We all want to start off with an efficient bodybuilding routine but frequently have no idea of where to start or how to begin. I can tell you already that any truly good bodybuilding exercise program will include both cardiovascular conditioning and strength training. Besides that, below are five factors that will assist you with developing and implementing an effective bodybuilding routine.
- The first factor is intensity. Intensity is a specific percentage or number used to monitor progress. Cardiovascular conditioning can be measured by a formula: 220-age=Maximal Heart Rate (MHR). Multiply MHR by .65% for beginners and by .85% for those more experienced. That number is your goal and represents the level your heart rate should reach during each cardiovascular session. Increase percentage as needed (see factor 4). An excellent way to monitor your heart rate is by purchasing a heart rate monitor. They are well worth the expense if you are serious about good cardiovascular health. If purchasing a heart rate monitor is not an option, be sure you are moving fast enough so a conversation cannot be held with your partner or yourself! Intensity for strength training should be weight lifting 60% of 1 repetition maximum (RM). To find your RM, simply find the weight that you can just barley lift and take 60% of that. Increase as needed (see factor 4).
- The second factor is frequency. Frequency is how often per week you perform cardiovascular conditioning and strength training. Cardiovascular conditioning should be a minimum of three times a week and a maximum of six times a week. Remember, we rest on Sundays! Strength training can start as little as two times a week for beginners and up to six times a week for those more advanced. Remember the importance of rest and recovery!
- The third factor is duration. Duration is the length of time performed for cardiovascular conditioning and how many sets and repetitions of each exercise for strength training. Cardiovascular conditioning should be a minimum of 20 minutes for the “never ever moved before” beginners and 45 minutes to 1 hour for others. Progress duration as needed (see factor 4). Strength training should start with 3 sets of 12-15 reps for each exercise. The variety for sets and reps are endless so depending on your goal, you have a lot of choices and will never get bored!
- The fourth factor is progression. Progression is safely increasing of levels of cardiovascular conditioning and strength training. No more than 10% per week in mileage and/or time for cardiovascular conditioning. With strength training, you should always be lifting to fatigue. Meaning, the last rep should be very hard to complete. Once you start performing that last rep with ease, it’s time to increase your weight.
- The fifth and final factor is mode. Mode is how to go about obtaining your goal. Cardiovascular conditioning can be performed by many different modes such as power walking, jogging, biking, and swimming to name a few. The key with cardiovascular conditioning is to do something that you enjoy! There is no reason to force yourself into an activity that you despise. It should be fun! Think of it as movement and not the “E” word; exercise! Strength training can be performed at home with various modalities such as stability balls, medicine balls and dumbbells or in fitness facility with all they have to offer.
Conclusion
By setting manageable goals and implementing these five factors, bodybuilding success is not so far away! Our body is a machine that must move and be moved daily! But conversely, rest and recovery are just as important. Rest and recovery will prevent sore muscles, promote muscle growth, promote strength gains, prevent injury and prevent over training! So for optimum results remember to rest and recover!
About The Author
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is not only a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) with years of training experience, but also a succesful competitive figure athlete and fitness author as well.
Diana is currently working on a project to create a series of practical, easy to read articles on nutrition and women's health that will be submitted to several nationally recognized publications on food and fitness. She also is performing several speaking engagements to women's groups on the value of a healthy bodybuilding lifestyle and working on her first fitness book geared towards busy women.
