You have set your goals, you have an idea of the results you are trying to achieve, and now you want to implement a successful training regime to get the physique of a proper bodybuilder. Exercises are divided up into core exercises, which will always be included in your training plan, and various other optional exercises which you can pepper your routine with.

Altering the exercises you do will help shock the body, and increase muscle mass in your different muscle groups. There is a distinct difference between working towards mass, and generally exercising your body. To increase your mass, you need to use heavy weights, and only do three sets containing eight repetitions each. If your aim is to lose body fat, you will use lighter weights, and do more sets and repetitions. One of the fallacies amongst new gym users aiming to gain mass is that more is better. Well, they are half right! More weight is better, but more sets and reps will actually be detrimental to your efforts.

Bench presses, squats, and deadlifts will be a core part of your workout. The other exercises mentioned can be used to add variability to your plan.

Bench Press

Though this is going to be a fundamental part of your plan, do not devote so much time this exercise that you wind up with a disproportionately large chest and skinny legs! Body Position – Lie in a firm, balanced way on the bench with the bar directly resting above your nose. Place your feet on the ground comfortably, and ensure your back is in contact with the bench all the way to your buttocks. Movement – Take hold of the bar, and in a controlled way, bring it down to your mid-chest. Be very sure not to drop the weight on yourself, as this could cause a painful injury. Inhale deeply throughout. Completion – Using fully extended arms, lock your elbows, and press the bar upwards towards the starting position. The whole exercise should be done at a constant speed to keep your muscles under continuous strain.

Squats

This is an effective way to exercise several muscles at one time. It will build your lower body, and eliminate the possibility of chicken legs!

Body Position – Stand with your back to the bar. Try to position your feet a little wider apart than your shoulders. Place your hands comfortably on the bar. Your bar should be located around mid-trapezius height. Movement – Hold the bar steady, and squat using your hips and the bend of your knees to help you. Your focus should be forward at all times to prevent you falling. Remember to keep your torso straight to avoid putting strain on your back. Completion – Rise back up to your starting position using your knees and hips. Keep exhaling to increase the oxygen levels in your blood. Control your movement carefully throughout.

Deadlift

This will combine your upper and lower body in one solid exercise.

Body Position – Your feet should be slightly wider apart than your shoulders. The bar should rest across the top of your feet. Keep your focus forward, bend your knees, and grab the bar. Your back should be perfectly rigid. Movement – Maintaining the rigidity of your back, raise the bar. Your arms should be fully extended. If you are tempted to bend your back, you are faced with the strong possibility that you will damage your disks. Power should be coming from the lower body. Completion – Carefully move the bar through the same motion back to the starting position.

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