Article care of hardcorebodybuilding.com
Not as in
military terms, however, it may seem like it to some. Basic
training exercises are not glorious nor a whole lot a fun, but they
are the basis of becoming HUGE! When we say "basic"
we don't actually mean "basic", perhaps a more effective
term would be "base" training. Before you can become
the huge bodybuilder you want to be, you must build a great
foundation. The amount of time this takes is determined by (1)
genetics (2) discipline (3) diet and (4) consistency, in that
order. How fast you get there is of no importance at
all! We don't mean basic movements either. Of course the
bench press, squat, and rows are great exercises and are the basis
of all the others, but if you want to get huge you have to have a
The basic muscle groups are:
Back- You need a thick wide back.
Muscles include the latissimus dorsi (lats), spinal erectors.
Shoulders- Size.. everyone wants
big shoulders. There are three heads on the deltoid muscle
the front, the rear, and the side. Shoulders includes the
Chest- This includes the upper and lower
pects. This a favorite area of training for most people.
Biceps- You will need long full bicep
Triceps- You will need to developed this
one very well! It has three heads hence the
"tri". These are the most important for big
Forearms- Flexors and extensors.
Quadriceps and glutes- A must for
hardcore bodybuilders. Without big legs and a rear end,,
you will look terrible.
Hamstrings- Very important for big legs.
Abdominals- This includes all of the abs
and obliques. They need to be seen.
Calves- They need to be shaped
well. Muscles included: gastrocnemius, soleus, and tibials.
A good way to begin is to jump right in to a 6 day
per week program. The truly dedicated get up and workout even
when their job takes its toll on them. This may mean getting
up at 5am or working out at 8pm. Whatever works for you.
I personally like the mornings much better because I am much more
rested, besides, you should never be able to sleep right after your
workout. Your workout should be about 1 hour and 30 minutes
Do abs everyday- (bummer huh)
|Chest, Tri's and Shoulders
||Back and Bi's
||Chest, Tri's and Shoulders
||Back and Bi's
When you are first starting to
build your foundation, it can take a long time. You must be
patient and expect the muscle to come. Always use good form
even though it may seem harder, your gains will be much
better. Even if you are in the
gym 6 days a week and working hard, it still could still take 3-6-9
months before you see any real weight and strength gains. But
believe me, there is no better motivation than seeing yourself
change. During this period, you will need to maintain a muscle gain diet and get plenty of R&R (rest and recuperation).
It is important to take some time (maybe a week) off after about 6
months of working out consistently. This break is great because
it gives your muscles time to heal and grow. My best days ever
lifting are after a week break.
experience a "plateau" after doing the same routine and
workouts for a long time. A plateau is when you are kind of
stuck at a certain weight and can't seem to get over it. This
is a great time to either take your week break (if you haven't
already) or to change your routine a bit. A good example of
changing your routine is instead of doing flat bench, incline bench,
and dumbbell flys for your chest workout, do seated press, incline
flys, and pullovers. I know this isn't a drastic change but it
should "shock" your muscles enough to start growing
again. Shocking your muscles this way is the first step in becoming
an advanced bodybuilder. I like to change my routine every 4-6 weeks
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.