You’re an extremely health-conscious individual and make it a point to keep aside half an hour out of your busy schedule exclusively for physically exerting yourself. Nevertheless of late, you’ve been taken in by the jetsetter life of some celebrated bodybuilders and have set your sights on developing a six-pack torso. However, neither do you’ve the time or inclination nor the wherewithal to sign up for a five-day-a-week training program at the gym.
So, does that mean you should wish goodbye to your cherished vision of developing a physique resembling that of a bodybuilder’s? Of course not, not at least if you make up your mind on bodybuilding at home. Contrary to what you think, you can do without the variety of advanced workout equipment found in a fitness club or gym. All you need to get started are a pair of dumbbells some barbells, a level bench your bodyweight, and of course an indomitable will to stay the course.
The Bodybuilding at home regimen doesn’t imply you can liberties with your workout sessions. The most glaring evidence that you’re enthusiastic and sincere about your home bodybuilding program is that you carry out in letter and spirit the instructions associated with the stepwise schedule. Although you can break down your weekly workout program into several graded stages or steps, following the same rigorously may be an uphill task your earnestness notwithstanding. Therefore, this tutorial lays out an easy-to-follow three distinct yet integrated exercising sessions.
- The complete body workout session to be conducted on a split basis-The first program essentially comprise of barbell squats, single-armed dumbbell bench presses, pushups, dumbbell charges or leaps, raising barbells to and from the calf region while sitting, Arnold-style dumbbell press, triceps presses while in a reclining position, and so on.
- Working up the upper and lower sections separately-Performing different exercises with the upper or lower part separately rather than working out with the entire body not only lends variety to your sessions but also adds extra punch to your bodybuilding program. Avoid doing a full body as well as upper or lower section stress-outs all on the same day or else you risk injuring yourself or becoming too exhausted to start for the next day. Space out your programs, for instance carry out lower body workouts on Mondays and Thursdays and upper torso on Tuesdays and Saturdays.
- Split-up body section exercise session-The last part is the most complex and sophisticated part in the entire workout program that results in your developing sinewy muscles. So, every day, you do some specific exercises where you pump up your biceps and triceps as well as quadriceps so that after 3-4 weeks your arms and elbows begin to look that of a bodybuilder’s.
Stage 1: Full or Total Body Workout
The total body workout comprises of barbell squats, dumbbell lunges, barbell raisings while in a seated position, single-arm dumbbell exercise, pushups, dumbbell presses, lateral lifting of dumbbells using the arms, triceps press while lying down, and forearm lift of the barbell up to the chest. So, the complete body workout comprises of 9 sets of exercises. The bodybuilding at home workout sets are all strength building exercises that tone up and build mass in your biceps, triceps, quadriceps, calves, glutes, hamstrings, middle back, shoulders, chest, and forearms.
Most of the exercises have 2-3 sets that you can repeat many times as per your convenience and keeping in mind your physical strength. If you’re clueless about how to get started, just get in touch with a bodybuilder who’ll advise you on how to perform the squats, pushups, curls, presses, and rows etc. Alternatively, you can also conduct a meticulous research on the net and browse through some websites offering detailed info on bodybuilding at home including of course the integrated steps.
There are numerous sites which gives thorough info on the step-by-step workout module complete with images and instructions. You can check out- www.bodybuilding.com/content/building-the-perfect-body-at-home.html/http://www.bodybuilding.com/fun/top-5-home-workouts-from-forum.html
Stage 2: Workouts involving the upper and lower sections
As mentioned earlier, this stage ensues after the total body exercise. The upper torso exercises comprises of barbell deadlift, barbell squats or crouches (front), step ups with barbells, barbell lunges, freehand squat jumps, and raising dumbbells while standing (calf raise). Workouts with the lower section are the same as those involving the upper part of the body.
Even the number of sets involved in each of the lower and upper sets of exercises is identical as well. The difference comes in the number of times you need to repeat each of the sets. For instance, you need to repeat each of the 3 sets of barbell lunges at least 25 times as far as working out with the lower part is concerned. That makes it 75 times in total. However, with the upper part, you need to repeat each of the 3 sets a total of 12 times making it 36 repetitions in total. Working out with the lower or upper parts separately helps in the development of hamstring, calves, lower back, and quadriceps muscles.
Stage 3: Exercises involving sections of body
This stage is the final and the most sophisticated of all the workout stages where you devote every day to exercising a couple of muscles like the triceps and biceps. You chalk the program for the entire week-on Monday you exercise the muscles in the chest; on Tuesday, you put stress on the arms; on Thursdays, you repeat what you did on Mondays and Tuesdays (keeping Wednesday as a gap day); on Fridays and Saturdays, you work up the muscles in the lower limbs and shoulders (take day off on Sundays).
The workouts again are made up of barbell curls, bench press of barbells, bicep curls with dumbbells (alternate arms), triceps press in a sitting position, single-arm triceps extension (lying on your back),barbell rows, pushups, and much more. Follow the aforementioned links for details on the different sets at this stage.
The bodybuilding at home workout plan also includes a healthy eating program. So, if you want to follow the abovementioned stages in letter and spirit, you’ll also have to stick to a recommended dieting plan or else you’ll be too weak to carry on with the bodybuilding regimen. For strength-building and developing muscle mass, you’ll have to eat foods that are rich in proteins, low in carbohydrates and contain sufficient healthy fats.