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6 Rules Of Thumb For Building A Strong Body

Elvis Elvis

Do you need some weight lifting exercises that build muscle to the max? Wanna build a huge chest? Looking to achieve powerful legs or a v-shaped back? What about big arms and shoulders?

On the other hand, you may not be looking so much to gain strenght and mass. Maybe you just want some muscular endurance. Don’t worry. We got you covered.

Here you will find some great exercises and routines that can be used to create the perfect physic you are looking for. It doesn’t matter if you are a beginner, an intermediate or an advanced weight lifter. We have many different kinds of weight lifting exercises and routines for everyone.

First, I would like to go over some weight lifting terms and important information that will help you customize your own routines according to your goals. This is more for those of you who are beginners. If you are more advanced and you know about how many reps and sets you should be performing, you may want to skip this next part.

1.) Repetitions

A repetition is a single rendition of an exercise.

For example: If you are doing bicep curls, you would curl the weight up towards your shoulder and then lower it back down. This would be one repetition.

Repetitions are often called reps.

2.) Sets

A set is when you perform a group of consecutive repetitions without putting the weight down to rest.

For example: Let’s say you are doing bicep curls, you pick up the weights and curl them 12 times, then you put the weights down. This would be one set. Now, if you pick up the weights and do the same thing over, this would be two sets.

6 Rules Of Thumb For Building A Strong Body

Now that we have our terms down, let’s learn how to figure out how many reps and sets you should be performing according to your goals…

3.) Amount of Reps To Perform

It is very important to know how many repetitions you must perform. If you are serious about getting really strong and huge, then you must perform only a few repetitions within each set. I recommend about 4-6 reps for each set.

Now let’s say that your goal is to build a good amount of strenght and size to your muscles without overdoing it. You must then perform about 6-10 repetitions.

Looking for muscular endurance and stamina? If this is the case you should perform from 10-15 reps. In certain sports that need much endurance and stamina, you can be doing anywhere from 15-30 reps for each set, but if this isn’t really the case, just stick with 10- 15 reps.

Now, let me tell you a little something. Nobody has the same exact type of body. Just because something works for one person doesn’t mean it’s going to work for you. You must experiment with yourself to see exactly how many repetitions it is best for you to do. All these numbers are just general examples.

4.) Amount of Sets To Perform

I recommend strongly that if you are a beginner weight lifter, perform only one set and then increase as time goes by. Maybe wait a couple months and start increasing your sets. If you do not want to bulk up in muscle and strenght that fast, then you can stick with one set.

On the other hand, if your goal is to add on strenght and size, then you might want to work up your sets until you do about 3-5 sets of each exercise in a muscle group.

5.) Amount of exercises to perform

Next thing, how many exercises of each muscle group should you perform. This again, depends on your goals. If you want to moderately get stronger, then one or two exercises for that muscle group should be fine. If you are more serious about gaining strenght and size howerever, do 3-4 exercises for each muscle group.

6.) Work your big muscles first and then the small ones

Another tip is that you should always workout your bigger muscles first and then the smaller ones. (Your bigger muscles are your chest, back, and legs.) This way your smaller muscles will not be too tired once it’s time to do the bigger ones. For example: let’s say today your weight lifting routine consists of working out your shoulders, arms, and chest. You should workout your chest before the shoulders and arms. The reason for this is that to do your chest (big muscle), you also use your triceps and your shoulders.

If you were to do shoulders and arms before chest, then those smaller muscles (shoulders and arms) would get tired and you wouldn’t be able to do as much chest as you are capable of doing.