Beginners Body Building - Beginners Rules to Packing on Muscle and Building a Legendary Body

Your just starting out and you want to pack on some muscle right? Add some peaked biceps, cannon ball sized delts, and a beefy chest and ripped abs. Any way you slice it you've been bitten by the body building bug. Well good for you -- now lets get you some results.

Rule # 1 - Divide And Conquer

You will find in body building that focus is a critical phrase. From mental focus, to dietary focus, the ability to keep your attention on one particular thing at a time is critical. No different than with your training. You must focus on one body part at a time. This means that you will dedicate training sessions to specific body parts or better yet groups of muscle that work together. By focusing your efforts in this way you will give each body part it's due stimulus and force it to grow.

The normal methods of dividing are to divide along synergistic muscles. Synergistic muscles are muscles that work together, like back and biceps. Both muscle groups are used in pulling motions such as chin-ups, and rows. Thus it would be best to dedicate a day to training your pulling muscles together (back & biceps), then a second day to legs, and a third to pressing motions (chest, delts and triceps).

Rule # 2 - Go Large First

Inside this split routine you will want to focus your efforts on your largest muscle group first. For instance, during "press" day you will want to start with your largest muscle the pectoralis (pecs). Then you will move systematically down towards the smaller muscles. So after your pecs would come deltoids, and then your triceps. During legs day you would focus on quads first then bicep femorus (Hamstrings) and finally calves.

Rule # 3 - Keep It Compound

The best way to bring all of these together is to make your main lifts compound lifts. Compound lifts are ones that use multiple joints at a single time. Squat for instance uses back, hips, and knees all at a single time. Bench uses shoulder, and elbows simultaneously. And the granddaddy of them all dead lift, uses back, shoulders, arms, hips, and knees.

You will build your training days around these compound lifts as your first lifts, thus using your largest muscles first, then you will work down toward isolation exercises for the supporting muscles This would be exercises like triceps press downs after sets of bench and military press. Or isolating calves after sets of squats.

Finally, stop wasting your time and start gaining muscle mass and losing fat. Try visiting http://bodybuildingsecret.info a popular website that specializes in covering all aspects of beginners body building from routines for growing huge biceps to cutting edge nutrition and supplementation.

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