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.
Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. There are two workouts listed, one for high volume and the other low volume. Give both workouts a try and see which one works best for you. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks.

Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. There are two workouts listed, one for high volume and the other low volume. Give both workouts a try and see which one works best for you. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks.

The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.


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.
When the two studies were compared, the strength gains reported in the group that took one set to failure were more impressive than the gains in the group that took multiple sets to failure. A possible reason? Taking just one set to failure may provide enough of a training stimulus without the risk of overreaching, which may occur when too many sets are taken to failure.
Coming home ravenous after a ballsout training session and having nothing ready to eat can send you on a hunt for the nearest bag of Doritos. But having a stockpile of protein-packed foods that can be reheated easily guarantees you’ll make healthy choices and get the nutrients your muscles need. Use the weekend to rustle up big batches of chicken, chili, stews, hard-boiled eggs, and rice, which will keep in the fridge or freezer the whole week.
The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps.
If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.
So this month, in keeping with strength-building custom, heavy sets of just five reps on basic, meat-and-potatoes lifts will serve as the backbone of your routine. But a lighter set of 30 reps at the end of each exercise (abs excepted) will provide the additional GH spike needed to boost strength and help you build denser mass. Rest 2-3 minutes between sets, and skip the definitive set of 30 for the final act on abs, for which you’ll perform four straight sets of 20 reps. Make sure you choose a heavy enough weight on that last high-rep set to make the final 5-6 reps challenging and so you elicit the best muscular and hormonal response.

On January 16, 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The competition was promoted by Bernarr Macfadden, the father of physical culture and publisher of original bodybuilding magazines such as Health & Strength. The winner was Al Treloar, who was declared "The Most Perfectly Developed Man in the World".[5] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Macfadden and Charles Atlas continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America.


Another important part of form is using a full range of motion while doing the exercise, meaning you do not stop your bench press half way down. If you cannot complete the full range of motion you are probably using too heavy of a weight. Your motion should also be slow and controlled, avoiding jerking the weights, swinging the weights to get momentum, or bouncing the weights.

The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.


"Wide-grip pull-ups coax the upper lats to come out," Arnold wrote. Understand that with wide-grip movements, the elbows stay out away from the sides, which engages the upper lats more effectively. With closer-grip and reverse-grip back exercises, the elbows stay in tighter to the sides, which reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. So depending on elbow position relative to your torso, you can effectively focus on some areas of the back over others.
Neither was Fresno, for that matter. The point is, you won't be Mr. Olympia, or break any world records, in just a year's time. Be realistic about the improvements you can make in a specific time frame. Likewise, give any program 8-12 weeks to see if it's working for you. Try to improve even 1% every workout, as any progression is good, whether it's an extra set, more reps, more weight, or better technique. Over time you'll accumulate massive improvements. Consistent improvement equals long-term gains. I've been training over 20 years and I'm still improving every workout.

That’s it for Basic Strength and Muscle. Novices and casual exercisers can expect a 20-40 percent increase in strength and some muscle size and muscle endurance enhancement. You could continue with this program beyond the 18 weeks by increasing the weight load as strength and capability improves. However, further progress may depend on alterations in exercise variety, frequency and timing. The next phase should be an intermediate program designed to enhance the progress you’ve already made.


Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).
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.
I've been training for 20 years and to commemorate that long training slog, I sat down and compiled my 10 best training tips. After I wrote them down, though, I realized that while they'd no doubt be valuable to the novice trainee, they're probably things that the advanced trainee already knows. So I also compiled a second list to augment the first. The second list gives my best advanced tips. The end result is, I hope, something that's valuable to both levels of trainees.
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.
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.

The journal is the " facts" of your training and it cannot lie to you unless you write down the information incorrectly! It is pretty simple... if last week you did 100 lbs for 8 reps then this week you either need to do 9 reps or up the weight by 1-5 pounds. I know it sounds too simple, but if you do this long enough you will attain whatever goals you set for yourself.
Captain's chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
Start with moderately heavy weights. Picking the right amount of weight to lift is important to build the right kind of muscle and avoid injuries. First, you need to determine your max-out weight: the heaviest weight that you can lift, at least once. Use a spotter and find out your max. Ideally, beginner bodybuilders should be lifting 70-80 % of that single rep max for 6-10 repetitions of 3-4 sets. This is the optimal set and repetition range for muscle growth.

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.


As a starting point for calorie composition, Pulido recommends dividing up your macro split by taking in close to 1.5 grams of protein and at least 2 grams of carbs per pound of body weight. The rest of your daily allowance, which should account for 15-35 percent of your total calorie intake, should go toward dietary fat. "Fats are important for hormone balance, including testosterone production, which is critical for building muscle mass," Pulido says.
Arnold wasn't just concerned with feeling the weight; he wanted to make sure the load induced muscle failure at a target range: "I make a point of never doing fewer than six repetitions per set with most movements," he notes," and nothing higher than 12. The rule applies to most body parts, including calves." Make sure to choose the right weight to fail within that rep range.
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