Classic Bodybuilding Exercises Yield Best Results

Tips to create an effective bodybuilding routine:

1. Consistency and repetition over random workouts
2. Periodizing for effective muscle growth
3. Splitting muscle groups
4. Fancy equipment is a gimmick
5. Rest and recovery 

1. Consistency and repetition over random workouts

One of the best ways to wreck your results is to change up your routine constantly. Many group fitness enthusiasts love the social aspect of group classes but get frustrated that after a point they are no longer seeing results. Your body becomes more efficient over time doing exercises if you never increase your weights and always prioritize cardio. If you want to change your muscle definition, you must tear the fibres through weightlifting. You can change your number of reps and change your weight to give yourself some variety. 

2. Periodizing for effective muscle growth

What many people fail to realize is that your routine does not need to change on a daily basis to develop muscles. In fact, most bodybuilders only change up their routine every 4-6 weeks to keep things interesting. Consistency and repetition is your best friend for explosive growth. Learn about drop sets, supersets, hypertrophy, and muscular endurance to mix up your routine without needing to switch out exercises frequently. Challenging your body in different ways is awesome and keeps things fresh, but it doesn't mean you need to change the type of exercises you are doing.

3. Splitting muscle groups

When you split training days by muscle groups, you give yourself adequate time to rest in between. Going hard on 4-6 exercises on the upper/lower body is way better than lifting light weights over the entire body multiple times a week. Even your core needs a day off once in a while. Ensure that you are fueling your body with the right nutrition to ensure your muscles are getting enough protein.

Social media shows us influencers with zero knowledge of kinesiology or physiology doing exercises with multiple muscle groups which is completely ineffective and could cause injury. Be careful of the influencers who've had surgical work done trying to make you believe what they have is natural. If it looks too good to be true, it probably is.

4. Fancy equipment is a gimmick

Lots of home gym workouts invent new ways to do the same exercises, including creating gimmicks to make people think they are doing something innovative. Don't believe the hype. The best equipment is always dumbbells, barbells, squat racks, benches and weight machines. Your resistance bands are great for travelling and fit into your suitcase without a fuss. However, to build muscle mass you have got to stress your muscle fibres into creating change. Skip the thighmaster and grab a kettlebell!

5. Rest and Recovery

The best way to ensure that you are always building muscle is to rest for at least 24 hours before repeating a split. This allows your muscle fibres enough time to repair and restore, and work through any muscle soreness that results. When you first start a routine, you might be sore for a couple weeks. Over time, this feeling will wear off as you become stronger. Short term pain for long term gain! Try to ensure you take at least 1-2 days of rest every week. Prioritize sleep and develop a routine to get to bed at a regular time each night.

If you don't want to hurt yourself, get a personal trainer

Starting on a heavy bodybuilding routine can be daunting but it doesn't have to be. Let the experts at Rage Fitness help you develop a routine that's fun and effective, and ensure that you're lifting with the correct form to avoid injury. The last thing we want is for you to skip your workouts because you pulled a muscle or lifted too heavy before you were ready.

If you are tired of not getting results with your current routine give us a call at Rage Fitness and book a free demo session. Call or text us at 1-825-945-7733 or fill out the online contact form today!