Fitness trainers and sports medicine practitioners agree that you achieve visible results from strength and muscle building exercises by working out on a schedule with periods of rest. Follow a pattern that stimulates a different major muscle group on every workout. After six to eight weeks, switch between strength building, endurance, and muscle size building. According to Michael Mejia, M.S., author of "The Men's Health Gym Bible," changing up routines has the highest impact for bodybuilding.
Step 1
Start the week with a workout that targets the upper body. Train your chest, upper and lower back, shoulders, core, and the biceps and triceps. On the first day of the upper body workout, concentrate on large muscle groups with machines such as the chest press or bench press, military press, pull-ups and dips. The next upper body training day isolates smaller muscles with dumbbells.
Step 2
Give your muscles 48 to 72 hours to rest from the exercise for best recovery and growth. On the second day that you train, target the lower body, so you do it the next day after the upper body workout. Train your legs with squats, leg press, lunges, leg curls and calf raises.
Step 3
Follow the same routine for six to eight weeks, which gives your body the full benefit from the exercises. Avoid a plateau in your workout where you stop seeing results by switching gears. If you were following a strength-building program with maximal weights, lower your weights slightly and train with higher repetitions to build endurance.
Step 4
Stay on top of your cardiovascular health with two cardio exercises of 20 minutes during your muscle-building sessions. Increase the cardio exercises up to five times a week during endurance cycles. Get the most out of your cardio exercises by switching up between treadmill, stationary or recumbent bicycle and elliptical trainer.
Step 5
Time your meals to give your body constant nutrition throughout the day. Complement three main meals with two or three snacks. By fuelling your muscles every two to three hours, you ensure constant growth and prevent your body from using protein out of your muscles for energy.
Tips and Warnings
- Balance each day's session to stimulate opposing muscles. Start every workout with a five- to 10-minute warm up on cardio equipment. Warm muscles are less prone to injury.
- Consult a physician before starting an exercise program.
Things You'll Need
- Gym
References
- "The Men's Health Gym Bible," Michael Mejia M.S. and Myatt Murphy, 2007
- "Sports Nutrition," Anita Bean, 2004
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