Setting Up The Perfect Bodybuilding Workout Schedule

Setting Up The Perfect Bodybuilding Workout Schedule
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Setting Up The Perfect Bodybuilding Workout Schedule

To put it into perspective, bodybuilding is the set of sprinkles upon a well-rounded cupcake that is life. Family, career, education, and other items should always come first, with bodybuilding being something we do to improve all other aspects of life. Because of this, real-life priorities have to always come first. The key to finding time to creating bodybuilding success, amidst the flurry of change and crisis that is real-life, is to plan everything out.

Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your schedule

Setting Up The Perfect Bodybuilding Workout Schedule
Setting Up The Perfect Bodybuilding Workout Schedule
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Be realistic here. How much time do you have each week to devote to weight training? Are there things you do now which could be sacrificed, like television or Internet surfing time? Could that time be better spent in the gym? Use a spreadsheet program or a piece of paper and map out how you spend your waking hours. Then, begin finding spots on that map where weight training could (or should!) be included.

Setting Up The Perfect Bodybuilding Workout Schedule
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Setting Up The Perfect Bodybuilding Workout Schedule

Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your goals

If your goal is to lose the spare tire and add a few inches to your arms, then you probably don't need to devote 2 hours per day to the gym. On the other hand, if you're training hard for a local show, then you may need 3 to 4 hours daily, making time for weight training, cardio, tanning, posing, etc. Plan the number of hours and days per week in accordance with your goals.

Gauge your experience

If you have trained hard with weights for twenty years, you might need more than 30 minutes daily in the gym to maintain and build muscle mass. On the other hand, if you're overweight and brand new to the gym scene, thirty minutes on the treadmill, five days per week, might be just what the doctor ordered! Take into account your training experience when planning.

Don't forget the little things

Food and gym clothing preparation, gym driving, and many other small uses of time quickly add up. Be sure to include them when planning your ideal weekly training schedule. And be flexible - always leave some time for those little things, which will inevitably go wrong.

Just as no two bodybuilders have the same exact nutritional, training, sleep, or supplementation needs, no two bodybuilders have the same scheduling requirements. Create one that works best for reaching YOUR goals, without disrupting your life too much. Remember, the best bodybuilding workout schedule is the one you'll stick with!

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Setting Up The Perfect Bodybuilding Workout Schedule

Body Building Workout Schedule

Body Building Workout Schedule
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Body Building Workout Schedule

"What is the best body building workout schedule?" is a question that beginning bodybuilders pose time and time again. This quest for a holy grail of perfect workout schedule has been sought for generations and the truth is that the actual components of a workout schedule are only slightly more important than the timing of the schedule itself. From rudimentary exercises that can be done in the home or in a basic gym up to compound muscle group super sets the pros use, the secret to a body building workout schedule is in its consistency.

Body Building Workout Schedule

Day in and day out, at approximately the same time of day, you should be exercising your body and you mind to develop the habit of your new routine. By 'scheduling' yourself for body building, you will train yourself to get the feeling that something is wrong if you skip a session. This mental training starts with your preparation for your workout - the ritual of preparing you gym bag, walking into the gym, changing your clothes and mentally going over the routine you are about to perform.

Body Building Workout Schedule
Body Building Workout Schedule
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Tiger Woods does not vary his approach to the ball depending on the weather. His swing, perhaps but the repetition of each practice swing has trained him to 'feel' when something is wrong and to step back and start over.

Body Building Workout Schedule
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Body Building Workout Schedule

That being said, one of the most useful beginner workout schedule follows the work week alternating weight lifting with aerobic exercise every other day.

Day 1 - upper body workout

Day 2 - aerobic

Day 3 - lower body workout

Day 4 - aerobic

Day 5 - upper body workout

Day 6 - aerobic

Day 7 - rest

Start the next week with a lower body workout and continue alternating. This body building workout schedule accomplishes three things. One, it builds the habit of working out (almost) every day, the benefits of which are described above.

Two, it allows for ample rest between workouts of the same muscle group. It is in the rest period where your muscle actually grows. While you are in the gym working your muscles, they are under stress. It is in the reparation from that stress that the muscle becomes larger, not while it is under stress.

Three, it provides enough room for variety of exercises so that your muscles don't get used to doing the same exercise each time. The human body very easily gets used to any strain it is put under. If you performed the same exercise over and over again with no variety your muscles would quickly adapt and your routine would reach a point of diminishing returns. By altering the resistance, position and movement of your exercise, your muscles will not be able to adapt to the new strain they are being put under. Small stabilizing muscles and different areas of the same muscle will be strained in subsequent workout sessions keeping your muscles under varying strain and allowing for greater growth during the rest phase.

These are the basics for setting up a body building workout schedule.

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Body Building Workout Schedule

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Dexter Jackson flaunts a wide and dense back. Everyone admires his ripped appearance, which not only offered him the title of Mr. Olympia but he was also crowned as Arnold Classic champ on 2008. In order to attain a huge and sculpted body like him, one should follow his workout plan. According to him, nutrition plays an important role. You should eat high fibrous foods such as fruits and vegetables building muscles. You should increase your calorie intake for bulking up in the first phase. You should preferably undergo a zigzag phase where you firstly increase your weight by consuming high calories and then you can perform a cutting phase and finally you should engage yourself in fat burning techniques.

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

All competitive bodybuilders follow a strict nutrition regime. Protein intake should always be higher for gaining muscles and burning fats. There are various natural sources of proteins such as egg whites, soy based products etc. which should be consumed daily.

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!
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Diet supplements help in energizing your body parts. Whey and casein proteins are extremely beneficial for building muscles. Earlier bodybuilders and athletes use to consume Creatine supplements, which can easily supply oxygen and water to your muscles. You can easily include these supplements in your diet for increasing the muscle mass like Dexter Jackson.

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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!

Dexter's wide and dense back was sculpted by performing the following hardcore workouts:

* Lat Pull downs: It is always advisable to perform 4 sets with 8 to 10 reps for attaining a well toned 3D back muscles.

* Bent over barbell rows: This workout is considered to be the best back workout. Performing 4 sets with 10 reps is adequate for increasing muscle mass.

* Single arm dumbbell rows: It can easily add mass to your lats.

* Dead lifts: This is the most challenging and exhausting workout, which can mold your back with ease.

* You should maintain your schedule properly by adding rest days. You can only increase your efficiency by sleeping 8 hours daily.

Consuming Nitric Oxide can stimulate the whole process of bodybuilding. Most weight training workouts requires endurance and strength, which can be optimized by its intake. It increases blood flow and helps in muscle pumping. Nitric Oxide intake rejuvenates the entire body by nourishing your immune system and prevents many deadly diseases such diabetes, cancer and heart attacks . It also acts as an anti aging agent. Most bodybuilders and athletes suffer from joint pains and injuries, which can also be treated by Nitric Oxide. The recovery time can be decreased by its intake.

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Hardcore Workouts - Dexter Jackson's Hardcore Bodybuilding Workouts Schedule Exposed!