Body Building Training Tips

Bodybuilders can create muscle definition and increased muscle mass by combining a low-fat, balanced diet with workouts for different body parts on alternate days and cardiovascular exercise and ab work daily. This kind of workout program is only for serious lifters. If you try to cheat it by lifting too much too soon or too infrequently, you risk injuries to the joints or creating an asymmetrical build–for example, a big chest and slender legs. Train consistently and build your program gradually for impressive and lasting gains in muscular strength and mass.

Do Ladder Sets to Build Muscular Strength

After lifting at least three times a week for six months, challenge yourself with advanced pyramids: ascending or descending sets. For example, do four sets of chest press with a 70-pound bar at 10, 15, 20 and 25 reps. This builds sheer muscular strength. If you are very strong, do the descending pyramid of the most reps to the fewest reps.

Use Body Weight Exercises for Mass and Strength

Include body-weight exercises for their sheer difficulty and ability to build solid muscular strength. For example, doing pull-ups to fatigue is a classic benchmark. If you weigh 155 pounds, doing 50 reps is real work. If you weigh less than 130 pounds, doing 25 reps will give you raw power in the chest and muscles of the back: trapezius, lattimus and shoulders. Or, do push-ups to muscular fatigue: 100 reps in sets of four or 50 to 60 without interruption.

Circuit Training Provides Cardio and Muscular Definition

Circuit training has a cardiovascular benefit because you do several sets with little or no resting in between. For example, for a leg workout, do 20 reps of lunges holding 10-pound dumbbells in each hand, then 20 reps of leg press, 20 reps of sitting leg extensions, 20 reps of hamstring curls and 20 reps of heel raises to work the Achilles tendon and calves. That’s five different kinds of leg exercises targeting all the major muscle groups, in opposing groups. Repeat once, then walk 10 sets of stairs for 20 minutes to complete your workout. This workout will give you muscle definition to all the leg muscles and plenty of cardio exercise at the same time.

About this Author

Sava Tang Alcantara has been a writer and editor since 1988, working as a writer and editor for health publications such as Let’s Live Magazine and Whole Life Times. Alcantara specializes in health and fitness and is a certified yoga teacher and personal trainer. She does volunteer work regularly and has taught free public yoga classes in Santa Monica, Calif., since 2002.