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. 

In fact, runners need weight training even more than you may realize. “Strength work accomplishes three big goals for runners,” says Jason Fitzgerald, USATF-certified running coach, founder of Strength Running in Denver, Colorado. “It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency.”
Bingeing the night of, or day after the contest is not necessarily detrimental to progress. Unless the competitor is planning to compete again in the very near future, being in a caloric surplus for one to two days is acceptable. Following this period, it is essential to gradually return to patterns of normal, health-conscious eating. Steadily increasing levels of carbohydrates, fats, and proteins can ensure a progressive rise in metabolic rate.
Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

For the leg curls, I’d recommend using a different type of leg curl machine than you used in the Lower Body A workout, assuming your gym actually has more than 1 type of leg curl machine. If your gym only has one kind, do it one leg at a time in the A workout, and both legs together in this workout. Or, if preferred, hyperextensions would be fine here as well.
Maximize your body's response with new challenges. Even the most brilliantly designed training program will gradually lose its efficiency. In simple terms, your body is too smart for its own good. As you become more and more adept at performing a particular movement, the results you get from that movement will reach a plateau. It's time to mix things up. Your entire work out should be modified every few weeks for best results. I urge you to constantly try new exercises to add to your repertoire. Look around the gym. Talk to people. Consult magazines. Experiment on your own: change bench angles; alter foot stances; switch the order of your exercises; try supersets; strip sets; etc. Be creative.
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.
To gain mass, you must eat plenty of carbohydrates: 2-3g per pound of body weight. Carbs contain the calories required for growth, and glycogen to fuel intense lifting. Good options for most meals are brown rice, oatmeal, quinoa, and sweet potatoes. However, in your first meal of the day and your post-workout snack—when an insulin spike is needed to channel amino acids into muscles—you want fast-digesting carbs such as fruit, white potatoes, or white rice.
In this video, I share 6 Bodybuilding Tips for you beginners out there. My goal is to help you save time and accomplish your fitness goals faster than I did. I hope that you guys enjoy these beginner videos and apply the bodybuilding principles and beginner tips I discuss in the video. If you learned something, please be sure to SHARE this video and help me help others like yourself. Thank you guys for watching and please subscribe if you haven't already. Cheers.
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.
A more effective strategy is to cause the body to make less cholesterol by lowering your total fat intake. This strategy is much more useful because when you eat less saturated fat, your body doesn’t have to make as much bile to emulsify the consumed fat. Bile is 50 percent cholesterol, and it shows up in the blood with the fat you eat. If you eat less fat, you don’t need as much bile and your total body pool of cholesterol drops.
Set small attainable goals. If you've never lifted weights before, trained at very high intensities or followed a strict diet plan, then going from where you are now to a female bodybuilder is a long road. It will be tough, but see that as a challenge rather than a disadvantage. Set both outcome-based goals such as adding half a pound of muscle a week or competing in a local show in six months. Aim for behavioral goals such as making it to the gym five times per week or sticking to your diet for an entire fortnight.
Jay is the science-based writer and researcher behind everything you've seen here. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in publications, and adapted by coaches, trainers and diet professionals at every level.
The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.
For the leg curls, I’d recommend using a different type of leg curl machine than you used in the Lower Body A workout, assuming your gym actually has more than 1 type of leg curl machine. If your gym only has one kind, do it one leg at a time in the A workout, and both legs together in this workout. Or, if preferred, hyperextensions would be fine here as well.

Train four to five times per week. Although you might be tempted to train seven days a week, or even multiple times per day, this will actually slow down your progress and damage your muscles. Aim for four to five training times per week, varying the types of exercises you do. The human body is highly adaptable, so keeping your muscles guessing is a key aspect of bodybuilding and weightlifting.

Both the products are available for sale at GNC. Muscle rev Xtreme is GNC’s best testosterone booster. In order to get the best results it is advised that one should take muscle rev Xtreme early in the morning and during the day give a good detox to your body with the rev test. The consumption of both the supplements should be combined with a healthy diet and a good workout. Between both of them, muscle rev Xtreme’s price is higher, but this is due to the high quality ingredients used in it. A fourteen day free trial of these products is available online which can be subscribed for and on payment of just the shipping charges, one can get a free supply of both these supplements for a whole month.


To achieve healthy fat loss, the best prescription is moderate calorie restriction combined with physical activity. Try to reduce your intake by no more than 30 percent of your total calories. Never go below 70 percent of maintenance intake. For example, if you've been maintaining weight on 2,000 calories, try to get at least 1,400 calories while dieting.
Various formulae exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit. If you’re new to free weights, this helps familiarization as well. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set. By the third set, you should have settled on the 12RM weight. If not, just move on and upgrade the weight next session.
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.
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.
Training intensity (average weight lifted per day, week, etc.) and relative intensity (percent of your one-rep max) are more critical to making gains in strength and power, especially among experienced trainers.[8-10] Using heavier weights and not consistently training to failure provides adequate stimulus, especially with regard to strength development.[8]
I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high-glycemic carbohydrate like glucose, a medium-gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
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