Effective planning of bodybuilding routines

You must have heard many people saying that bodybuilding depends on the diet that you take. This is totally nonsense. The fact of the matter is that it depends on the program design of your exercise and that what time you perform them.

You may be taking best diet in the world and taking lots of rest but still if you don’t gain any muscle means that all is useless. So the bottom line is that if you are not stimulating muscle gain, then all is useless.

So it is important that you choose exercise that stimulates largest portion of your body muscles. Choose training program that focuses on group building of your muscles rather than isolated exercises so that you get muscles in groups and hence your body grows faster.

Another area where most of the people in gyms go wrong is that they spend extra days, normally four of them, in gyms spending time on exercises like triceps kickbacks and bicep curls. But they don’t know that most of the muscle mass is concentrated in legs and back. So most effective exercises would be the ones that affect your legs and back.

A golden rule for bodybuilding is to build largest muscles of your body first because it has an effect on smaller muscles too and let them grow faster as well. But it does not works the other way round which means that if you build smaller muscles first, it does not help you building the larger ones. Compound exercises are very effective and help you a lot for gaining muscles - dead lift, squat, chin, dip, bench press, overhead press- this order needs to be followed.

One thing you should also keep in mind is that in the start, if you can’t add weights to the bar for squats or dead lifts, doesn’t matter. Do it without bars and keep adding weights gradually to it. Add that much which you can easily pick and it does not over burdens you. If you are a starter, I guess three workouts a week would be sufficient for you with ten reps for each exercise. The thing that really matters is your consistency i.e once you have started, go and get stick to it.

So in a nutshell, focus on compound exercises keeping in view that most mass of your muscles in concentrated in your leg and back muscles and once they grow, they help other muscles of your body grow faster.