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.

  • 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.

  • 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.

  • 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.

  • 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

Front Lateral Raise

3 sets of 8 reps

Chest Dips

3 sets of 8 reps

Front Lat Pulldowns

3 sets of 8 reps

Tricep Rope Pulldown

3 sets of 8 reps

Barbell Curls

3 sets of 8 reps

Thigh Squat

3 sets of 8 reps

Seated Calf Raise

3 sets of 8 reps

Frog Sit-ups

3 sets of 8 reps

 

 

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