Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process.
Overeat. Increase your daily intake of energy (calories) by about 15 percent. It should not be all protein but the extra protein you consume, either in supplements or protein foods, should be low in fat. Stay close to the current guidelines for protein requirements for weight trainers. Hiring a sports dietitian with some experience in weight training is also an option.
It is quite difficult to achieve competitive success without proper supplementation. For example, you could easily replenish your carbs on an Ironman course with white bread and Fig Newtons, but you'd have to carry a backpack full of the stuff to ensure your calorie intake was adequate. It's much easier to supplement with a carb/sodium replacement gel.

Many aspiring bodybuilders find that they need to increase their calorie intake to increase their body mass. Assuming you’re training hard, you may need to add a mini meal somewhere in your day. Or, you could increase both the frequency and quantity of your meals, eating more meals more often. To hold yourself accountable, keep a log of your meals and count your calories. Especially at the start, this can help you figure out what your new normal should look like.
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.
In either phase, don’t exceed 1 gram per pound of body weight of protein (2.2 grams/kilogram). A little more probably won’t hurt a healthy person, but chances are, based on the science of protein requirements for athletes, it won’t help either. It will only cost you in expensive supplements or food. Any hint of kidney disease and you would need to be cautious about excessive protein intake. Consult your doctor for advice if this applies.
And not all weight training is created equally. “Some strength workouts—like CrossFit WODs or circuit-based fitness classes—include too much of a metabolic or cardio component to be effective at prioritizing the main goals for runners, which are strength and power,” Fitzgerald says. Runners get enough cardio, so Fitzgerald recommends focusing on relatively heavy weight for a moderate number of repetitions with full recovery. And don’t forget that your own body serves as weight. So if picking up a barbell or dumbbells is a big stretch for you, know that there are other ways to add resistance with weight. [Get a complete weight training plan – created specifically for runners.]
The first way is to do two exercises for the same muscle group at once (like in the Pre-Exhaustion technique). The drawback to this technique is that you will not be as strong as you usually are on the second exercise. The second and best way to superset is by pairing exercises of opposing muscle groups, antagonist groups, such as Chest & Back, Thighs & Hamstrings, Biceps & Triceps, Front Delts & Rear Delts, Upper Abs and Lower Abs. When pairing antagonistic exercises, there is no drop in strength whatsoever. As a matter of fact, sometimes our strength goes up due to the fact that the blood in the opposite muscle group helps you perform the other. For instance, if you superset dumbbell curls with triceps extensions, the blood in the biceps help you to do more weight in the triceps extensions.
This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.

No one wants to see a friend get hurt in the gym, and I consider anyone who lifts a friend in that sense, so don't be afraid to take a plate off of your lifts in order to practice good form. Looking like you can lift more plates in the gym than anyone else isn't really important, and in the long run keeping good form will keep you healthier and more able to continue lifting.
20. Avoid obsessing about trendy and new bodybuilding workouts. Most of them have a huge level of nonsense. Notice how almost 98% of these guides tell you nothing about adding weight? Guess what: weight addition is the key ingredient to any progress in bodybuilding. Maybe the books you’re reading won’t tell you about it because doing so will stop you to buy more of their books?

The rest period between sets is variable according to your goals. For strength rather than muscle size (hypertrophy), longer rests are required—preferably about two minutes or more. For hypertrophy and elements of muscle endurance, shorter rest usually works best—around 45-90 seconds. Considering that this program is designed for a combination of strength and muscle building, you will rest for one minute if possible. Longer rests between sets are sometimes problematic in busy gyms but a longer interval than one minute is fine if that's what you require to continue.
Unless you do extreme sessions for considerably longer than an hour, include intense cardio or strength-endurance weights programs, or ate poorly in the hours leading up to the session, you probably don't need anything other than water during a workout. Don't let your blood and muscle glucose get too low, or cortisol and other hormones will start to break down your muscle. But you don't need expensive supplements to protect you from catabolic cortisol surges. All you need is carbohydrates from a sports drink, gel, or bar.

Bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals (e.g. every 2 to 3 hours). This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase. Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day.[citation needed] While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[38][39][40]


As a certified personal trainer in both commercial gyms and private settings since 2002, and as an assistant coach with the de facto gold standard multisport company in Boise, Idaho, Performance High, LLC., I have been afforded much exposure to the many different fitness communities, from bodybuilders to weekend warriors to enduroletes, whose personalities are all as diverse as their fitness goals.
Lower weights typically result in a higher RM – for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and10 per cent once you can comfortably do two repetitions above the maximum. 
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.
Instead, start with heavier weights for low-to-moderate reps. Done early in your workouts, when fatigue hasn't yet set in, this protocol can induce muscle growth via both mechanical tension and muscle damage. Those mechanisms are far less stimulated when using lighter weights than when training for a muscle pump. However, higher reps are superior for driving fluids into the muscle, which increases metabolic stress. All three mechanisms are believed to contribute to muscle growth.
Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
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