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]
Weight training and bodybuilding nutrition are sciences like anything else. There's biology and biochemistry and physiology, with rules and a base of evidence. Selling supplements, most of which are not needed, has become such a huge business in the commercial weight training and bodybuilding industry that it is almost impossible to know if you are getting an objective evaluation of a bodybuilding diet.
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)
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.
The focus when doing this exercise should be on activating the hamstrings. Your feet should be shoulder-width apart with your legs straight throughout the movement. This forces the brunt of the work to be done by the hamstrings. You are going to effectively hit the hamstrings, glutes and back with this exercise. The straight leg deadlift has helped build many ironclad physiques.

“The stimulus to put on muscle that won’t be beneficial for running is much higher than people realize, and unless you’re either lifting relatively heavy and frequently and/or eating a hyper caloric diet, you’re unlikely to put on muscle,” says Joe Holder, USATF-certified running coach, Nike+ Run Club coach in New York City. “Just think about strength training one to two times a week, focusing on compound movement patterns, such as a lunge or squat, and shoring up the areas that could lead to increased injury if they are weak, like the hips.”
Only at the advanced bodybuilding stage should you consider using some advanced supplementation like creatine and glutamine. These supplements work best on a body that has gone through the proper beginner and intermediate stages and that is also being trained to the maximum, is fed properly, and rested well. Also, ensure that you are using the right basic bodybuilding supplements as well. Many times, as bodybuilders get more advanced, they forget to take their basic supplements, such as multiple vitamins and minerals.

The United States Army is about to undertake a dramatic and unprecedented overhaul to the way it tests, and promotes, military fitness. The man who headed the research into the new standards talks with us about how and why, as well as the future of Army nutrition and how the Army plans to circulate 80,000 kettlebells to bases around the globe. January 22, 2019 • 43 min read
Personal trainer Nick Twum is also quick to emphasize the importance of deadlifts, which he believes are one of the best muscle-building movements you can do. Deadlifts are a great exercise for overall muscular development. They'll help you build a big back, round glutes, strong legs, and big forearms, while furthering shoulder and trap development.
General nutrition: Experts advise sticking with healthy, nutrient-rich foods as part of a weight-gaining diet (rather than loading up on caloric, but not nutritious, foods such as candy, chips, and soda). They may also suggest eating five or six smaller meals a day rather than three larger ones. All of this is similar to the advice for the bulking phase of the bodybuilding diet.
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.
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.
The Stiff-Legged Deadlift is a deadlift variation that specifically targets the posterior chain. Little to no knee movement occurs in this exercise to ensure hamstring, glute, and spinal erector activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead on 135° on the conventional deadlift.
In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business," Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.
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.”
Simply stated, this means that if you perform an exercise using a complete range of motion, you can achieve a maximal effect in the process of muscle breakdown. Stressing the muscle over a long range of motion not only breaks down a much more significant amount of tissue, it also can help lead to more flexibility in the joints associated with the lifts.
Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.

The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.
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.
Forget your typical lunch of a sandwich and chips and opt instead for a calorie- and protein-packed healthy lunch. Precooked brown rice or noodles with a piece of baked salmon, vegetables and olive oil can be made in advance and stored in a container until you're ready to eat it. If you'd rather go for a more traditional office-type lunch, have two to three whole-grain wraps filled with turkey or ham, plenty of salad and grated cheese, served with a piece or two of fruit and a handful of unsalted nuts.
6. Learn about the right forms to do the exercises. Find a reliable exercise guidebook online or in fitness stores and read, follow and stick to its step-by-step guides. You can also watch reliable exercise videos about form online. With all the complete information available for free, you have no reason to not learn about the right deadlift form and squats.
Aside from that point, weight lifting is said to elevate your metabolism for up to 48 hours after the fact, meaning that not only are you burning calories while lifting, but also for hours and hours afterwards, meaning that the lifting takes sort of a precedence over the cardio, since cardio tend to only burn calories while the cardio is being performed. This is assuming that the cardio is of low to moderate intensity because it is also suggested that very high intensity cardio can cause this same prolonged raised metabolic effect.

If you’re constantly depriving yourself of the foods you enjoy most, there’s a much greater chance that you’ll simply become discouraged and quit. Figure out what you need in terms of overall daily calories and macronutrients (the level of detail that you apply here is dependent on your individual goals and situation), and then allocate a small percentage of that to allow for the foods you crave most.


Listen to your body. If you have a training day scheduled on paper but feel like rubbish, a day off focused on quality nutrition and adequate rest might actually improve your results. After all, you damage muscle in the gym; you build it with quality rest and nutrition. Pushing through when you're overly tired can be a recipe for disaster or injury.
The Nerd Fitness Beginner Bodyweight workout is a great (free) place to start if you’re looking for a super basic, easy to follow bodyweight routine. This workout from my buddy/fellow Nerd Roman takes you through some very basic movements. Beast Skills and Gymnastics WOD also both offer great tutorials and progressions on how to master bodyweight movements, both basic and advanced.
There are so many great strength- and muscle-building exercises to choose from, so picking the 10 best bodybuilding exercises is a tough (and subjective) task. But the following exercises have withstood the test of time, outlasted every fitness fad and trend, and continue to be the most reliable exercises for bodybuilders. Go ahead, ask any hardcore fitness fanatic and chances are, all of these moves are in their regular arsenal.

Vertical leg crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.

The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
I know, I know, flat bench press is your favorite lift, or whatever else you prefer, but if your goal is to build up triceps, perhaps you should start with something like dips, or even separate your regimen into a chest day and an arms day. It's simply impossible to improve if you waste all of your energy on your "favorite" lifts while neglecting the muscles that you truly want to bring up.
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.
In a study published in the journal Amino Acids, Finnish scientists discovered that weightlifters who consumed whey protein before and immediately after workouts produced more of a compound called cyclin-dependent kinase 2, or CDK2, than those who didn’t take whey. CDK2 is believed to activate muscle stem cells involved in hypertrophy and recovery from intense training. In addition, a 2009 study by Japanese researchers found that consuming whey and glucose prompted larger stores of post-training muscle glycogen (the main energy source for working muscles) than ingesting just glucose. Shoot for 20–30g of fast-digesting whey protein isolate or hydrolysate 30 minutes pre-workout and immediately post-workout.
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.  

You should also have everything you need for simple workouts. Especially if you plan to hit the gym nearly every day, it's a good idea to have some equipment for those rainy days when leaving the house isn't an option. And let's face it: Buying some basic workout items will make your jump into the fitness world more fun. This might sound trivial, but having clothes you like can influence your desire to train.
Training to a point of momentary muscle failure, at which completion of another repetition on any given set is impossible despite your greatest effort, is the only way to force the body to resort to its biochemical resources sufficiently to stimulate real growth! One of the biggest mistakes I see being made in the gym is when certain individuals will end a set of an exercise just because an arbitrary number of repetitions has been completed.This will do very little to stimulate muscle growth. A set should be terminated only when your muscles have been forced to the point of it being inconceivable to produce 1 more repetition within a working set. I use the word forced because obviously, you know muscle growth doesn’t come easy and literally needs to be forced! Any degree of effort in a set that is less than 100% may yield a bodybuilder some results, but never to the same extent that all out maximum effort will.
Visit at least three gyms. Even if you love the first gym you step into, visit at least three gyms to find one that suits all of your needs. Gyms vary widely in the types of amenities and training programs they offer; while one might have all of the equipment you want, another might be more effective for you due to the expertise of its trainers.[2]

Each New Year brings about a chance for a fresh start… But how was the past year for you? Did it turn out to be as productive as you hoped it would be? If you’re like most people you may have fell short of reaching your goals in one or more areas… What often happens for a lot of people is they maybe successful and do really well in one area of their life, but than fall shoulder in another area.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]
OK. Imagine this: It's the end of the most intense workout you've ever had. It's gone extremely well up to this point. You just need to bust out one more set of deadlifts and then you can call it a day and relax with a nice protein shake. But when you pull the weight off the floor, it falls back down. You think to yourself what's going on, and that you know your legs have enough energy left to pump out a few more. What's the problem?
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.
Get the right gear. While it's probably not the most important thing, if you're trying to be a bodybuilder, you might as well get some clothes and gear that will help to emphasize how jacked up you're getting. Purchase some good posing trunks, tight-fitting muscle shirts, and a good training belt to help keep you secure during your workouts. Weight-lifting gloves are also common.

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.
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]
It's never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.
Get enough rest. While some people exert too little effort and easily lose patience, others also try too hard and over-train. You need to rest in between workouts. The muscles you stress during a workout should get about 72 hours of rest so that they can have the opportunity to recover and grow. You also need to get enough sleep very night. That means getting 7 hours of sleep minimum.
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.
Up next is a row, which basically means some type of horizontal pull (meaning back row exercise). Pretty much any type of back row would be fine here, so pick your favorite. If I had to make a suggestion, I might go with a chest supported row of some sort because chest supported rowing doesn’t require any real lower back stabilization like a bent over barbell row would. And, since you will be deadlifting the next day, this may be a beneficial choice for some people. Otherwise, feel free pick any type of horizontal back row you want (chest supported row, any Hammer Strength machine row if your gym has them, a bent over barbell or dumbbell row, t-bar rows, whatever). As long as it’s a back row of some sort, it’s fine. If you think you’d benefit from not using any lower back the day before doing deadlifts, then stick with something chest supported to give your lower back a break. If not, pick anything.
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.
You can train long, or you can train intensely, but you can’t do both. For every set completed, more, and more of the body’s limited reserve of biochemical resources are used up in an attempt to merely recover from, or compensate for the exhaustive effects of the workout, leaving that much less left over for over-compensation in the form of more muscle mass. Long, drawn out training sessions decrease growth hormone, and testosterone levels, while increasing cortisol levels. This hormonal shift creates a very catabolic environment in the body that will result in muscle loss and a reduced basal metabolic rate. If it’s taking you several hours to get through a workout then you’re wasting your time. I suggest never allowing any lifting session to exceed 45 minutes in duration.
Many men who are on the path of building a better body ignore cardio or look at a cardio as purely assistance on a cut. Huge mistake. Cardio training is training of cardio vascular system. Goes perfectly into longevity mentioned above. Just check main causes of male mortality in your country and see which position cardio-vascular diseases take. Might as well hit that treadmill in order to enjoy your perfectly sculptured body for longer, gentlemen.
Training intensely is the key to stimulating muscle growth but don’t mistake volume for intensity. All too often, people trying to achieve a higher level of intensity in their training make the mistake of assuming that increasing volume and duration are effective methods of boosting training intensity. Let me make this perfectly clear. Volume and frequency have absolutely nothing to do with intensity! High volume training sessions can actually be counter-productive. So how do you effectively increase intensity? A. By progressively increasing the amount of weight that you use. B. By progressively decreasing the amount of time it takes you to perform a particular amount of work. (For example, I have made some of my best muscle gains from workouts that lasted no longer than 30 minutes.) C. By working your muscles at the capacity of nothing less than 100% on every set.
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.
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.

Many other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman (writer of some of bodybuilding's earliest books), Zishe Breitbart, Georg Hackenschmidt, Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Frank Saldo, Monte Saldo, William Bankier, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort ("Strongfortism"),[6] Gustav Frištenský, Ralph Parcaut (a champion wrestler who also authored an early book on "physical culture"), and Alan P. Mead (who became an impressive muscle champion despite the fact that he lost a leg in World War I). Actor Francis X. Bushman, who was a disciple of Sandow, started his career as a bodybuilder and sculptor's model before beginning his famous silent movie career.


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.
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
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.
JDB, great tip on cardio before weights. Having trained in a boxing gym for years, this is exactly how I would start each training session, even if I was going to focus on weights that day. Use to start off, 3-4 rounds on jump rope in the ring, alternating between fast high knees and then slowing it down. It was all continuous for about 10-12 minutes. Would then continue w basic calisthenics (mountain climbers, bw squats, burpees, etc.) for another 3-4 rounds. This was all done w boxing timer running in background. Would finish “warm-up” w some kind of pull-up/chin-up, dips, and hanging abdominal work. Then it was time for weights. This just overall improved my general conditioning/movement and never felt that my strength diminished when doing this. Actually, felt stronger due to increased blood flow.
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