Body builders and weight lifters are generally a dedicated lot. It takes that motivation and drive to force your body into growing the muscle groups. As with any sport requiring this level of effort, there are specific parameters for doing things correctly.
Included here is a basic checklist to help keep focused on the right methods, techniques and suggestions on things to avoid:[ ] Taking care of muscles strains and more serious injuries
Anyone who has been around serious and dedicated body builders will understand that a certain amount of ego and machismo is required. The effort and dedication is too high for those with less than stellar desire. The problem here is that the same ego that drives the effort required can also be a detriment when it comes to injuries. The notion that you need to “work through the pain & strain” is a one-way ticket to bigger problems. Here is the #1 checklist recommendation: if you strain or injure a muscle group, stop lifting for that particular area until you have fully recovered or recuperated. Continuing work on body building, when you’re injured just escalates the severity and time-line to full recovery.[ ] The “gotta do more” Syndrome
Certainly, increasing the amount of weight for each lift or adding more repetitions is the appropriate method to continue to build and grow. The appropriate method for this objective is to increase weight or number of reps on a regular basis. This refers to adding small increments, whether added weight or repetitions, to whatever previous level you have attained.
First, use your common sense. If you are in a hurry to build and gain and go to far, well, by-by working out while you recover from an injury. Where did that get you? In order to manage adding weight or rep levels too quickly, upping the weight by maybe more than 5% of your current level, or reps by more than 5, may again be too aggressive. We have discussed the issue above. Your risks of straining a muscle or encountering an injury are too great. In addition, you will experience another error, failing the quality of the lifting method for best results. Your form goes to hell.
[ ] What about the heavy lifts? Don’t ignore them
Large muscle groups are extremely important and often over-looked or under-utilized. Let’s revisit what you have already learned about the “heavy lifts. Exercising body building techniques with the “large muscle groups” is a strongly recommended routine. Below is a chart listing some of these “large muscle-heavy lift” routines. Perform the following with your schedule, dead-lifts, squat-lifts, horizontal bench, barbell series, chin-up routines, lower-leg presses & bench presses at different angles.
Lift Routine # of Sets # of Reps Rest Time
Squats 3 6 2 minutes
Bench Press (different angles) 3 10 2 minutes
Leg Press 3 10 2 minutes
Dead-lift 3 10 2 minutes
Chest Press 3 6 2 minutes
Note: This chart represents just a few examples for reference
If you are dedicated to building your entire physique, you need to follow an exercise routine in all the bigger lifts. If you avoid them, you may well end up with overdeveloping some areas and under developing others. This leads to the problem covered next.[ ] Don’t ignore the integration of large and small muscle groups
The majority of dedicated body builders and weight lifters have developing a good looking physique as at least one primary goal. If you don’t believe it’s about the visual affect you create your kidding yourself. In order to achieve this goal, serious builders must understand the inter-dependence of the large and small muscle groups. It is the integration of all muscle groups that allows for full and complete physique development. For example, if your core muscles are underdeveloped, then they stand in the way of fully developing other muscle groups and completing certain other lifts. The chart below outlines some correlations.
Supporting Muscle Group Benefiting Muscle Group
Stronger Triceps Chest development
Should Blades Chest & Back Routines
Back Muscle Groups Big Leg Muscle workouts
The recommended solution? Dedicate yourself to developing all muscle groups and creating balance.
If you make an honest assessment and find you are under-developed in a specific muscle group, you will need to focus time and attention to routines that isolate these weaker muscles through exercises every week to fully develop to the level needed to support other muscles. With dedication, you will experience your over-all power and development reach full potential. Your physique and body definition will come about.
The method recommended here is to make improvements that support to all the important muscle groups. Make balance through large and small muscle integration your objective.
By exercising every muscle group in the proper way, you build a complete body and avoid muscle strains and injuries in order to sustain your body building performance.