Body Building Workout Plans

Bodybuilding workout plans are classically designed to exercise both the upper body and the lower body. Typically, many bodybuilders will work on their chest and abs on one day, and their legs (and maybe more abs) the next.
The idea is to always allow the body to recover completely from the workout routine. Bodybuilding means lifting heavier weights or doing super sets of two, three or even four types of exercises without rest. This builds bulky muscle, strength and endurance.

  1. Divide the body into upper and lower

    • The reason to devise your workouts into upper and lower body is to allow the microtears in the muscles to repair and build the muscles between workouts. Were you to work the upper body two days in a row, there is less than 24 hours of recovery and you increase the risk for injury.
      Taking a day off from exercising the chest will enable you to work out strongly again on the third day.
      It is wise to do abdominal work daily if you lift this heavily every week, but at least three times a week to protect the spine.

    Work symmetrically

    • A classic error made by beginner bodybuilders is focusing only on the chest and bicep muscles, because you see results very quickly. If you neglect to work the abs, legs and back, you create an asymmetrical look: a giant chest and giant arms balanced on spindly legs. More importantly, you create potential muscle imbalances.
      Week to week, work all the muscles intelligently. Work the antagonist muscles. For example, on a leg-day workout, exercise the thighs (quadriceps) and hamstrings, as well as the calves and front of the calves (anterior tibialis). This gives you a symmetrical look that creates a balanced power and less risk for injury.

    Super set and stretch to build muscle

    • Super sets are performing two to four or more sets of exercises to muscular fatigue. For example, for legs, you might do lunges, leg presses, hamstring curls and leg extensions without rest. This is for bodybuilders who know the safety precautions and already have a baseline of fitness.
      Stretch between the super set to elongate the muscle and move the lactic acid that is released after intense or extended periods of exercise. Stretching will maintain the range of motion and allow for better muscle symmetry.