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As we all are unique everyone will respond individually to working out and body building routines. Some of the major aspects that will affect muscle growth are your current strength level, ability to heal or recover, body type and genetics. If you are just starting out or even intermediate you should never model your workout after an advanced or pro bodybuilder. You might risk injuries and overtraining if you jump right into an advanced body building routine, and could end up wanting to give up completely.

Body Building Tips

You should set your goal and objective for body building to be reasonable and realistic. During the first few months of working out everyone experiences the biggest advances and body changes. But as your muscles get more used to working out, your progress will start to slow down. To keep progressing you need to follow a stricter diet and well designed body building routines.

Keep your body building routines to no more than 30 to 45 minutes for every session, but work out with intesity, this will also help you avoid overtraining. Between each workout day you should take at least a day of, giving you no more than 3 to 4 workout days per week. Just as important for building muscle as working out, is giving your body adequate time to rest.

Focus on Compound Movements

Compound movements are defined as exercises that target different muscle groups at the same time. These are different from the isolation exercises that intermediate and advanced body builders include in their workouts to bring out more definition.

To develop a sense of balance and proper exercise execution, most experts recommend that beginners start out with light free weights. Dumbbells and barbells should be the core of your workouts.

Recommended exercises

The squat is one of the most important exercises for beginners as well as advanced body builders. I can do wonders for your body and is completely safe if done correctly. The muscles targeted involves the abdominals, lower back, core muscles, traps, quads, glutes, hamstrings and calves. A good starting point is to do 2 sets of 12 - 15 repetitions.

Another important compound exercise to have as part of your body building routines is the bech press. It effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 sets of 10 to 12 repetitions.

Then there is the bent over row that is easiest to perform using a barbell, this exercise targets most of the back, biceps, rear deltoids, and part of the forearms. Also do 2 sets of 10 to 12 repetitions.

There are several other good exercises, such as the military press, the barbell or dumbbell curl, and the lying triceps extension. For these three exercises, again do 2 sets of 10 to 12 repetitions.

It would be a good idea to add ab crunches to the above exercises, do 2 sets of 12 - 15 repetitions.

Additional Tips

Do some warm-up exercises for 5 to 10 minutes before doing any lifting. A quick jog on the treadmill will suffice. To prepare the muscles and get a feel for the movement of an exercise, you should do a light warm-up set before each exercise. Finish you workout session with some stretching for 10 minutes.

Only use weights that aren’t heavier than you can complete each set using correct form. If you use bad form or weights that are to heavy, this can easily cause overtraining or injuries. Besides your body building routines, you should definitely keep a training journal to follow your progress. And as your strength develops you can slowly add more weight to the exercises.