Check Out The Best Muscle Building Workout Plan
If you are looking to workout more often, then the goal probably is to end up building muscles. Building your muscles is not going to be easy, but with the right workout, nothing is impossible. You would often want to feel that actually at the end of the day at the gym, the workout was worth it. The best part with working out for muscle building is not hard at all. With the right focus on the workouts, the rewards can be amazing. Below are some of the routines you could use as muscle building workout plan.
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- Barbell squats
- Barbell bench press
- Military press
- Pull-ups
- Ab roller
- Barbell curl
- Barbell deadlift and much more.
It should not be a surprise to you as these workouts have been in existence for a long time. It is highly likely that you were probably not just working out correctly. We get to look at some of the exercises in detail below.
Barbell Bench Press
Source: www.bodybuilding-wizard.com
For the barbell bench press, it is the ultimate workout a person would need when it comes to having the best muscles. You can build muscles easily when you adopt such an exercise. The exercise is quite common, but you will need to be careful so that you do not end up with injuries at the end.
What you will need
- Weights
- Barbell bar
Instructions
1. Setting Up The Barbell Bench And Weights
This is the most effective exercise you can use for the chest. It will always do wonders to the body and sometimes can disfigure your body if you are not careful. For the first round, start with the bench on a flat level. Load the barbell bar with the weights.
You have to choose the right weights at all times. You need to settle for the best weights that you can actually lift, or else you will end up just hurting yourself.
2. Doing The Exercise
You need to lie on your back on the workout bench. At this position, you will be facing upwards. You now need to hold the barbell directly above the chest with a wide grip on either side of the bar. For beginners, it is recommended that you opt for 5 kgs on either side of the bar. Too much weight is not always great for your chest as a beginner.
The general rule is that you place the hands on the bar outside the shoulder width. Grasp the bar with the weight in a manner that will keep the fingers pointing forwards with the thumb in the opposite direction from the front. The incorrect holding of the barbell might
Now that you are in the right position, it is time to do the exercise. Start by pushing the barbell with weight upwards from the mounting position. Whenever you push the bar upwards, make sure to inhale. This helps with increasing the chest capacity. The reverse should be done when you bring the bar down to your chest. The bar is not supposed to touch the chest, but just close to it.
3. Make Adjustments
Source: www.workoutlabs.com
It is possible to make the exercise more fun whenever you start making adjustments to the bench. You can now do some incline and decline positions to the bench. This should help you learn more about the different exercises you can get with the workout.
For additional tips, check out this video
Ab Roller
Source: www.muscleandfitness.com
If you are looking to have some great abs, then the roller is the next equipment you should be looking to buy. With an ab roller routine, it is possible to strengthen the abdominal muscles with additional improvement in flexibility. Even if you are looking to improve on core stability, then the roller is the way to go.
What you will need
Instructions
1. Taking The Position
The starting position should be standing upright with your ab roller at your feet. You need to make sure the area close to you is unobstructed so that you can stretch with ease. You need to make sure the area is the same as your height.
For the starting on your ab roll, the best would be for the low impact roll. This means that you start with the knees and hands on the floor. You can place a blanket or pillow under the knees for better comfort. You need now grab the roller on either side with your hands. With the hands on the roller, prepare now to roll with ease.
2. Taking The Roll
Bend over slightly grabbing the roller as mentioned above. Keeping the knees straight, slightly go down with the wheel. Let the wheel take you down with ease. The problem with some people is that they tend to let the wheel going down a lot faster. With such a situation, you will always end up with issues such as injuries to your back.
3. Control Of The Exercises
When going down, it is crucial that you stay in control of the exercise all the time. Without a proper control is always a recipe for disaster. You need to keep the toes firmly planted on the ground to help in maintaining your balance all the time. Keep going until your hands, torso, and arms are fully extended and it is parallel to the floor. In this position, keep the abs tight too.
When you are in the downward position, you should hold it for a few seconds first before you can start going back to the starting position.
For a beginner, you could go for about 10 to 15 reps for the first time. If you are looking to get the best abs, then you will have to go for more reps eventually.
4. Returning To The Starting Position
Source: focusfitness.net
Getting the best abs will not be easy, but with consistency, anything is possible. Now that you have been holding in the down position for about 3 seconds, it is time to come back up now. You will have to pull up yourself slowly with your feet. Keep it nice and slow so that you do not hurt yourself. Whenever you are pulling back, use your abs
Check out this video to help you with doing the ab rolls easily
Conclusion
This muscle building workout plan for sure sounds easy, but you can always be sure it will be hard. You have to be ready to workout more often if you are looking for more muscle. It should be in your diary more often that the workout days are arranged. You can always share your ideas of additional workouts that could be used for muscle building.
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