Some competitors find themselves bingeing days and even weeks after the contest, which can quickly destroy months of hard work and sacrifice. When someone regularly consumes foods that are high in sugar and fat, they stimulate the release of endorphins in the brain. This can lead to a feeling of euphoria following consumption, creating a persistent craving for these foods. If bingeing continues, insulin levels will remain elevated, resulting in the acquisition of excess body fat.
Lindsay Cappotelli ensures she's consistently making progress by simply tracking her workouts online or in a training journal. "I like to log the exercises I performed, the weight lifted, the reps done, and the rest I've taken between sets, so I always know where I stand," she explains. "Since muscles growth is a constant challenge, I'll mix up my workouts by adding more weight, decreasing the rest between sets, or adding an additional rep or two."
“I would really focus on learning how macros work, how your body works and how it reacts to certain foods, and what your body requires each day to maintain your weight,” he advises. “Then you can start playing around with increasing calories [to bulk up], and decreasing calories when you're dieting.” Our beginner's guide to macros will definitely help.
Also, make sure to bring about sufficient variety in your routine once every 2 months or so. These are some generic rules for starters. If you can follow them you should be on the right track. By that time you would have had enough experience or made enough friends in body building who knows the craft better than someone who is not into it but has only a general idea of the proceedings.
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.
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.
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.
Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
Perusing Arnold's signature tome requires some effort: The hardback version comes in at an even 800 pages, after all! While it's hefty weight might make it a nice addition to your coffee table, the nuggets of training gold take a little work to find. In the interest of mining the best knowledge from one of the strongest minds in bodybuilding, here are 31 Arnold-approved training tips to help you build your best body ever!
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.
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.
You can stick to natural supplementation with things like a protein powder and creatine if you're looking for faster gains. Now don't think I mean faster like 10x faster, I just mean slightly faster, but usually worth it for the cost. But don't go overboard on supplements either. A few basics should do. I recommend a protein, creatine, EFA's (essential fatty acids), a multivitamin, and amino acids. Once you become more experienced a pre-workout N.O. product could be a valuable addition as well.
You've been surfing Bodybuilding.com for weeks, looking at the incredible transformations that other people have experienced and the plans that got them there. Now, you think it might be your turn. You've been peeking into training systems like LiveFit and Kris Gethin's Hardcore Daily Trainer, and thinking a lot about time: Is 12 weeks as long as it sounds? Is it long enough to make a genuine change?
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.
Move carbohydrate quantity up or down according to your weight and energy levels as you train or compete. These are estimates of daily carbohydrate requirements for weight trainers. Intensity of exercise over time increases quantities required, and these estimates only apply to days of exercise. Choose the lower numbers if you're doing light exercise. Choose higher rates if you mix cardio sessions with weights.
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!
The amount of exercises and sets a bodybuilder would use would vary among each individual. Some bodybuilders, like Arnold Schwarzenegger and Sergio Oliva, would do multiple exercises and sets for each muscle group to insure that the muscle was being properly trained from each angle. They would normally do up to 5 sets per exercise and 4-5 exercises for each muscle group for a total of 20-25 sets for each body part.
Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won't work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn't get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes 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!
People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit; which means that the energy (or calories) you consume in food is less than the energy you expend in exercise and daily living. Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle.
Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
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.
Arnold used single-joint movements to complement overhead presses and isolate each delt head individually. Here, too, he sought subtle differences that would, over time, build better overall size. For example, the cable lateral raise in front of the body has a slightly different feel than when the cable runs behind you. Knowing how to do a given movement pattern on different pieces of equipment is, according to Arnold, essential for a bodybuilder to take his physique to the next level.
Perform three weight-training sessions per week, hitting your whole body each time. Base your routine on compound exercises such as squats, lunges and deadlifts. These burn the most calories, hit more muscles and give the best bang for your buck, claims Rachel Cosgrove, strength coach and co-founder of Results Fitness in California. If you're not sure of any exercise techniques, ask a trainer at your gym for assistance.