"When there is a particular muscle group that I really need to focus on, I like to lift a little lit heavier than usual, lifting roughly 6 working sets for 6 reps each," explains fitness model Tricia Ashley Gutierrez. "Then, if that muscle really needs more work, I like to come back three days later and train that same muscle group using higher-rep isolation movements."
For incline pressing, I recommend incline dumbbell presses. Technically any type of incline press will do here. Barbell, dumbbell, machine (Hammer Strength makes an incline chest press that I love). But, my first choice recommendation would definitely be for the incline dumbbell press (in which case be sure to set the bench to a 30 degree incline or slightly less, not more).

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.
They simply pushed my limits. When you see someone do something better than you, it naturally pushes you to do better. Even today, I hate to see anyone lift more than me. I always want to beat them! Healthy competition is good, so surround yourself with successful people in your sport or profession and it'll force you to excel. There's always something new to learn and some new way to improve, so find someone and make him your training partner.
Many non-competitive bodybuilders choose not to adopt this conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season".[citation needed] Clean bulking takes longer and is a more refined approach to achieving the body fat and muscle mass percentage a person is looking for. A common tactic for keeping fat low and muscle mass high would be to have higher calorie and lower calorie days to maintain a balance between gain and loss. Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a decently low amount of fats. "Gaining lean muscle means going for leaner cuts of meat, like flank steaks and fillets, chicken, and, of course, fish," says White[who?]. "Enjoy your meat with some starch: rice, beans, quinoa, whole-grain couscous, or sweet potato, for example".[20] To maintain a clean bulk it is important to reach calorie goals every day. Macronutrient goals will be different for each person, but, it is ideal to get as close as possible.
Intensive weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair of these micro-traumas that results in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[22]
Nothing good comes from crash diets. Keep in mind, anytime you restrict calories for more than a day or two, whether through diet, exercise, or both, your metabolism actually slows down to some extent. The effect is more noticeable with long-term diets or drastic calorie reduction. This explains why so many people who follow crash diets end up gaining every ounce—or more—back.

While seasoned lifters may choose to do different exercises every day during a week-long period (and repeat the same moves the following week), there's no need to follow this type of program when you're just getting comfortable, says Davis. "Stick to the same basic moves two to three times a week to build a basic level of fitness and strength," says Davis. "Why complicate things if you don’t have to? Great results can be made by repeating the same workout but increasing weights as you become stronger." Switching things up can help you avoid a training plateau, explains Davis, but so can increasing weights while doing the same exercises.
If you're prone to berating yourself for poor food choices or the way you look, now's the time to make a concerted effort to replace this negative self-talk with more positive statements. Every time a negative statement comes to mind, replace it with two positive affirmations about what you're doing well. This could be something like, 'I chose a healthy chicken salad at lunch today,' or "I drank 10 glasses of water today."
(Note that multiplying your bodyweight by 20 results in a high calorie estimate specific to building mass. Many maintenance calorie estimates are closer to body weight multiplied by 15. If the result of multiplying your bodyweight by 20 seems incredibly high given what you know about your body, you can err on the conservative side and multiply by 16-18.)
Contrary to certain rumors that animal-based protein is more suitable to trigger muscle growth than plant-based protein, a study by Mangano et al. (2017) could not provide any evidence for this. In contrast, if combined properly, plant-based protein can even have a higher biological quality. A combination of one part wheat protein (e.g. seitan) and two parts soy protein (e.g. tofu) has thus been favored by many bodybuilders. Some bodybuilders, such as Patrik Baboumian and Robert Cheeke, follow a strict vegan diet.[37]
Of course, cardio is an important part of fitness too, but the benefits of strength training are major. Strength training helps build muscle, and lean muscle is better at burning calories when the body is at rest, which is important whether you're trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you're a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
Cardio makes you fat, tired and stressed. Don’t believe me, then have a look at all the recreational marathon runner with their little cortisol bellies. The occasional long walk is good, but jogging great distances is a total no-no for optimal body composition. If you want to blast your body quickly over a two week period then hit the gym twice a day, training your entire body in a three way split over five days. In the morning lift heavy weights for low reps (3-5), and in the evening train the same body parts but with repetition in the 9-15 range. The increased protein synthesis and elevated metabolism from the frequent training sessions will see your physique change at a rapid rate. One word of caution however, only follow such an intense programme for 2 weeks and then cut the frequency back down to once daily sessions in the 3rd week.  

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.
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!
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The neutron in our brain is connected frequently and effectively with the neighbour neutrons. With the help of signals or communication between neutrons the information has been passed and read clearly. If in any case the brain loss or minimises its activity to pass the information then a person need the supplement help to stimulate the activation of neutron. The geniux gnc supplement will help a lot to induce the brain activity and power up the person to recognise and remember the things again. You can check the geniux pill reviews which lets you know how things work when we had them. Even you can look for the person one who has these supplements in their routine and with their experience you can have these pills.
Employ proper form. Movements should be accomplished with strict attention to form in order to achieve maximum benefit with minimum risk of injury. Always remember to avoid sharp, jerky repetitions and using momentum to lift a heavier weight. These cheating tactics will not make you grow faster or become stronger, but they will place harmful stresses on your joints. I suggest holding the full contraction for a short pause to accentuate the pump. Concentrate on both the concentric and eccentric phase of the contraction to maximize every repetition. Be certain to flex and extend fully to avoid muscle shortening and weakness at the extremes of the motion range.
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)
A bodybuilding diet aligns with all the general advice for a healthful diet: A balanced mix of macronutrients and plenty of micronutrients from fruits, vegetables, whole grains, and lean proteins. Even in the bulking phase, the idea is to bulk up by eating more, but sticking with mostly healthy choices. Similarly, in the cutting phase, the goal is to cut out less nutrient-dense foods, not slash calories extremely and give up nutritious foods.
The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.
Overeating is not a good idea if you are already overweight. Get fit first, because when you overeat for the purposes of gaining muscle you also gain some fat. Let’s say you are a slender guy of six feet (180 centimeters) and 154 pounds (70 kilograms) and you want to bulk up with extra muscle and eventually stabilize at a low percentage of body fat. Here is how you would do it:

Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 

No matter if you overindulge on the weekends or just have a couple of drinks in the evening, alcohol is still a toxin. It will negatively affect your ability to burn fat and recover from workout sessions—this much is known. So as much as possible, remove alcohol from the picture, at least during your transformation. Many, many people have discovered after going dry for a few weeks that it was the missing piece of the puzzle for them.


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.
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.
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.

Your sweet tooth can completely derail your diet if you aren’t careful. In addition to avoiding obvious sweets like candy, cake, and cookies, remember to watch out for excess sugars in processed foods. For example, you might be surprised how much sugar is in some yogurts, pasta sauces, and cereals. Don’t forget to bypass soda and sugary cocktails and coffee drinks as well. In place of these sweets, as a dessert after your meal, try eating some fruit or a small piece of dark chocolate.


You can't scroll through Instagram without clocking a mammoth cheat day feast, but are real-life bodybuilders consuming such a crazy amount of calories every couple of weeks? Not quite. When he’s dieting for a competition, Terry incorporates ‘re-feed days’ into his schedule. This means he eats the exact same food, but essentially doubles the portion sizes.
"Making strategic changes to your workouts keeps plateauing at bay," agrees Grenade's Vinny Russo. "Once you get comfortable, you tend to stay there. This limits your physical potential, because you're no longer progressing. Get out of that comfort zone and push your limits. Once you become accustomed to that style of training, manipulate another variable to keep making it a challenge!"

Heat grill. Combine lemon juice, chili sauce, Dijon mustard, basil and parsley in a baking dish; mix well. Place chicken in a baking dish. Cover dish and marinate chicken in refrigerator for 5 minutes. Drain marinade. Grill chicken over medium heat for about 10 minutes. Bake sweet potato in a microwave for 8 to 10 minutes. Serve chicken with baked sweet potato topped with pecans, broccoli and side salad.
Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.
Different exercises will require different weights, but there are some markers that can help guide you towards the right resistance, whether you're using dumbbells, kettlebells, or a barbell. Go for a weight that feel heavy enough to challenge you, but not so heavy that you sacrifice your form. For example, if you're doing 15 reps, you should feel pretty fatigued by the time you hit rep 15. If you can breeze through all your reps, though, that's a sign you should up the weight.
As you have hopefully passed beyond the need to throw obscene amounts of weight around, it's important to realize that not only will you get better results from training by feel, but you will also tend to put less pressure on your joints. Don't get me wrong, it's still crucial to train to failure in the six to eight rep range using compound lifts. Those types of lifts are important, but they are not the focal point of every routine. Use intensity-building techniques such as rest pauses or dropsets, to recruit more muscle fibers.
Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down, the use of protein and other food supplements, and the opportunity to enter physique contests. The number of bodybuilding organizations grew, and most notably the International Federation of Bodybuilders (IFBB) was founded in 1946 by Canadian brothers Joe and Ben Weider. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG). Consequently, the male-dominated contests grew both in number and in size. Besides the many "Mr. XXX" (insert town, city, state, or region) championships, the most prestigious titles[according to whom?] were Mr. America, Mr. World, Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia, which was started in 1965 by the IFBB and is now considered the most important bodybuilding competition in the world.
Transformations have both physique and performance dimensions, so it's OK to have goals in both areas. Losing weight, gaining muscle, and looking good in the mirror are examples of the former; squatting 10 more pounds, running a mile in under 10 miles, or finally getting your toes up to that bar are examples of the latter. Having both types of goals will help keep you motivated even if one goal starts to slow in progress.
At the end of the day, you have to focus on how you feel. “Listen to your body,” says Davis. “It tells you when it needs a day off.” As a rule of thumb, take a rest day if your perceived pain is above a seven on a scale of 10, Davis advises. Or, focus on a different body part (say, if your legs are sore, focus on upper-body moves). Can't stop, won't stop—at least, till your next rest day.
Warmups are important to get blood flowing to heart, lung, and muscles and lubricating (synovial) fluid loosening the joints ready for action. Each weights exercise should include a warmup with light weights and practicing the same form as for the workout weight. Sixty percent of your workout weight is about right for warmups. Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm.

Let's face it, injury risk increases with age. Furthermore, when you’re injured, it takes longer for you to recover and eight weeks out of commission is a lot more of a life-altering event now than it was in your 20s. When something hurts, the wrong kind of hurt, either train around it by doing exercises that do not cause more pain, or take off all together.


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.
Compound exercises are the large-scale exercises which involve more than one large muscle group. Working with compound exercises results in extensive workload on two or more muscle groups and hence, growth in two areas instead of one, which is the case in isolation exercises. Exercises such as deadlifts, squats, bench presses, rows, and pull-downs are compound exercises. The added benefit of working out using compounds is that it saves the time of working on two areas of the body using two different exercises. Intensity and form are key in these workouts, and with the right practice, you will find gains in no time.
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.
Using these will make your exercises harder, more stimulating, muscle fiber-wise, and more interesting. For example: Do three 12-rep sets of squats. Do the first 4 reps using a pause at the bottom, then do the next 4 reps using a five-second negative. Finish the set up with 4 "normal" reps. Or do three 10-rep sets of chin-up. Do the first 5 reps with a 3-second pause at the top and a 3-second eccentric. Do the second 5 reps explosively.
In the 1970s, bodybuilding had major publicity thanks to the appearance of Arnold Schwarzenegger, Franco Columbu, Lou Ferrigno, and others in the 1977 docudrama Pumping Iron. By this time, the IFBB dominated the competitive bodybuilding landscape and the Amateur Athletic Union (AAU) took a back seat. The National Physique Committee (NPC) was formed in 1981 by Jim Manion,[7] who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in America and is the amateur division of the IFBB. The late 1980s and early 1990s saw the decline of AAU-sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
Prepare for the long haul. It's important to know that you're not going to start doing deadlifts one day and wake up the next day bulked up like the Hulkster. Bodybuilding takes a long time for you to see the kind of results you're hoping for, but with the proper time and dedication, you will start seeing those results. This isn't a field for weekenders who love action movies, it's a 24-7 lifestyle. Think you got what it takes? Get training.
Pros: This technique not only allows you to do more work in a shorter period of time but it also creates an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevating the heart rate to the fat burning zone (which also improves your cardiovascular conditioning). Finally, you can use this technique all the time.
Without any goals why would you even bother going to the gym? You need something to motivate you, something to aim for, otherwise you may spend a lot of time and effort in the gym for nothing. Having goals can determine what kind of routine you choose, what type of diet you follow, and ultimately is a great way to keep yourself focused. Many common goals include fat loss, weight loss, increase of size, increase of strength, etc.
Avoid overtraining. Listen to your body. After bad form, overtraining is the most common mistake I see in the gym. If you find you are losing enthusiasm for your work outs, if you are constantly tired, if your progress has slowed or stopped, it's time for a break. If you have been training consistently, I recommend taking a week off every two to three months. You will return to the gym reinvigorated, renewed, and rested. You will not lose strength in one week. Even after a month off, chances are you will surprise yourself by returning to the gym stronger than when you left. Following a break is the ideal time to modify your training program.
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.
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
In the modern bodybuilding industry, the term "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card.[12] Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.
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.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:

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.

In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete. 
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