I know, I know, flat bench press is your favorite lift, or whatever else you prefer, but if your goal is to build up triceps, perhaps you should start with something like dips, or even separate your regimen into a chest day and an arms day. It's simply impossible to improve if you waste all of your energy on your "favorite" lifts while neglecting the muscles that you truly want to bring up.
Take your barbells out for a date for at least three days a week. Monday, Wednesday, and Friday are ideal. Focus on power lifts- the deadlift, squat and bench to build muscle, and burn fat during the process. Have an hour’s warm up session by lifting light weights. You will need to train hard after a month of getting used to the weight lifting session. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle.
If you're 12 weeks out from a competition, you want to maintain as much muscle as possible while torching fat from every angle. This means low-intensity cardio – high intensity cardio speeds up your metabolism and burns fat very quickly, so you run the risk of burning muscle too, Terry says – either first thing in the morning on an empty stomach, or immediately after your weights session, once you’ve depleted those glycogen levels.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
That all sounds ideal, but it doesn’t make the weight room any less scary. To ease your fears, try changing your view on why you’re weight training and what it can do for you. As a runner, you’re training for strength, not to bulk up with massive muscle gains. And because of the amount of miles you’re putting in weekly, the chances that you’d achieve a large increase in muscle mass are pretty low.
Walking into a gym to work-out for the first time can be intimidating, especially if you don't have proper guidance. Many new lifters either find themselves in that situation or are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common. Mistakes in terms of the exercises you're doing, how long you work out each day, how many days per week, the exercise form you're using, not to mention your eating habits.
According to The American Council on Exercise, not all females have equal capacities for gaining muscle. Genetics play a key role. For example, females who have a mesomorphic body structure, which features natural muscularity, have an advantage over ectomorps and endomorphs. Also, some females have higher levels of testosterone than others, which gives them an advantage in developing muscle. Despite these genetic differences, most women will experience a 20 to 40 percent increase in strength after several months of strength training, states The American Council on Exercise.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]
Muscle growth is no mean feat. The process of muscular hypertrophy requires strenuous exercise and good eating habits. However, with the right mental fortitude and habits, with the right discipline and training, as well as these 6 tips, being a skinny hard gainer will be a thing of past. It is incredible what a good attitude and hard work, along with a few expert tips can achieve in any aspect of life, especially healthy living.

See what's happening? You'll do 8 reps of incline hammer presses. Then, in drop-set fashion, you'll lower the weight so you can do 8 more reps. Lower it again so you can do a final 8 reps. Immediately go to machine flies where you'll also do 3 drop sets of 8. Follow those up with 3 drop sets of decline dumbbell presses. Each set ends up being 72 reps!
Along with the basic, compound movements, bodybuilders also added isolation exercises in order to develop their physiques and bring weak parts up to par. They knew, for example, that barbell and dumbbells presses were a great exercise for developing mass and strength in the shoulders but they also needed to add side lateral raises and bent over lateral raises with dumbbells in order to build the side and rear heads of the deltoids. Without this development, the shoulders would not look as impressive. Because there were very few or no machines designed to isolate these muscles, the bodybuilders had to use free weights (barbells and dumbbells) to accomplish their goals. Again, the use of free weights for these movements helped to build more muscle mass and strength.
Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arm parallel to the ground. Slightly bend your knees and drop down while keeping your torso upright and avoiding leaning forward. Explosively extend your knees and hips as you drive the barbell overhead and stand up tall. Slowly lower the barbell back to your shoulders before repeating.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25] 

Get enough rest. While some people exert too little effort and easily lose patience, others also try too hard and over-train. You need to rest in between workouts. The muscles you stress during a workout should get about 72 hours of rest so that they can have the opportunity to recover and grow. You also need to get enough sleep very night. That means getting 7 hours of sleep minimum.
Weight trainers don’t usually expend the amount of energy in training that endurance athletes do, so they don't have to be as acutely aware of the intake of carbohydrate required to fuel such effort. For example, a marathoner or triathlete may require 7 to 10 grams of carbohydrate per kilogram body weight per day (3 to 5 grams per pound). This is a lot of carbohydrates—equivalent to more than 32 slices of bread for a 150-pound athlete.
Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.

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.

Identify specific muscles you hope to build. As you're posing, it's a good opportunity to check out your symmetry, your good gains, and identify places that you need to isolate or work out more vigorously for next week's training sessions. What needs to be smoothed out? What needs to be bulked up? What exercises will you need to do to get the results you want?
Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called "anabolism." You're probably familiar with the term anabolic when used with steroids. Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise. In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior to re-growth. For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren't working out, and so that's why it's necessary to leave time between workouts for recovery.
About 6 months ago, while playing basketball, I landed awkwardly and tore my A.C.L. My doctor told me that if my legs were stronger, my injury would have been less severe. Just two months ago, I started to train my legs again, squatting just the bar and eventually working my way up. I've still got a long way to go before I can play basketball or even run again.
There are some things on here that you can do from home if you own the equipment, such as I do, but there are some things you cannot do without going to a gym… because who really owns a Leg press in their home? That is why there are alternatives to almost ANY exercises such as using resistance bands instead of cables for the cable curls, etc. Tweak the program to best suit your needs!
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.
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.
Action: Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.
Now, I understand that going from two to three meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. As a matter of fact, this is the reason why 99% of dieters out there fail. My goal is to have you succeed just as I did when I had weight problems. Therefore, if you rather ease into this program slowly by making small changes to your current diet on a bi-weekly basis, then please visit my article on Easing Into A Bodybuilding Diet
Working out at a gym. This is good option for beginners and experienced lifters. The gym has a wide variety of machines and dumbbells, so you get to see and try out all the different options. Plus, gyms have trainers, and if you're a beginner, it can be very helpful to have a trainer plan a program for you and take you through it to teach you how to lift. Most gyms have introductory sessions, and these are a good idea if you're new to lifting. Once you get the hang of it, you can explore it on your own with confidence.
Attract sponsors to go pro. The more competitions you win and the more your physique starts to speak for itself, you'll need to start attracting sponsors, essentially going pro. This means that you'll be able to make money to train full time, without having to worry (at least as much) about doing other things to fund your bodybuilding. This is the dream that every bodybuilder works toward, and it'll only be available to a select few, with the genetics and the effort to make their bodies into Olympia-level physiques. Keep working toward this.
Females, in general, carry a higher percentage of body fat than men. To be a successful bodybuilder, it is important to reduce your body fat, especially directly under your skin. Consequently, you should focus on frequent sessions of low to moderate aerobic exercise. During aerobic exercise, the greatest percentage of calories burned are from fat. Female bodybuilders should perform 35 to 45 minutes of aerobic exercise, five days a week. To determine the intensity of your aerobic exercise, you need to determine your target heart rate zone. Your training zone is determined by subtracting your age from 220, and multiplying the result by between 50 to 85 percent. For very low intensity training, your heart rate should be kept closer to the 50 percent level for at least 20 minutes. For very high intensity training, your heart rate should be closer to the 85 percent level.
Water is crucial to our system. Our cells need water to function, our metabolism is dependent on water consumption. We must consume at least 8 glasses of water a day in order to facilitate optimum metabolism. You can also incorporate liquid diet in your meals with delicious and healthy slush recipes. With metabolism, protein synthesis is also triggered, and it leads to muscle tissue development. Our muscles also need water to remain healthy and nourished and function effectively. Regular water consumption promotes quicker and stronger muscle regrowth, and it is essential if we are to build our muscle mass and strength.
Before you changed your outlook on fitness, you might have had no problems consuming a large bag of potato chips or super-sizing your combo at McDonald’s or Burger King—but what you don’t see can actually hurt you. What Reps! is referring to is cholesterol. Cholesterol—both good and bad—is talked about a lot, but few people really understand what it does, where it comes from and what they should be concerned about. Let’s try to clarify some of these issues by taking a closer look at the facts on cholesterol.
There are so many great strength- and muscle-building exercises to choose from, so picking the 10 best bodybuilding exercises is a tough (and subjective) task. But the following exercises have withstood the test of time, outlasted every fitness fad and trend, and continue to be the most reliable exercises for bodybuilders. Go ahead, ask any hardcore fitness fanatic and chances are, all of these moves are in their regular arsenal.
The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Some compromises were required. Don’t get too hung-up if you can’t achieve this sequence. It’s not always possible to access equipment when you want it in gyms. In the scheme of things, it’s not fatal.
22. The muscle building topics and guides you read today are not written in black and white. You should learn how to balance what you read by sticking to what the pro lifters are reading and using in their workouts. Also, you should remember that although there’s a lot of science in bodybuilding, most of it is still an art because it’s not always black and white.

For beginners, your own body weight might be enough to get you started. However, it can be hard to challenge your body without any additional resistance, so to progress, you'll need some equipment. If you decide to strength train at home, you'll want to invest in some basics, such as resistance bands, weights, and an exercise ball. Try to have a range of weights: a light set (3 to 5 pounds for women, 5 to 8 pounds for men), a medium set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women, 15 to 30 pounds for men).
Processed and fried foods will be going bye-bye as part of your bodybuilding program. You'll need five or six small meals each day with lean protein to repair muscles, carbs to fuel your workouts and healthy fats to satisfy hunger. Lebo advises that you create meal plans for your week. Rest your muscles a full 48 hours before working the same muscle group and get plenty of sleep.
^ Mangano, Kelsey M.; Sahni, Shivani; Kiel, Douglas P.; Tucker, Katherine L.; Dufour, Alyssa B.; Hannan, Marian T. (February 8, 2017). "Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study". The American Journal of Clinical Nutrition. 105 (3): 714–722. doi:10.3945/ajcn.116.136762. PMC 5320406. PMID 28179224 – via ajcn.nutrition.org.
After a tough sweat, it's important to rehydrate your body: "Drink lots of water and thank your body for what it was just able to accomplish," says Davis. A balanced post-workout snack is also a good idea. Go for one with carbs refuel your glycogen stores (one of your body's main energy sources) and about 10 to 20 grams of protein to help build and repair your muscles. "Don’t overcomplicate it," says Davis. If you're lifting and weight loss is one of your goals, though, it's still important to keep calories in mind—a post-workout snack shouldn't be more than 150 to 200 calories. Here's a guide to how many calories you should be eating for weight loss.

Action: Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business," Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.
As an example, few beginners enjoy leg day, and the one exercise they steer clear of the most is the squat. Leg extensions, on the other hand, well, they aren't so bad. But which one delivers more bang for your buck? That's easy: multijoint, free-weight exercises like the squat have been proven to be superior to single-joint moves and machine work. Multijoint moves have been linked to a greater release of muscle-building hormones like testosterone and growth hormone. Moreover, if you've avoided them until now, your muscles are likely to respond to a growth spurt.
Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[23] In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), however, the emphasis is different.

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]
They found little difference in muscle growth between those who worked in the hypertrophy range and those who lifted lighter weights for 20 to 25 reps (i.e., deep into the so-called “endurance range). As long as the subjects trained to “volitional failure” — the point at which they couldn’t perform another rep with good form — they got bigger and stronger. (Editor’s note: Volitional failure is different than absolute failure, which is when you simply can’t perform another rep. More on that in tip number six.)
But regular unilateral work provides yet another advantage for building strength: core training. In the one-arm overhead dumbbell press, for example, the imbalance in weight distribution causes your core to work overtime in an effort to stabilize your torso. And the stronger your core grows over time, the more effective - as well as injury-free - you’re likely to be on bigger lifts such as squats, deadlifts and bench presses.
How you eat to recover from exercise is one of the most important principles in exercise nutrition. Glucose, or glycogen, is the athlete’s and exerciser’s main fuel. You get it from carbohydrate foods and drinks. If you don’t refuel sufficiently after each session, glucose stores in muscle can get depleted. This can lead to fatigue, poor performance, and even immune system suppression and infection. What's more, inadequate refueling after your session won't take advantage of that hard muscle work by giving those muscles an anabolic boost that repairs and builds.
Competing in a bodybuilding contest can be a source of immense physiological and emotional stress. As one of the most demanding activities one can engage in, it requires extreme control, discipline, and motivation to even be competitive in the sport. To recover from this stress and bring the body back into balance, attention to proper nutrition and supplementation is critical.
The deadlift is performed by squatting down and lifting a weight off the floor with the hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves. Lifting belts are often used to help support the lower back. The deadlift has two common variants, the Romanian deadlift and the straight-leg-deadlift. Each target the lower back, glutes and the hamstrings differently.
Brain is the major connectivity of activity in the human body and a person is thinking because of the activation of brain and the same person responding toward his situation because of brain. So brain is the complete control of our human body but in some cases we find that we lose the ability of thinking power or we started to forget thinks. These issues are caused because of lack of brain activation. One has to stimulate his brain towards activation as well. The supplement like geniux gnc will help to increase the brain growth and tendency to think efficiently.
I recommend a cyclical approach to bulking and cutting to optimize anabolic hormones and minimize unwanted fat accumulation. This could be 16 weeks of above-maintenance intake for lean mass gains, followed by 16 weeks below-maintenance intake for fat loss. Of course, feel free to experiment with what works best for you. When done correctly, this approach will yield considerable lean mass gains while you stay pretty darn lean.
“Ask yourself: What do you want to be doing three months from now? Is that realistic? How much time are you willing to commit to strength training? What obstacles do you see getting in the way? What structures and supports will help you stay on track? How will you respond if you’re not making the progress you want? Answer these questions first before getting into the nitty-gritty of setting specific movement or weight goals,” he says.

How you eat to recover from exercise is one of the most important principles in exercise nutrition. Glucose, or glycogen, is the athlete’s and exerciser’s main fuel. You get it from carbohydrate foods and drinks. If you don’t refuel sufficiently after each session, glucose stores in muscle can get depleted. This can lead to fatigue, poor performance, and even immune system suppression and infection. What's more, inadequate refueling after your session won't take advantage of that hard muscle work by giving those muscles an anabolic boost that repairs and builds.
In step 3, cut back your energy intake by the 15 percent you added previously. Because you're now not the lean guy you once were, you may have to eventually eat slightly more to maintain that extra muscle, but that comes later. Bodybuilders do this to prepare themselves for competition: They put on muscle and some fat by eating, then they strip off the fat, leaving the muscle to show through. It’s called "cutting."

In the presence of good nutrition, a novel training stimulus forces the muscle fibers to rebuild themselves and grow stronger and thicker than before. But the impact of the stimulus begins to fade over time as the body adapts, so you have to continue increasing the overload in some way or you simply won't make any further adaptations. You can add more weight, do more reps, or decrease your rest intervals to continue making further gains.
One of the reasons why I love this specific routine so much is that is it easy for beginners. It does not have you doing a thousand reps and burning you out! Instead, you might notice the reps being a little lower than what you are probably used to and that is because the goal is to gain muscle-not worrying about endurance much. Also, you train 4 days per week-that screams “DO-ABLE” to me! You have two designated days where you work your upper body and the same goes for lower body.
You may have heard hardcore lifters talk about things like "leg day," but when it comes to a beginner strength workout that's only a few days a week, a full-body workout is often the way to go (rather than splitting your days up by body part). "Full-body workouts maximize your caloric burn and the muscles worked each session," says Davis. The best way to do this is to pair one upper body exercise with one lower body exercise. "This way, the lower body has time to recover while the upper body works and vice-versa," says Davis. You should also aim for a balance between movements that feel like pulling and ones that feel like pushing. For example, Davis suggests pairing these exercises together:

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.
This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to work.
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.
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.
A muscle has 3 levels of strength: positive (raising the weight), static (holding the weight), and negative (lowering the weight). All 3 of these aspects of any exercise must be focused on in order to stimulate maximum muscle growth. In other words, don’t throw weight through a range of motion just to get the weight from point A to point B. If you throw, you won’t grow!
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.
Overload Management. The basis of strength and conditioning is progressive overload. It takes some skill to judge the point at which overload—increasingly heavier weight—is building capacity yet not making you too sore, ill or fatigued to continue. That’s why it’s very important to start slowly and build. When in doubt, take a rest, miss a session but don’t alter the program detail, the reps, and sets, if you can help it. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start.

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