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Training for Building The Perfect Physique
To get the kind of look a
bodybuilder has or even better think of you self as a body sculptor.
 Trust me you don’t have to workout day and night for achieving a perfect
physique. Just keep in mind the following tips in your mind and see the
difference in your body yourself.
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First of all know your body well. Different
body types are meant to master different activities. Everyone is made up
of different composition, so watch out yours.
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After knowing your body type, choose the
activities which you
like to do most. Like, some has natural inclination towards
running, while some
prefer
weight lifting.
Remember that knowing your interest and body –type will help in charting out
the perfect workout plan that will
go long way in achieving a perfect physique.
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Pay attention to your
diet no matter what situation you face in your life. Remember that right
nutrition is the key to everything. Instilling the right kind and amount
of fuel in your body machine can provide you with right physique. Include
healthy foodstuffs, fruits, lots of greens and lean
proteins in your diet
as they are secret to good
health. If your diet is rich in
calories, then make sure to go for enough exercising otherwise it can lead
to weight gain.
Ensure that you have a diet rich in proteins to increase your lean muscle
mass. Have right quantities of
proteins and
carbohydrates in your diet.
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Having five to six small meals a day benefits you leaps and bounds. It
increases your body’s
metabolism, thus burning more
calories of your body.
Exercising for perfect physique
 You can use barbells and dumbbells to sculpt you body.
The right way to do this is to work the portion of each muscle that the average
bodybuilder neglects, and to work those portions within your own individual
abilities, along with proper
nutrition or
course.
In order to proportion each muscle properly, you will workout only one
exercise per muscle
and this will be the exercise that will bring out the right part of the muscle
we want to build. This allows you to put all your energy into building that one
exercise, this along with 100% recuperation will bring about very fast growth.
Shoulders
The
lateral raise builds the side deltoid and sculpts wide
shoulders.
 Here is the right way to do lateral raises to build very wide shoulders.
Standing, take two dumbbells and hold them in front of your hips with the palms
facing each other. The plates of the dumbbells should be touching. From this
position raise out to the sides with the elbows unlocked and slightly bent.
Travel upwards until the bells have reached the level of the top of your ears.
The palms are down and knuckles are in the up position. Never let the front of
the bells raise higher than the back. It is important you keep the front of the
bells lower than the back when you reach the upper position. Do not let the
bells swing back and keep them slightly in front of the body at all times.
Do not jerk swing the dumbbells up and do not let them simply drop down. You
must keep total control throughout the entire movement and make the delts do the
work. Swinging the dumbbells up due to excessive weight will not produce
results.
Chest
Dips
on a parallel bar that is 33" wide, if it is not you will not receive the
intended benefit from this movement. Anything wider or narrower will not work
the pectorals as desired. The most important execution of the movement is in the
elbows: They must be wide and straight out from the shoulders. The head has to
be in a down position with the chin resting on the upper chest and the back
should be rounded forward.
Cross your feet and make certain they are slightly in front of your face, not
back. Dip down as far as possible and return as high as you can. Never change
this position as it isolates the pectoral muscles and limits the involvement of
the triceps. Performing the movement with the elbows in will emphasize more
triceps than
pectorals.
Back
 Lat Pulls. In order for this movement to produce the intended results you must
use a pulley that is 6' off the ground.
Hands must be spaced close together. Grasp the handle and lean forward as far as
you can with your knees slightly bent and let your head travel between your
arms. From this position, start pulling the handle back and sit back at the same
time.
As you pull and sit back the chest should travel up until you reach a
perpendicular position. At this point the chest is very high and the shoulders
are drawn back and down for a full contraction of the lats. Keep your knees in
the slightly bent position throughout the movement.
Triceps
Triceps rope pulldown. If you do not have a "V" bench you can use any flat
bench. If you do not have access to a pulley 6' off the floor nothing you do
will work the same. The pulley cable must be 10' long and once again, 6' off the
floor.
Reach back over your head and grab the ends of a knotted rope attached to the
pulley and cable. With the elbows and head resting on the bench, pull to arms
length and lockout. When you let the rope back to the starting position make
certain your hands touch the upper
back.
Biceps
 Barbell curl. Start by resting your elbows on your pelvis or hip bones and your
body inclined with head and shoulders in back of the
hips. As the barbell is
curled the first 10 or 12 inches start moving the body, head and shoulders,
forward until your body is in erect position. Then as you continue to curl the
barbell incline your body, head and shoulders, forward and complete the movement
with a forceful contraction of the biceps. Now reverse the sequence as you lower
the barbell to the starting position. It should take you about 6 seconds to
perform one curl.
To begin with practice using only a bar with no weights to get the movement down
part. It does take a great deal of getting use to and must be performed as
outlined in order to provide the results it can.
Thighs
Thigh squat. Start the movement as you would a front squat, with the bar high on
the chest resting on the front of the deltoids. Place your heels about 12 inches
wide and on a 2 x 4. From this position begin your descent but keep your hips
forward and under your shoulders at all times. As you rise up, the hips move
forward until they are well out in front of the body. In the top position your
knees should remain bent and your hips out in front of your shoulders and your
shoulders over your heels.
This movement requires a great amount of practice to perfect. It is extremely
difficult to perform. Leave your ego at home when attempting this movement as
the weight you use is not important.
Calves
Calf raise. For this movement, it will be assumed you have access to a standing
calf machine. If you do
not you can use a belt and chain and hang a dumbbell between your knees. Place
the ball of your feet and toes on a block 3" tall. Feet are to be placed
parallel, 4 inches apart. Keep your knees slightly bent throughout the movement.
As you rise up on your toes, bring your heels together and place the full load
of the weight on your big toe and the toe next to it. Contract forcefully and
lower all the way down for a full stretch.
Abdominals
Frog sit ups. Lie flat on your back and draw your heels up under your hips wide
and out to the sides like a frog. Your hands should be crossed and
touching opposite shoulders or lightly touching your ears.
Curl the head down with the chin to the chest as the shoulders round forward
curling the upper body until only the small of the back remains in contact with
the floor.
This movement is not a stiff back sit up, it is a roll movement and you must
perform it as such for it to produce results.
The Routine
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Front Lateral Raise
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3 sets of 8 reps
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Chest Dips
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3 sets of 8 reps
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Front Lat Pulldowns
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3 sets of 8 reps
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Tricep Rope Pulldown
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3 sets of 8 reps
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Barbell Curls
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3 sets of 8 reps
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Thigh Squat
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3 sets of 8 reps
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Seated Calf Raise
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3 sets of 8 reps
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Frog Sit-ups
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3 sets of 8 reps
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