 - 12 reps Ab and Ad machines12 reps Leg Curls10 - 12 reps Ab Machine12 - 15 reps Workout 3 - Thursday: Standing Twist15 reps Hyperextension Bench10 - 15 reps Upright Rows10 - 12 reps Side bends30 reps As mentioned previously, these are only examples of bodybuilding workout routines, and although fairly typical may not be the best examples for you individually.
For this reason it is essential to get assessed by a professional prior to making choices.
And remember the basics, consistency, diet and rest.
Without the correct balance of these three you are unlikely to reach any of your goals.
Good luck!