WorldFitness Training Forum - Body Building http://training.fitness.com/ Whether you want to be a fitness model, bodybuilder, or just in great shape, learn some tips here. en Tue, 18 Jun 2013 23:46:23 GMT vBulletin 60 http://training.fitness.com/graphics/misc/rss.png WorldFitness Training Forum - Body Building http://training.fitness.com/ Workout Plan for Muscle Building http://training.fitness.com/body-building/workout-plan-muscle-building-65263.html Mon, 17 Jun 2013 09:54:21 GMT It is better to plan a Workout for your full body by adding four or five exercises to it if you are not acquainted with lifting weights for many years. • Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press. • Pull (back, biceps, and forearms)-... It is better to plan a Workout for your full body by adding four or five exercises to it if you are not acquainted with lifting weights for many years.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
Pick any single exercise from each section and this will work for every muscle of your body. Try to change the routine from time to time to avoid boredom and most importantly to excited your muscles. You can go for shoulder presses on Monday, do Squats on Wednesday and bench presses on Friday. A gap of 48-72 hours between workouts is to be maintained as your muscles get built up while resting. The number of workouts should not go beyond 25 sets for all exercises as overdoing of sets bring harm to your body. Each set should hold 5 to 6 exercises. To begin with four sets will be good.
To build strength and size, your rep ranges should be variable.
• Monday: Medium reps (8-12) and medium weight.
• Wednesdays: Low reps (5-8) and heavy.
• Fridays: Weight High reps (12-15) and lower weight.
Reps in the 1-5 range helps in building dense muscle and muscular strength. Reps in the 6-12 range get you muscular endurance and muscular strength. Reps in the 12+ range help in building muscular size and muscular endurance. All these rep ranges work well for the overall development of your muscles.
Wait Between Reps Ranges
The “Men’s Health Big Book of Exercises” is a book all about workout routine and plans. It says about how long we should wait between our sets depending on how many reps we are performing for exercise. The resting period between reps ranges provide you a well rounded muscles and well balanced body.

• 1-3 Reps: Rest for 3 to 5 minutes.
• 4-7 Reps: Rest for 2 to 3 minutes.
• 8-12 Reps: Rest for 1 to 2 minutes.
• 13 Reps+: Rest for 1 minute or less.
Amount of reps and weight can be mingled in a single exercise. Here is an example for a dumbbell chest press for a Friday to make your idea clear:
• 12 reps at 65 pound dumbbells, take a break of 90 seconds.
• 10 reps at 70 pound dumbbells, take a break of 90 seconds.
• 8 reps at 75 pound dumbbells, take a break of 90 seconds.
• 6 reps at 80 pound dumbbells, done! ]]> Body Building letsstayfit http://training.fitness.com/body-building/workout-plan-muscle-building-65263.html more muscle http://training.fitness.com/body-building/more-muscle-65222.html Fri, 14 Jun 2013 23:23:06 GMT I am a thirteen year old boy. i am "5,0"( i know short) and 100 lbs. i play soccer and i am very fit. i want a routine to do every day or everyother day to gain more muscle. also stretches would be great to as im not the best stretcher on the planet. thanks :) ]]> Body Building survivalby http://training.fitness.com/body-building/more-muscle-65222.html What is Your Motivation? http://training.fitness.com/body-building/what-your-motivation-65196.html Thu, 13 Jun 2013 16:00:21 GMT This could have been put on any of the categories as it applies to all training not simply body-building but I am intrigued what drives different people to train. This is not intended to be a judgement zone so if you are totally selfish in your reasons please say so, in all honesty it means you... This could have been put on any of the categories as it applies to all training not simply body-building but I am intrigued what drives different people to train.
This is not intended to be a judgement zone so if you are totally selfish in your reasons please say so, in all honesty it means you are more likely to stick to it.

I train for a variety of reasons, first and foremost I love it. I don't always know why but there is something about abusing myself on a regular basis I get a kick out of.
I have a real attititude about my training, having been pathetic all of my childhood I wanted to grow up big and strong, and have since decided I want to be fit and able in a variety of ways, meaning I will never be satified. I also like to be underestimated so train to be stronger faster etc. than my appearance belies, real grade A weirdo.
I am hyperactive and while this doesn't bring attention deficit, it does bring aggression. Training give me an outlet for this where only I get hurt. A winner in my world. ]]> Body Building CrazyOldMan http://training.fitness.com/body-building/what-your-motivation-65196.html Advice on making body more defined and achieve a six pack? http://training.fitness.com/body-building/advice-making-body-more-defined-achieve-six-pack-65000.html Sun, 09 Jun 2013 17:32:11 GMT Hi

I've been training since October last year properly and Im happy that I've seen results but now I don't notice a change very often at all now.

I've lost 11KG since starting and I've shed fat off my stomach, but now I'm wanting to get the abs looking more defined and more noticeable. Any tips?

I now weigh 69KG and my height is 5'11 also I'm 21 if you want to know that.

My workout consists of the following:

I do classes in my gym mainly and that is a mix of skipping, interval training and occasional boxing.
I do some resistance training throughout the week as well.

Here is my photo which shows my results so far, if you can give me some tips and advice that would be great - thanks

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And this is the type of body I am looking to achieve

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Attached Thumbnails
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]]> Body Building thomas1700 http://training.fitness.com/body-building/advice-making-body-more-defined-achieve-six-pack-65000.html need advice or tips on my situation. http://training.fitness.com/body-building/need-advice-tips-my-situation-64756.html Tue, 04 Jun 2013 07:37:43 GMT so the first part of this year my training has just plateaud been setting goals and havent achieved them :( only 2 or 3 years ago when i started training i was getting great results people were commenting on me about my body and how good it was, i use to be so much stronger. But lately i am alot... so the first part of this year my training has just plateaud been setting goals and havent achieved them :( only 2 or 3 years ago when i started training i was getting great results people were commenting on me about my body and how good it was, i use to be so much stronger. But lately i am alot weaker for some reason, my mates use to be below in terms of gym and now are ahead of me looking so much better then i do and im just not improving. I know this sounds like im complaining and in some respect i do need to lift my game alot but the ironic thing about this is that my line of work is a personal trainer for some reason i can make other people achieve goals but have such trouble achieving mine. So people please help me on how i can motivate myself better and get back to where i use to be only a few years ago i dont like being the underdog next to my mates i want people start noticing me again apart from my mates. ]]> Body Building jack1919 http://training.fitness.com/body-building/need-advice-tips-my-situation-64756.html I got abs, how do I make them a six pack? http://training.fitness.com/body-building/i-got-abs-how-do-i-make-them-six-pack-64693.html Sun, 02 Jun 2013 19:04:00 GMT I've been working out for several months now. It's been pretty great, I've lost a lot of weight (13.3% body fat last I checked) and now I have visible abs. The problem is, they're not a six pack, they're just, like, a slab of abs. I was wondering how I might alter my ab exercises in order to get a six pack?

Currently, I do three different ab exercises. I do leg lifts holding a 25lb weight with my feet. I do incline sit ups (on a bench that's at about a 45 degree angle up) holding a 10lb weight behind my head (or hugged to my chest sometimes). Finally, I got a Slendertone electric ab belt that I use every now and again while I'm at work (I work from home) usually on 90 power (The highest is 99) for one or two sessions of 30 mins. I do one of the other of the first two usually about 5 times a week. The Slendertone belt varies, but I can conceivably do it 7 days a week easily.

Is there anything else I can try? Is there any variation of these exercises I should be doing? Should I go up in weight? Would that help? ]]> Body Building MysteryGuest http://training.fitness.com/body-building/i-got-abs-how-do-i-make-them-six-pack-64693.html Workout Help http://training.fitness.com/body-building/workout-help-64692.html Sun, 02 Jun 2013 18:54:22 GMT I'm 14 and I want to gain muscle so that i am not so skinny anymore. I weigh 127lbs and am 5 feet 10 inches tall. My dad said that the workout he did in the navy was 2 rounds of:

10 pushups w/ arms far apart
20 situps with nose touching knees
20 crunches with shoulders leaving the ground
10 2 part weight lifts (im at 20 lbs per arm right now)

I now have larger arms and a 6-pack, but i was wondering how to get my pectoral muscles larger.
If you have any suggestions, please tell me. Thank you. ]]> Body Building Nightspider http://training.fitness.com/body-building/workout-help-64692.html Any suggestions? http://training.fitness.com/body-building/any-suggestions-64636.html Fri, 31 May 2013 03:18:18 GMT So about a year ago I got a random urge to get a personal trainer and start building the body that I wanted...

I started out at ground zero seeing as I hadn't gone to the gym consecutively since Highschool..

Age - 21
Weight - 180
Bench press - 155
Curls - 40
Squat - 200
Chest fly - 50 (Had never done them before)
Lat pull down - 80

A year later I now take:
Cellucore 96 Black (Red next month)
Marked pre workout
GNC's Glutamine
AMP Mass protein 50g

Age - 22
Weight - 200
Bench press - 295
Curls - 140
Squat - 480
Chest fly - max I have ever done is 295 for a set of 5 but I normally work at 150 to keep it safe
Lat pull down - 180

Now after all of the gains I have had I still do not see much muscle growth. I have seen a huge improvement in my thighs my triceps and my back, but as for my chest only a slight improvement as well as my biceps. now even with the improvements, I still dont see the cuts that I want and I don't see the gains that I want either... I would like to stay close to 195 - 205 and have a nice body size but not be a freak. Would Like to sculpt my arms, build my chest, and suck in my gut.

Anyone mind helping me out with a possible routine as to how I can accomplish this? I have just recently gotten into dumb bell presses and I LOVE THEM!!! The most I have trusted myself into lifting is 70 in each hand. ]]> Body Building Zilpherest http://training.fitness.com/body-building/any-suggestions-64636.html Is my workout ideal for what I want. http://training.fitness.com/body-building/my-workout-ideal-what-i-want-64533.html Wed, 22 May 2013 05:59:39 GMT Hi guys!

I'm pretty new here to the training scene so please, don't judge on my lack of knowledge lol!

I'm currently 80kgs and I'm not as defined and as ripped as I would like to be, and in saying that I mean I have a of love handles.

I'm currently in the process of training to increase my strength and define my body. I train 6 days a week and I'm looking for some help in this area.

I've posted below my work out plan that I do over the 6 days, Can someone who please give me some help and tell me if this is a decent enough workout for what I want.

• Monday - Day 1 - Full Body and Core
• Tuesday - Day 2 - "Light" Sessions
• Wednesday - Day 3 - Full Body and Core
• Thursday - Day 4 - "Light" Sessions
• Friday - Day 5 - Full Body and Core
• Saturday - Day 6 - "Light" Sessions
• Sunday - Day 7 - REST

Full Body and Core
Exercise Sets Reps
Deadlift 3 10-12
Squat 3 10-12
Bench Press 3 10-12
Push Up AMAN 10 Total
Pull Up or Chin Up AMAN 10 Total
Dip AMAN 10 Total

Light Sessions and Core

Exercise Sets Reps
Shoulders – Military Press & Shrugs 3 10-15
Biceps – Dumbbell Curls & EZ Bar Curls 3 10-15
Triceps – Skull crushers & Resistance pull-down 3 10-15
Push Up AMAN 10
Pull Up or Chin Up AMAN 10
Dip AMAN 10
Rowing 500 m Intervals (Hard) 4-6 2000-3000 meters
Rowing (Long) 4000-6000 meters
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25

I also take Jack3D Micro as a pre-work out.

All the tips and re-works possible would be much appreciated!

Thanks!
Michael ]]> Body Building MichaelNeeson http://training.fitness.com/body-building/my-workout-ideal-what-i-want-64533.html Hey guys http://training.fitness.com/body-building/hey-guys-64521.html Tue, 21 May 2013 08:31:33 GMT Heey guys sorry I'm new to this.
I'm a 13 year old girl I play netball and Basketball in the winter and Athletics in the summer. I really want to slim down my tummy, legs, butt and thighs. I really want abs and when I told my friends and asked for help they all laughed at me and said I couldn't do it. I need to prove to myself and them that I can do it and get abs Please help
Thanks ]]> Body Building AshleighL http://training.fitness.com/body-building/hey-guys-64521.html