- : Always consult a physician before attempting to do any exercise or exercise plan.
- Step 1: Target every muscle Do weightlifting exercises that isolate and target one specific muscle at a time, such a bicep curls.
- Step 2: Eat Follow a very specific eating regimen to complement your training. Your muscles need something to work with in order to grow.
- TIP: Consume 20 to 30 grams of protein during the day.
- Step 3: Take in carbohydrates Take in carbohydrates before a workout to fuel yourself so that your workout can be more intense. Then have more carbohydrates afterward to recover.
- Step 4: Don't quit Concentrate on slowly lowering it to complete the exercise. The longer you take to lower the weight after lifting, the harder your muscles work. You'll also burn extra calories.
- TIP: Your muscles can get used to doing the same routine over and over. Make them work harder by varying your exercises and the sequence in which you do them.
- Step 5: Don't forget your cardio exercise Don't forget cardio exercises, like running or biking, to burn fat. Do cardio for 30 minutes after each training session. You can have all the muscle you want, but it won't show through a layer of fat.
- Step 6: Push yourself Push yourself if you are going for size. Once you're in shape, when trying to bulk up, it is recommended that you lift until you just can't life anymore. Do a set and then immediately begin the next set. You're on your way to getting jacked.
- FACT: Bruce Wilhelm won the first ever World's Strongest Man competition in 1977.
You Will Need
- Isolation exercises
- Cardiovascular exercises
- Protein (optional)
- Variation (optional)