I hate how people believe that the gym is just there for losing weight, when the majority of men go to bulk up and build muscle… well so can women.
A lot of women are afraid of getting too big and muscular like men, when actually this is nearly impossible to do without the use of steroids. This is due to the fact that women do not produce the same testosterone levels as men which is what allows their bodies to become so big and bulky, so DON’T WORRY!
I am a member of ”The Gym’ which is a franchise all over the UK. Fees start from £10.99 a month and there is no contract involved other than a £20 joining fee. The facilities are excellent with clean showers and toilets and there is also access to sunbeds. The Gym is very popular so can get very busy between 5-7pm so if you go before or after these hours then you should be fine.
The best exercises are ones done with free weights rather than using machinery, which target your large muscle groups and stimulate the maximum muscle fibres. These include squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
Here is an example of what to work out on each day:
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/waist
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/waist
Day 8: Rest
When doing the big lifts, I would start with 15 kg and if you can do 10 to 12 repetitions of the exercise very easily then increase the weight, but if you struggle to do 8 then decrease the weight. If you feel any sharp muscle pains or joint pain then stop straight away, but it is normal to feel sore on your rest day, just do not over do it if you are still sore by the time you should be working that muscle group again.
- Lie back on a flat bench. Grip the bar so that your arms create 90-degree angle between the forearms and upper arms during the exercise.
- Lift the bar from the rack, hold it straight over you with your arms locked. This will be your starting position.
- Breathe in lift down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arm, hold for a second and then start coming down slowly again.
- Repeat for 3 reps of 8.
- Using a squat rack, set the bar on a rack to just below shoulder level.
- Step under the bar and place it across your shoulders slightly below the neck
- Position your legs shoulder width apart with your toes slightly pointed out. Keep your head up at all times and maintain a straight back.
- Hold on to the bar using both arms at each side and lift it off the rack
- Begin to slowly lower the bar by bending the knees and hips; maintain a straight posture with the head up. Inhale whilst you do this and continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
- Exhale as you raise the bar by pushing the floor with the heel of your foot as you straighten the legs again.
- Repeat 4 sets of 15.
- Stand in front of a loaded barbell.
- Keep your back as straight as possible, bend your knees, bend forward and grasp the bar with overhands, shoulder width apart.
- Start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you exhale. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.
- Bend the knees while simultaneously leaning the torso forward at the waist while keeping the back straight until you reach the floor.
- Repeat 3 sets of 8.
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. Rest the bar should on top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.
- Exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin.
- Lower the bar back down slowly whilst inhaling.
- Repeat 3 sets of 8
- Stand between a set of parallel bars. Place a hand on each bar with your arms locked.
- Flex the elbow, lowering your body until your arms break 90 degrees.
- Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Repeat as many times as possible.
Another exercise you can do is whilst up on the bar, raise your legs out in front of you in a pike position and hold for three seconds before lowering them back down to the ground. You should repeat this as many times as possible.
Once you have completed your work out, it is very important to eat a good meal and bananas and/or a protein shake straight after due to the muscles being like a sponge and absorbing the nutrients straight away. This also benefits your recovery time hugely.
I got all of these ‘how to’ guides and videos off this site: http://www.bodybuilding.com/
Take a look as it has all the exercises on here and other useful tips