Can anyone recommend the best way to do amateur bodybuilding for young adults?
Does anyone know of a good, tried and proven bodybuilding program to become buff quickly with absolutely no steroids or metabolic drugs?
I've tried before but didn't see any results after a few months so I lost my motivation.
Also, I'm 19 if age makes any difference.
To build your body, rest and nutrition play a more important role than doing the exercise. You may be surprised to hear that and so that may be the reason you didn't see results. If you are eager to get back to your training, what I would suggest is just do the lifting and enjoy the process, about how much muscle you can gain is another story, your metabolism is still high because you are young, give it time and a few months is definitely NOT long enough.
Give yourself 3 months to learn the form and techniques, then you go for working your major groups of muscles first. Then you start working on the small ones.
Day 1
(1) Flat bench press (1 warm-up set + 5 sets)
(2) Incline DB press (4 sets)
(3) Arm dips (3 sets)
(4) Pecdeck fly (2 sets) >> adjust the handles your elbows don't go too far towards the back
Day 2
(1) Lat pull-down (1 warm-up set + 5 sets) don't do behind-the-neck variation
(2) BB bent-over row (4 sets) look at the mirror and be careful
(2) Chin-up (3 sets)
(3) Seated row (2 sets)
Day 3
(1) BB biceps curl (1 warm-up set + 5 sets)
(2) Cable biceps curl (4 sets)
(3) Triceps push-down (5 sets)
(4) Triceps kick-back (3 sets)
(5) Crunches (3 sets) not sit-ups
Day 4
(1) Full squat (1 warm-up set + 4 sets)
(2) Leg extension (2 sets) >> use lighter weight
(3) Lying leg curl (3 sets)
(4) Shoulder DB press (5 sets)
(5) Lateral raise (2 sets)
For each exercise you need to have 1 but not all sets to positive failure. The above is NOT the best way, but do it for 3 months and add more sets change your routine later on. When you are younger, one of the differences is you recover more quickly and you can do them more frquently but be careful of misjudgment can lead to overtraining yourself.
^_^ good luck
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