However, I am not stupid and I know that most moms just do not have that extra time to make it to the gym everyday-this is why I created my very own and affordable 12 week home workout program that uses barely ANY equipment! Instead, the program uses your bodyweight and one pair of dumbbells. It is absolutely perfect for busy mommies who want to workout when baby is asleep, for when it is super cold or super hot ouside, or just want to workout in the comfort of their own home.

Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.
If you want to improve your shoulder width, prioritize this workout, swapping it for your regular shoulder sessions every third deltoid workout. Or, depending on present development, do it every other workout as needed. Use the sequence of exercises prescribed here: Their purpose is for progressive prioritization, from heavy weight for strength and muscle-group size to higher reps for isolated muscle size and deltoid striations that draw the onlooker’s eye to those points located at the maximum width of the shoulder girdle.

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.
After session 12, consider whether you need to increase the weight for any particular exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t increase the number of sets beyond 3 at this time.

If this happens, the key is to not delve into what psychologists call catastrophising, or thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will mean repeated cheat meals until you get back on track. Forgive yourself for the mistake and then get back on your cutting diet.
Bodybuilding developed in the late 19th century, promoted in England by German Eugen Sandow, now considered as the "Father of Bodybuilding". He allowed audiences to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, the men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar-winning 1936 musical film The Great Ziegfeld depicts the beginning of modern bodybuilding, when Sandow began to display his body for carnivals.
Get the right gear. While it's probably not the most important thing, if you're trying to be a bodybuilder, you might as well get some clothes and gear that will help to emphasize how jacked up you're getting. Purchase some good posing trunks, tight-fitting muscle shirts, and a good training belt to help keep you secure during your workouts. Weight-lifting gloves are also common.
Also, never forget to rest in between the days that you had intense workouts. You don’t build muscles when you’re exercising. You build it when you’re resting. You should also try not to listen to false experts who tell you about the number of rest you need to do. Do your homework. Taking advice from a lifter without professional training experience will compromise your entire body workout.
When you lose weight, you need to hold onto muscle and bone while shedding fat. This is tricky because the body is not used to breaking down some tissue (fat) and building up other tissue (muscle) at the same time. Breaking down is called catabolism and building up is called anabolism, as in "anabolic steroids." This is a contradictory process. But weight training helps maintain muscle while losing fat.
Below are nine weight training exercises that are the most beneficial for runners according to Holder and Fitzgerald. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. Or you can choose one to three moves from each area (upper body, lower body, core) for a total-body routine. Each move is demonstrated by Christi Marraccini, Head GO Coach at NEO U in New York City.
The most important aspect of your bodybuilding diet is calorie intake. To build mass, you need between 20 and 22 calories per pound of body weight each day, according to sports scientist Jim Stoppani. This would mean a 150-pound beginner bodybuilder would need between 3,000 and 3,300 calories per day to gain weight. Stoppani advises reducing your intake slightly on nontraining days, though, as you're less active. On these days, aim for 18 calories per pound, meaning the 150-pound bodybuilder would need 2,700 calories on rest days.
Arnold loved the standing barbell curl for building baseball biceps. When looking for a major mass-building move, Arnold preferred exercises that allowed him to push heavy weight, let him achieve a full range of motion, and could be hammered for 6-8 heavy reps. That's how he built his biceps into mountains, and it's a great start for your workout, too.
Eating often will keep you satiated and give your muscles the constant stream of nutrients they need to grow. Not only are hunger pangs a sign that your body may have entered a catabolic state, but when you’re starving you’re more likely to OD on leftover birthday cake at the office. Try to consume eight physique-friendly meals or snacks throughout the day, including your pre-and post-workout fare.

Attend local competitions. When you are just starting out, visiting local competitions will be helpful for a few reasons: you will be able to get a feel for competitions and what will be expected of you, you will be exposed to your potential competitors, and you will be able to speak with like-minded men and women who also enjoy the sport. You can make connections at a competition you might not be able to make at your local gym.
In the 60’s most workouts were geared for 3 days a week. Upper body was done on one day and lower on the next. The gains came pretty good because there was enough rest time in-between the workouts and body parts. The sets and reps were 3 sets per exercise with 8 to 10 reps. This was very basic, but worked for most people, as it wasn’t over training.
. Be very careful who you take advice from! I just cringe when I hear some of the bad advice I hear some guys dishing out to other people at the gym! Just because someone runs their mouth virtually non-stop and appears to sound confident in the words they are saying doesn’t mean that they are an expert! Most often, the people with the greatest levels of expertise are the ones who quietly seem to be progressing above, and beyond what the people around them are. You must also make sure that the person your taking advice from is on the same playing field that you are. In other words, if they are taking steroids but you are not, what works for them will not work for you. The body chemistry is drastically altered by the use of steroids. Chemicals can make up for many training and dietary blunders that you wouldn’t get away with without the use of chemical enhancements.
The focus when doing this exercise should be on activating the hamstrings. Your feet should be shoulder-width apart with your legs straight throughout the movement. This forces the brunt of the work to be done by the hamstrings. You are going to effectively hit the hamstrings, glutes and back with this exercise. The straight leg deadlift has helped build many ironclad physiques.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.
(Note that multiplying your bodyweight by 20 results in a high calorie estimate specific to building mass. Many maintenance calorie estimates are closer to body weight multiplied by 15. If the result of multiplying your bodyweight by 20 seems incredibly high given what you know about your body, you can err on the conservative side and multiply by 16-18.)
You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.
The focus when doing this exercise should be on activating the hamstrings. Your feet should be shoulder-width apart with your legs straight throughout the movement. This forces the brunt of the work to be done by the hamstrings. You are going to effectively hit the hamstrings, glutes and back with this exercise. The straight leg deadlift has helped build many ironclad physiques.
Because of the specific training many enduroletes employ, many supplements are basically useless, or at best, cost prohibitive for endurance athletes. It's a much different game than, say, bodybuilding, where intensive supplementation is absolutely critical. The key is to understand the basics and use supplements that have real application for an endurance athlete.
This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.
Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (fat-free body weight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.
Be patient! Too many people want it all right now so they become frustrated if they haven’t built their dream body within a few months of training. When such a point is reached, many bodybuilders either quit altogether, or turn to dangerous drugs such as steroids, or synthetic hormones in order to speed up the process. Steroids are insidious. They may produce rapid gains in the short term, however, the compromises are extraordinary and should be very carefully considered. The steroid users that I knew 15 years ago that I wished I could look like are now either dead or out of shape dealing with severe health problems. If you love bodybuilding like I do, then you will want to be able to do it, and enjoy it from now until well into your golden years of life. Don’t get discouraged when progress doesn’t seem to be coming quickly enough. I’ve been there before, so I know how it feels. I can tell you from experience that if you are persistent it will pay off eventually. It took me 26 years to put on 40 lbs of muscle! That averages out to roughly 1.5 pounds of muscle gained each year!
Find experts you can trust. Your gym should have professional trainers ready to help you achieve your goals because you won’t be able to learn what you need to know quickly. With a fitness trainer, you can get sound advice instead of having to wade through the massive amount of bodybuilding information online. You will need the help of a nutritionist to assist in planning your diet, while a trainer can help you with your workouts. The advantage of getting a pro to help you is that the diet and workout plans can be customized to suit your needs. You don’t have to follow a generic plan.

When trying to gain mass, eat two breakfasts. To restock liver glycogen and put the brakes on the catabolism that chips away at your muscle overnight, down two scoops of whey protein along with a fast-digesting carb such as Vitargo or white bread immediately upon waking. One of our favorite morning shakes is two cups of coffee, two scoops of whey, and two to three tablespoons of sugar. About 60 minutes later, follow up with a wholefoods breakfast that boasts quality protein—such as Canadian bacon or eggs—and slowerburning carbs, such as oatmeal.


The key to effective bodybuilding nutrition is consistency. It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. A consistant diet will work alongside HyperGH 14x to help you build as much muscle as possible.
Most of your workout plan should include exercises that will stretch a minimum of two muscle groups in your body. For instance, the shoulder press will stretch your triceps and shoulders. On the other hand, squat will build your hamstrings and quads. Another important workout is bench press as it will work your chest, triceps, biceps and shoulders.
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
KL again from SEA but Americans as you can get dude as I said in my last comment I don’t know it’s changed for the good ! Your.Blog is like off the charts is this good due to me being 61 following you for so long Communication is how a business is profitable ideas a mind to take the extra rep or the the extra assholes that piss you off when your walking out! And you know there is always one dick! Back at you with the social media bull shit that was spot on ! God speed ! As always

Employ proper form. Movements should be accomplished with strict attention to form in order to achieve maximum benefit with minimum risk of injury. Always remember to avoid sharp, jerky repetitions and using momentum to lift a heavier weight. These cheating tactics will not make you grow faster or become stronger, but they will place harmful stresses on your joints. I suggest holding the full contraction for a short pause to accentuate the pump. Concentrate on both the concentric and eccentric phase of the contraction to maximize every repetition. Be certain to flex and extend fully to avoid muscle shortening and weakness at the extremes of the motion range.

These diet tips for bodybuilding can be misleading if you forget about the importance of preparing your meals in a nutritious way. Although we’ve urged you to eat healthy foods like chicken, eggs, and oatmeal, we don’t recommend that you dine on fried chicken, Scotch eggs, or oatmeal covered in brown sugar. Instead, try to grill, bake, or steam your foods. Avoid large amounts of oil and butter, and steer clear of fried foods and sugary add-ons.


Get an even tan. If you have pale skin, it's harder to see your muscles, simply put. Bronzing helps to create a bigger contrast, creating shadows where you muscles are popping. It's just easier and more aesthetic to see your muscles if your skin is a little darker. For that reason, you need to safely tan yourself on a regular basis to make sure your muscles are looking their best.[1]
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
Now I don't know if Branch is avid in his flexibility routines, but perhaps if he had been just a bit more flexible, maybe his arm could have caught him in a different way, preventing an injury. Flexibility is all about being able to move your body in a variety of different ways to compensate for the many different stimuli that can possibly cause harm to the system as a whole.

Weight training and bodybuilding nutrition are sciences like anything else. There's biology and biochemistry and physiology, with rules and a base of evidence. Selling supplements, most of which are not needed, has become such a huge business in the commercial weight training and bodybuilding industry that it is almost impossible to know if you are getting an objective evaluation of a bodybuilding diet.


Since fasting is a requirement of Ramadan, it’s a great idea to take the opportunity to lose fat during this period of time. Intermittent fasting is an awesome practice that allows an individual to eat during a specific time window which helps to burn fat. With the sunrise to sunset fasting in effect, it’s a perfect period of time to embrace intermittent fasting.

Arnold wrote that he always included at least one dumbbell movement in his routine. By supinating his hand (turning it upward as he curled), he felt he got a greater "peaking" effect because the brachialis is recruited into the motion when the hand starts in the neutral position. Arnold performed supinating dumbbell curls simultaneously and with alternating reps. The latter allows more body English and a bit of rest between reps.


If you have little experience of weight training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need not be done in a squat rack or power cage with the big bar and free weights to begin with, although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar barbells or a Smith machine can provide reassurance for the beginner. The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon.
Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone levels. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[45][46][unreliable medical source?][47]

If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.


Many years ago it was unheard of for women to bodybuild, let alone work out in a gym with weights. What a bunch of rubbish! Times have changed drastically, and for the better, I must say. If you’re female and want to get your groove on, look no further than your own living quarters. With the right tutelage, you can be carved up and turning heads in no time!
Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying a newborn calf on his back every day for years prior to the Olympic start date, and by the time the Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In essence, Milo adapted to the growing weight of the animal by growing stronger himself. That's progressive overload. To follow this model for developing strength and tone, you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps.
“Regardless of whether volitional failure is achieved through heavy weights or high reps, you’ll hit your type II muscle fibers, which have the greatest growth potential,” says Trevor Thieme, C.S.C.S., Openfit’s senior manager of fitness and nutrition content. “But those lighter weight/higher rep sets will also nail your smaller type I muscle fibers, which studies have shown to have growth potential as well.”
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
Stress causes trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. It can have behavioral implications, such as increasing your risk of overeating and skipping workouts, but it's also just bad for your body on a number of levels. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Learn what works for you and then put it to use.
Here is a very good bodybuilding workout routine tip you can use to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting between training sessions in an optimal manner. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.
If you've been competing for five-plus years, there is a quiet confidence that comes from knowing what you bring to the table. If it's your first time, don’t allow yourself to get rattled. Nerves cause cortisol to shoot up, which causes water retention and all kinds of other unwanted issues. If you’re well prepared and you have done all the hard work, it's time to enjoy the fruit of your labor.
Cover your basics with a multiple vitamin and mineral formula and essential fatty acids coming from fish oils, flaxseed oil or extra virgin olive oil. Women may wish to add a calcium supplement. For convenience purposes, a meal replacement packet or protein powder is a great way to add valuable calories and nutrients to your diet. For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.
The key to effective bodybuilding nutrition is consistency. It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. A consistant diet will work alongside HyperGH 14x to help you build as much muscle as possible.
Whatever approach you take, try to do even the littlest bit more than you did last workout. It won’t be possible every day, but over time, these small increases will add up. And don’t become discouraged if gains come slower as you get older; around age 30, you’re paddling against a slow tide of gradual muscle loss that makes gaining strength and muscle tougher than when you were younger.

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A bodybuilding diet aligns with all the general advice for a healthful diet: A balanced mix of macronutrients and plenty of micronutrients from fruits, vegetables, whole grains, and lean proteins. Even in the bulking phase, the idea is to bulk up by eating more, but sticking with mostly healthy choices. Similarly, in the cutting phase, the goal is to cut out less nutrient-dense foods, not slash calories extremely and give up nutritious foods.
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.
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