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Muscle Building Workout By Hamilton Magtibay LET’S BE REALISTIC!!! *A lot of people wants to “get ripped” or just “tone up” and they don’t want to get “REALLY BIG” or some would like to put on more “MUSCLE MASS”; but how do you expect to reach any of this goals if you don’t have a foundation to build up from. For starters in able to “get ripped” or “tone up” you will need to build MUSCLE!!! You can’t have the “ripped” or “toned” look if you don’t have any muscles to show when you burn off excess fat; at the most you’ll just look skinny or flat with some shape. Also don’t worry about getting “Really Big” if you’re afraid of that because realistically if you can’t even build the right amount of muscle to look “ripped’ or “toned” how do you expect to get “Really Big”. And the same rules apply if you’re goal is to put on “Muscle Mass” except you’ll have to eat a lot more and don’t expect to look “Ripped” while putting on “Muscle Mass” because you will put on some extra body fat with all the food you’re ingesting. * Another issue on working out is the misconception on the types of workout or exercise to do. Actually its quite simple you lift WEIGHTS and you’ll grow muscles. Notice the word “WEIGHTS” which is commonly used for WEIGHT-LIFTING, somehow the meaning of “WEIGHTS” in WEIGHT LIFTING evolved and became more on Cable Pulling (with the exception of Lat Pull-Downs and Seated Cable Rows) and a variety of “Weightlifting” movements along with an EXERCISE BALL!!!??? What the …. is that!!?? Lifting weights can be dangerous if your just getting accustomed to it, but lifting weights and balancing on top of an exercise ball??!!! Now how in the hell can you lift maximum weight to stimulate muscle growth and balance your self on top of a freaking ball - you can’t!!! Furthermore you need to know what your primary goal when your working out - Is it your balance? Or is it to build muscle & burn fat? Ok, I guess that takes care of my rant about exercise balls. Now lets review cables - cable workouts are great, but it seems that a lot of people do more cable exercises than lifting weights. It may work well, but don’t you think your bicep will respond more if you are to do Barbell Curls instead? Let’s face it - Its obvious that a lot of people rather do cable exercises because its a lot easier than working with actual barbells & dumbbells plus majority of Muscle & Fitness Magazines endorse cable exercises more than Barbells & Dumbbells. I guess it's easier to stick with the cables than weights, but are you happy with your gains? Don’t you think you’ll get more results from lifting heavy dumbbells & barbells? How do you think the best athletes, bodybuilders, and actors built their physique? Not primarily from using Cable Exercises and Exercise Balls… *Exercise Selection - Why is it that 80-90% of gym members are always working on their arms? And they even come up with their own versions of arm workouts!!! Don’t get me wrong - these people have awesome arms, but what happens to the rest of their body part? Or did they forget that they also have to work on their Chest, Back, Lower Back, Abs, Thighs, Calves, Hamstrings, Shoulders…etc? I know its easy to get carried away and just work on your arms or just upper body, but don’t forget that you’ll look much symmetrical or balanced if you work on all your muscles from upper body to lower body. Plus you’ll developed over all strength and also burn more body fat because you have more muscles on your body. Now that I got that out of my system, lets get started on selecting the right exercise to put on muscle and lose fat. * Compound Movements: Compound movements are exercises that involve several muscles working together to lift the weight. These exercises are the best ones to concentrate on because it will build your muscles evenly. Also saves you more time in the gym since you’re only doing one exercise to work a group of muscles. The following exercises are great primary workouts you’ll ever need whether you’re trying to lose weight, tone-up, or build muscle: Dead-Lifts - This exercise mainly works the lower back, but also puts a lot of stress on your Traps, Delts, Arms, Forearms, Abs, Upper Back, Thighs, Hamstrings, and calves. Barbell Squats - This is the best exercise to build your Quads (thighs), Gluttes (Buttocks) and to a certain extent Hams (Hamstrings); this workout also works your abs and upper body since you have to balance barbell behind your neck across your shoulder. Incline/Flat Barbell or Dumbbell Bench Press - Incline will work upper chest area and Flat obviously hits the lower area of your chest. I don’t see the point of doing Decline Bench since Flat Bench already takes care of that. This is the best work out to build your chest and also works your Triceps, Shoulders, Forearms, and back (supporting muscle). Dips (weighted or bodyweight) - great exercise for lower chest area and also works triceps, and upper back (supporting muscle) Barbell/Dumbbell Shoulder Press (aka Military Press) - This exercise works all three heads of shoulder muscle from the front, side, and back - but with more emphasis on front & side area of shoulders. This exercise also works your triceps, forearms, and upper back (supporting muscle) Upright Rows - Also works all three heads of shoulder with emphasis on traps, side & rear delts. Barbell Rows - Great workout to build upper back area; this exercise works your lats, rear-delts, traps, forearms, biceps, and lower back. Seated/Standing Calf Raises - Point your toes straight and these workout will work your calves really good!!! Barbell Curls - Great workout to put on muscle on your bicep; also works your forearms, grip, and shoulders Reverse Grip Barbell Curls - Great workout to separate outside head of bicep muscle. Also puts a lot of stress on forearms, grip, and shoulders. Close Grip Flat Bench press - This is a chest workout, but when you move your arms closer in the middle it shift’s gear and puts more stress on all three heads of triceps. * Isolation Movements: Isolation movements are exercises that work no more than 2 muscle groups. The following are great isolation movements to compliment compound workouts: Dumble Laters - great workout to define shoulders or to work on lagging muscle. Cable Exercises - Yes Cable, their mostly isolation because that’s what their built for - to isolate certain muscle groups such as triceps, biceps…etc * How Many Sets? Big body parts such as Chest, Back, Thighs should be around 12-15 sets - ONCE A WEEK. Once a week?!! YES - Once A Week; remember that muscles grow outside the gym not inside the gym. That means your muscle need to recuperate and in able for it to recuperate it will need to rest… Smaller body pars such as Arms, Delts, Calves should be around 8-10 sets or less and should be incorporated after working on a bigger body part. For instance Day 1- Squats, Day 2- Chest & Arms, Day 3 - Dead lifts & calves, Day 4 - Back & Shoulders…etc NOTE: Be aware of your weak body parts such as calves & abs so you may want to work this in as a third workout with the rest until its up to par with the rest of your body parts. i.e. Day 1 - Squats, Calves, & Abs, Day 30Deadlifts, Calves, & Abs, Day 4 - Back, Shoulders, Calves..etc * How many reps? Reps can be a touchy subject, but in general to put on muscle mass lift between 6-8 Reps and 10-15 reps for toning. Now this is not written on stone and we’re all individual and our body reacts to different stimuli, so I highly suggest to cycle your rep schemes and experiment until you find the right rep range your body type. * Rest in between sets? If you’re lifting heavy between 6-8 reps, rest between 3-5 minutes If you’re trying lose weight and lifting less weights and more reps, rest between 60-90 Sec. Again this is not written on stone so feel free to experiment… Read Details Alternate Dumbbell Bicep Curls Hamilton Magtibay of BodyBuilding4Everyone.com demonstrating Alternate Dumbbell Bicep Curls from Physique Magnifique. Great workout for your bicep!!Specially if one bicep is bigger than the othe Check Out More 
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