Bodybuilding Movies for Men

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Lower Body: Leg Press: Every gym has a guy shaped like a lightbulb. He’s the one who neglects his lower body. If you don’t want to be that guy, work your major leg muscles on the leg press machine. Place your feet on the plate with knees bent at 90 degrees and feet approximately shoulder-width apart. Grasp the handles and slowly push the plate out until your knees are straight but not locked. Pause and slowly return to the starting spot.

Lower Body: Squat

Squats target both your inner and outer thighs. Use a barbell heavy enough to challenge your muscles but light enough that you can still control your form. Hold it behind your head with your feet shoulder-width apart. Tighten your core, then squat down as far as comfortable. There should be no knee or back pain. As you come back up, raise your hips and chest together.


Lower Body: Dead Lift

This is one of the best workouts for your hamstrings and glutes. Start in a standing position, feet shoulder-width apart. Hold the bar in front of you. Tighten your glutes and lower the bar to just below your knees. You can lower it further if you can keep a flat back and stable spine. Slowly return to the starting position. Keep the bar close to your body to protect your lower back.

Lower Body: Calf Raise

Stand on one foot with the arch and heel hanging off of the edge of a step or platform. Hold onto something if you need help balancing. Drop your heel all the way down below the step, and then rise all the way up on your toes. Hold dumbbells to make it harder. If you can balance without holding on to something, you’ll work your core muscles, too. 

Keep Your Muscles Guessing

If you stop getting the results you want after several weeks of working out, it’s time to mix things up. You need to challenge or “confuse” your muscles often to keep them growing. You can do this by putting a twist on your basic moves. Do a biceps curl with a reverse grip, for example. Or find a bench for the step-up move shown here. Change up your workout at least every 4 to 6 weeks for the best results.


High-Intensity Training

When you train hard, you won’t just zap calories during your workout. You’ll burn them even after the session. Exactly how long and how many calories you’ll fry afterward depends in part on how intense your workout was. But over time, the effect can really add up.

Eat Right: Before You Lift

Give your muscles the right fuel. If you really want to get ripped, eat protein at every meal and snack. Good sources are lean meats, eggs, cheese, and milk. Also, get whole-grain carbs like oatmeal for lasting energy. Eat a snack of protein and carbs right before and after you work out to keep your energy level up, build muscle, and burn more fat.

Eat Right: After You Lift

Get some protein as soon as you can to help your muscles recover. Include a wholesome carb like fruit, too. One quick option is a smoothie made with protein powder or yogurt and frozen berries.


Stay Hydrated

Muscles are about 75% water, so liquids keep them healthy. If you don’t get enough, it could affect your workout, your focus, and your health. The best choice is simple, calorie-free water.

Muscle-Building Supplements

Some products, like creatine, are popular among athletes and bodybuilders. But they don’t replace a good training plan and a proper diet. If you’re thinking about trying them, talk to your doctor first. He can check on any possible side effects.

The Truth About Steroids

Never take them to build muscle. It’s illegal and can cause many health problems, including:

– Acne
– Breast growth in men
– Heart disease
– Liver disease


Reality Check

How fast you bulk up depends in part on your genes and age. Your parents gave you your basic body shape and the ease you have in getting big.

Even so, most men can improve their muscle mass and strength with a good weight-training program 🙂 🙂

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