The trick to safe and long-term bodybuilding is to work all the muscles of the body over time so that you don't develop muscle imbalances that can lead to injuries. A common newbie error is to focus on the large pectoral muscles on the front of the chest and large biceps of the inner, upper arms, and not really work the back body or the legs. The result is big chest and skinny legs. Instead, design a program that meets your fitness goals and that does not leave out an entire section of the body. Consistently train at least two times a week for results.
Split Workouts into Upper and Lower Body
Every resistance training program creates microtears in the muscles and that is how the muscles grow larger over time. Divide workouts into upper and lower body workout sessions so that each half can rest. For example, do chest and abs on Mondays and Wednesdays. You could do chest press for two sets of 12 to 15 reps each, followed by flys, bicep curls, tricep kickbacks and finish with lat pull downs, seated rows, standing triceps and chin pull ups to fatigue. Work neatly so you can complete at least 12 to 15 reps for two sets.
Ab exercises can be classic crunches lying on the back, side-lying crunches and leg lifts with the palms flat under the hips for 20 to 30 reps each. Rest.
Do Leg Workouts
By working each half of the body on different days, you will more efficiently increase muscular strength, size and definition. Leg workouts could be done on days you don't work the chest. Walking lunges holding a relatively light dumbbell in each hand (10 to 20 lbs.) followed by leg presses, leg extensions, hamstring curls, standing calf raises and finishing with lunges in place is a well-rounded leg workout. Strive to do 12 to 15 reps for two sets.
Include Cardio Three Times a Week
The American College of Sports Medicine recommends healthy adults get at least 30 minutes of cardiovascular exercise five days a week or 20 minutes three days a week and two days of resistance training. Bodybuilding will build, shape and define muscles quickly but don't leave out the most important muscle: the heart. Even short bouts of 10-minute walks, two or three times a day will count.
While you are in the gym, bike, walk or jog on a treadmill for 10 minutes to warm up before lifting. Take another 10 minutes at the end of your workout to stretch the areas you worked.
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