Welcome to Muscle Fitness

Bodybuilding for beginners

Home Training

If you'd rather start you bodybuilding program at home, you'll want to purchase the right equipment to make real muscle-building workouts possible and to ensure that they're safe as well. Here are the basics for a good home gym:

At least 7 x 7 area

Chinning bar

A comfortable, adjustable bench with uprights and a leg extension/leg curl

110-pound iron barbell set

Extra weights

Calf block.

 

Now that you have the Equipment, lets get a basic routine.

Squats   2x10

Stiff-legged deadlifts 2 x 10

Standing calf raises 2x 10

Bench presses 2 x 10

Pulldowns or chins   2 x 10

Bent-over barbell rows  2 x 10

Seated dumbbell presses 2 x 10

Dumbbell upright rows  2 x 10

Lying triceps extensions  2 x 10

Standing barbell curls  2 x 10

 

Beginning Bodybuilding Routine:

Do one light warmup set that's about 70 to 80 percent of what you'll use for your heavy work sets, and then add weight and do two heavy work sets, resting one to two minutes. Do that for each exercise. Try to get eight to 10 repetitions on each exercise. If you get more than 10 reps on your first set, add weights at your next workout.

From The Pro's

2010 January 18 05:44

So, you’re expecting a baby and you want to (as far as possible) maintain the body you had before you fell pregnant or, at the very least, return to ‘normal’ as soon as possible after Junior makes his or her arrival.
There is much you can do to achieve these goals, starting of course with healthy eating and exercise.

The rule of thumb here is to have a balanced diet, which means that you should be eating plenty of fruits and vegetables, protein, grains and consuming lots of hydrating fluids. And, while you certainly should remain active, exercise should be at a more sedentary pace. So slow things down a bit, but not to a complete standstill.

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