Upper body was done on one day and lower on the next. The gains came pretty good because there was enough rest time between the workouts and body parts. The sets and reps were 3 sets per exercise with 8 to 10 reps. One of the reasons three days a week was picked was because in the 60s, most gyms had certain days for men and certain days for women to train.
Many felt that if three days worked, then four days should be better—and it does. This way, you can split the parts up so each one is worked twice a week. On the four-day program, you can escalate the intensity a bit and add a few more sets.
Start with four sets of each exercise and three different exercises per body part. This has always been one of my favorite routines, as it allows three days off to rest and grow. Start with basic exercises for each body part and do two exercises—3 sets of reps for each part. For example, when doing shoulders, use one pressing movement and then one lateral raise movement. If you go to chest, use a flat bench press and dumbbell flies.
Now, this is a basic beginning bodybuilding workout and it will get you off to a good start. For example: Instead of dumbbell flies, use cable crossovers. When you feel ready and have the time, you can escalate your workout to four days a week and add some more sets and reps as stated above. Training is important, but you also nee to consider what you put in your mouth. It takes discipline and hard work both at the gym and in the kitchen.
Reduce your carbs and cut out sugars , white flour products, and fried foods. That alone will make a huge difference. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout.
In addition, you should mix in incline and decline push-ups for better overall muscle growth. Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up. Decline push-ups require your place your feet 1—2 feet 0. Remember to keep your head up and spine straight.
Each set should be eight to twelve reps. You might try doing up to three sets. Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout.
To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in. If you're too nervous for this, you can cheat with a high table.
Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up. Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1—2 feet 0. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees.
With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to reps. Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms.
Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up. Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart.
Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set. Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders " off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate.
Aim for three sets of eight to twelve reps. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps. Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out: Bicep Curls Tricep workouts Shoulder raises.
Method 2. Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for minutes, then repeat more times. You're legs will burn, but you'll quickly whip them into shape: Jumping jacks Lunges Burpees -- do a jumping jack, then drop into a push-up.
High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.
Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot. Oblique twists Box jumps or simple plyometric workouts. Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair.
Hold this position for one minute. Rest for 30 seconds and repeat two more times. Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair.
You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest. Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch.
Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg. Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a degree angle.
Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg. Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3—4 feet 0.
Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep.
It's also good to know a few exercises you can do without equipment if you ever go on holiday and find that the hotel you're staying in has no gym. Obviously with the following exercises, you will not grow as fast as you would with more conventional bodybuilding exercises, but you will grow all the same. It's a million times better to do these exercises than to do none at all. Please note that I haven't explained every exercise e. I would recommend doing these exercises times per week.
I would also recommend you warm up with 5 minutes light cardio beforehand running on the spot, shadow boxing etc. You may associate press-ups push-ups with sadistic gym teachers and military punishments, but it's time to expel that image from your mind. For a bodybuilder with no equipment, press-ups are his best friend! The secret to building mass with press ups is to do them slowly with low reps. Sure you can do sets of press ups, but with that many reps you are just building muscle endurance.
That's no bad thing but you won't get much bigger. I recommend doing these before any other arm work because I find that if I train my arms first, they tend to burn out before my chest. You should also try to vary the position of your hands from shoulder width apart to even wider apart and try putting your feet on a chair or a bed if you have one available to ensure that you hit your chest from every possible angle. Your chest workout should hit you arms as well as your chest, but if there is still some life left in your triceps, you may want to try a few sets of close grip press ups.
Go into the normal press up position and then overlap your hands to make a kind of "window" with your hands it's hard to explain but you must have seen movie directors doing it.
There are a couple of exercises you can do for your back. For your upper back, you can do pull-ups from a tree branch or door frame. Use a wide overhand grip and make sure to go all the way up and all the way down. Your lower back is a little trickier but you must train it, especially if you are training your abs.
Hyperextensions are the ones I would recommend except instead of using a hypertension bench, you use something or someone to hold down your legs. Try to do about reps. If you can find a door frame or a tree branch to hang off, these should be fairly straight forward. Remember to extend your arms fully when you go down and try to do them really slowly for maximum contraction.
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