Top 3 gym exercises for building muscle

Muscle building is not an easy task and often people wander the exercises that they can specifically do often in order to build muscles. There are many exercises to choose from and all of them are equally effective in the process of muscle building – even running on a home treadmill can help. The main challenge should not be identifying the exercises but rather identifying the exercise that will be most ideal for your body. Prior to making a decision on the exercises to undertake make sure that you are thoroughly informed about the various exercises you can perform to achieve your desired muscles.

3-Day Full Body Routine

This is a routine that needs to be performed three times in a week. The workouts are different and each set of workout is followed by a resting day and the consecutive day the next work out plan. Most individuals will take the weekend off so after the third work out there are two rest days before the cycle continues. The routine is ideal for beginners since the entire body is involved in the exercises. The work out is beneficial to beginners since it gives them an opportunity to become acquainted the exercises since they are repeated severally on weekly basis. Beginners do not have similar strength to the advanced individuals and therefore repeating the exercises helps in triggering the muscles constantly which helps in making the tasks easier and reducing the amount of rest duration required for the muscles to heal as well as repair before the next session.

Training less is beneficial to a beginner as opposed to training more. It is therefore important to enjoy it since it is only a benefit of being a beginner. The three days provides training ground for your body to develop and eventually the frequency can be increased as desired.

4-Day Split

This should be performed after the three day routine. It is an ideal workout for intermediate trainers. The training varies from floating around to upper and lower body training which is alternated with a rest day. During the weekend two days can be taken off to ensure you are still on track the next week. At end of about three to six months of training the muscle gains will be visible and you can move to more challenging exercises like split.

5-Day Split

This is a highly advanced exercise routine that almost anyone can perform. The five days of exercise routine is ideal especially for natural trainers instead of the daily or twice a day training. The exercise should focus on one or two muscles to work on per session.

Top 3 exercises for growing arms

The one thing that screams that guy is fit is a pair of jacked and strong biceps. In order to achieve such busters on your sleeve an individual will require having a set of arm routine to assist you in getting that muscle pump. The weights have to be kept moderate and the reps high in order for those biceps to bulge. Try using a reloading press.

Sometimes training with weighted clothing can really also give you that extra push.

Picking up weights that extremely heavy when doing your bicep exercises will result in the forearms taking over the extra load. When the weights are being gripped very hard the forearms and flexors contract more. The three main workouts that are ideal for growing arms are the single-arm incline bench preacher curl, the three set of ten to twelve reps with rest breaks of fifteen to twenty seconds in between the sets or the four sets of ten to twelve reps with rest breaks of fifteen to twenty seconds in between and the standing resistance band curls. There are many reps that can be alternatively performed during the 3 or 4 set of reps.

The single-arm incline preacher curl

The bench should be set at an inclining angle of forty five degrees. Hold the dumbbell then stretch your arm straight against the back of the bench in such a way that the palm faces upwards while standing.  With the upper arm still in place the dumbbell should be curled towards the shoulder. At the top squeeze the bicep then put down the weight using the control. All these reps should be repeated on one side prior to switching to the next.

Standing resistance band curls

in a standing position place both feet or one foot on the middle part of the resistance band. Using both hands grip either side of the band then with the palm facing upward curl the hands towards the shoulders. At the top squeeze the biceps then lower the hands down while still keeping the tension on the band constant. While doing these movements make sure that your elbows are glued to the sides.

Incline dumbbell curls

With the back against the bench seat at an inclined angle of forty five degrees. Using both hands grip a dumbbell in each hand then let them hand facing the floor. With the elbows stuck tightly on the sides both weights should be curled up towards the shoulders. The bicep top should be squeezed them the weights lowered in a controlled manner.

Steroids: a mystery

One of the most common debates in the bodybuilding universe is that do bodybuilders take steroids? Well, whatever the top magazines or blogs say it is a sheer reality that almost all the pro bodybuilders use steroids or combination of steroids with some other drugs to achieve maximum muscularity because without altering your hormones it just isn’t possible to get that amount of muscularity.

It is not necessary that you should take steroids to build your body. You can get a great shape even without using the steroids but it will take much longer time and effort but the thing remains same that you won’t be able to get max muscularity as compared to that which is provided by the steroids. Many supplement distributing companies try to tell the bodybuilders that their supplements are a great replacement for steroids but that is not true.

Is it necessary for you to take the steroids as well?

It is not necessary for someone who wants to improve his/her physique to take steroids. By following the proper bodybuilding principles, taking a right amount of rest, eating a nutrition-rich diet nearly everyone can transform his/her physique. It might not make you a pro bodybuilder but it will give you enough benefits so that you can have a respectable and healthy body.

Point to note for steroid users

Most of the pro bodybuilders who use steroids have their own personal doctors who monitor there dosage and health condition. The doctors measure the rate at which a bodybuilder can attain maximum muscularity with least risk of bad health. But no one should ever leave the risks of steroids out of the equation because it is after all a drug and comes with its own set of advantages and disadvantages. So, the question – do bodybuilders take steroids – still remains unanswered.

Places which require ethics

A sportsman should never use steroids in a competition where this substance is banned because if he takes it than he clearly breaks the ethical code. While his competitors are drinking the protein shakes he is taking steroids this is just not right. In many top sports, many professional players were banned just because of breaking the ethical code and violating the sportsman spirit.

Know if a bodybuilder uses steroids

Well to answer the question do bodybuilders take steroids? we can look at some of the symptoms which can help us in identifying a steroid user.

1) The distended stomach

Many bodybuilders who use the human growth hormone or the insulin most probably use steroids which gives them a distended stomach.

2) Disproportionate upper body development

A bodybuilder who uses steroids has an upper body which is weirdly big than his/her lower body because the upper body has more androgen receptors.

3) Stretch marks

After using steroid for a couple of cycles along with diet and sleep and getting a rapid growth of muscles the body of a bodybuilder may not adapt as quickly to this change which can result in stretch marks.

Some other symptoms like the acne, gynecomastia, sudden increase in muscle mass surely gives you a chance to identify that do bodybuilders take steroids?