Bodybuilding Workout for Big Arms And Chest 2013
 |
Photo Credit Comstock/Comstock/Getty Images
|
Working out to build big muscles
like a bodybuilder entails intense lifting and high-volume training. You
need only work your chest, biceps, triceps and shoulders one day per
week, though not all in the same workout. To continue challenging and
growing your muscles, you should change your training program every four
to six weeks.
Intensity and Volume
Inducing
muscle growth is much different from simply toning your muscles or
increasing the capacity of your muscles to generate a tremendous amount
of force. Lifting weights to build bigger muscles requires a specific
stimulus as far as the resistance you use, the number of sets you
complete and the number of repetitions you do per set. Training to alter
your muscular fitness is not black-and-white, but rather a few shades
of gray. To build bigger arms and chest muscles, most of the exercises
you do must incorporate moderate to heavy weights such that you can only
complete four to six sets of six to 12 repetitions. Occasionally, you
should lift heavier weights for up to five repetitions, building up to
six to 12 repetitions. And once in a while, you should finish your
workout with a few sets of 15 repetitions.
Chest with Back
Generally,
bodybuilders pair two opposing muscle groups together, maximizing the
capacity of each muscle group to recuperate within one to two minutes
and be ready for the next set. Chest and back muscles are opposite
muscles. To build big pectorals, in addition to bigger back muscles, do
flat bench presses with one arm dumbbell rows, incline bench presses
with lat pulldowns, flat dumbbell presses with seated rows and flat
dumbbell flies with dumbbell pullovers.
Shoulders with Legs
The
shoulder muscles, or deltoids, are engaged when you do chest, back and
sometimes triceps exercises. As such, you should pair shoulder exercises
with leg exercises one or two days after your chest workout. If you
work your shoulders the day after you do your chest, you will not
effectively build your deltoids because they are still recovering.
Include dumbbell lateral raises with squats, barbell shoulder presses
with lunges, upright barbell rows with one-leg deadlifts and bent-over
dumbbell flies with leg extensions to build the anterior, middle and
posterior divisions of your shoulder.
Biceps with Triceps
The
biceps and triceps muscles are opposing muscle groups and should be
your last workout of the week. These muscles are also engaged when you
train your chest and back. The best biceps exercises to build huge arms
include EZ barbell curls and alternating dumbbell curls. The best
triceps exercises are two-arm dumbbell extensions and EZ barbell French
presses. Work your arms by pairing EZ barbell curls with two-arm
dumbbell extensions, alternating dumbbell curls with EZ barbell French
presses and triceps press downs with concentration curls.
0 التعليقات:
Post a Comment