When building muscle is your main objective, the ones you need to base your training are resistance exercises. Adding a proper cardio activity during the week is also important, but specific strength training is one of the most effective ways of building strong and defined muscles. Create an effective daily routine that you can keep and do not forget to include enough exercises to work all the muscle groups of your body, to avoid imbalances of strength, postural difficulties and other health problems, warns the American Council on Exercise.
Arms and shoulders
The deltoid muscle is the triangular-shaped muscle that makes up most of the shoulders, along with the biceps and triceps on the arms are the main muscle groups in the arms. Work your shoulders with dumbbell and bar presses. Strengthen your biceps with push-ups and pull-ups, work your triceps with back-kicks with dumbbells and tricep extensions.
Work your core
Building your lower back muscles will not only help you tone your abs, it will also improve your balance and coordination. The primary muscles of the base are the rectus abdominis muscles at the front, the obliques at the sides and the transverse abdominal muscles that extend to the sides. Abdominals, squats, lateral push-ups, and planks are the most effective exercises to develop muscles.
Chest and Back
The major and minor pectoral muscles are the two sets of muscles that make up the chest, while the major muscles in the back are the muscles of the trapezius and latissimus dorsi. To build strength in the chest and back, try chest bottoms, sculled rowing with cable, pulls with cable and shrug with barbell in your workout.
Legs and buttocks
The muscles of the gluteus maximus, gluteus medius and gluteus minimus form the gluteals, while the hamstrings and calves are the main muscle groups of the legs. To work these muscles, include dumbbell squats, front and back bar lunges, dumbbell ladders and leg presses as part of your total strength training workout.
The details of your training
As a beginner, start with a series of 12 repetitions, work up to three sets of 12 to 15 repetitions per exercise as you build strength. Do your daily training two or three days a week, working your way slowly until you get to five or even six times a week.Plan your strength training on non-consecutive days when possible. This gives your muscles the much needed time between workouts to repair and recover, optimizing your muscle gains and reducing the risk of injury.
It's always important to maintain a certain level of variety in your workouts. Change your training every two weeks to prevent your body from getting used to it instead of making new progress. Modify the number of sets and repetitions, the order of the exercises, or add new exercises that you can incorporate regularly to give variety to your strength training routine.