The Russian twist is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight.
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.
You could simply create one plan and eat the same things every day until you get tired of it… you could create a 3-day or 7-day plan and rotate through it… or you could map out a few possible options for each meal that have similar macronutrient profiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etc.), and then choose the option you most prefer based on how you feel that day.
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.
Creatine is a time tested product important for energy and volumizing—this means it can cause the muscles to swell in size. Many current products revolve around this concept. There are many different types of creatine out there, they all, of course, claim to be the best. I like the original creatine monohydrate by itself, this needs to be mixed with a sugary drink, I use Gatorade.
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.
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.)
Although this might seem callous, similarly take stock of people who could make your transformation more difficult. You need to surround yourself with people who will be supportive, not emotional anchors who drag you down. Especially during the beginning stages of your transformation, you need Adrians, not Paulies. You don't have to break up with anyone; just perform an honest assessment, and then make the most of the people who help you be at your best.
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
Do you want to become a bodybuilder? Did an old clip of Arnold Schwarzenegger inspire you? Did a recent competition spark your interest? Bodybuilding is becoming an increasingly common sport for men and women, with competitions popping up in most major cities. To get started in bodybuilding, you need to find a gym, start weight training, and design your diet to match your routine.
(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.)
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
Here's one for those of you who still compete. One of the most important things about professional bodybuilding is the way you present all that hard work and sacrifice when you get on stage. You want to pose in a way that hides your flaws and accentuates your strengths. If you want to see those flaws and strengths clearly, take pictures of your poses and when you look at them, cover your face. Sounds silly but it allows you to be more objective. Now, you may want to enlist the help of a credible posing coach to hone in your routine.
Last, but definitely not the least, your nutrition. You are what you eat! Get enough protein. Get enough carbs, fats and other nutrients to support your body. The question is what is enough. If you are really serious about working out and is training hard then you need to consume about 1-2 gms of protein per pound of your body weight. Again, this is applicable only if you are training hard and lifting heavy. If you are looking to bulk up, then you need to eat a calorie surplus; meaning more carbs and fats. If you are trying to cut down, then eat at a calorie deficit. Try to make sure that your diet contains as much raw food as you can think of. Besides that, cook as much as you can and avoid processed/canned foods as much as possible. Have a cheat meal every week to keep yourself in the game and to not feel like you are punishing yourself.
If you have little experience of weight training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need not be done in a squat rack or power cage with the big bar and free weights to begin with, although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar barbells or a Smith machine can provide reassurance for the beginner. The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon.
Water is crucial to our system. Our cells need water to function, our metabolism is dependent on water consumption. We must consume at least 8 glasses of water a day in order to facilitate optimum metabolism. You can also incorporate liquid diet in your meals with delicious and healthy slush recipes. With metabolism, protein synthesis is also triggered, and it leads to muscle tissue development. Our muscles also need water to remain healthy and nourished and function effectively. Regular water consumption promotes quicker and stronger muscle regrowth, and it is essential if we are to build our muscle mass and strength.

Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)
In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs—which respond well to being trained multiple times per week—every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.
If you're using a resistance band, keep in mind that one band might not cut it for your entire body. Different muscles have different strengths, so you may want to buy two different resistance bands in different thickness, which determines how difficult they'll be to use. In general, if you're able to complete 8 reps of an exercise using a band, you'll want to select another that provides a greater amount of resistance. 
Your legs are even more important if you play sports. Strong legs will help you run faster, become stronger, and most importantly, lower your chance of being injured. I know this first hand. I used to train my legs sparingly because the workouts were so hard. I simply didn't feel like going to the gym on leg days and even if I did, I would just go through the motions and never train at a high enough intensity.

Yes, you most certainly can! Learn as much as you can about the proper diet and exercise to reduce your body fat and increase muscle mass. Weight training & cardiovascular exercise, combined with a calorie restricted diet will help to create the body you want. How successful you become will depend on how dedicated and driven you are in attaining your goals. Consider consulting a dietician and personal trainer to get started.

Simply knowing where you stand can help your efforts tremendously. In exchange for a few bucks and a little pain, you'll receive health benchmarks on things like cholesterol and triglycerides, blood pressure, fasting glucose, and perhaps bone density for older women. These are concrete, quantifiable areas where you can track progress and see your hard work translate into results.


Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. This would bring their total number of sets down to 10-12, about half of what the high volume trainers would use. Mentzer was often quoted as only doing a total of 5 sets per muscle group.
Consume 10 to 20 grams of high-quality protein within 30 to 60 minutes of a weights session. Research has shown that an intake of 6 to 12 grams of essential amino acids, which is equivalent to 10 to 20 grams of a complete protein, promotes enhanced muscle recovery and rebuilding after a workout. One gram per kilogram body weight (about 0.5 grams/pound) of carbohydrate taken with the protein may assist this anabolic boost. Some trainers call this a protein "shooter." Options that meet these requirements include 17 fluid ounces of flavored low-fat milk; 1 cup fruit salad with 7 ounces of flavored yogurt; or a large glass of nonfat milk with two slices of bread and honey or jam (no butter).
Your legs are even more important if you play sports. Strong legs will help you run faster, become stronger, and most importantly, lower your chance of being injured. I know this first hand. I used to train my legs sparingly because the workouts were so hard. I simply didn't feel like going to the gym on leg days and even if I did, I would just go through the motions and never train at a high enough intensity.

The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.


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.
Also, never forget to rest in between the days that you had intense workouts. You don’t build muscles when you’re exercising. You build it when you’re resting. You should also try not to listen to false experts who tell you about the number of rest you need to do. Do your homework. Taking advice from a lifter without professional training experience will compromise your entire body workout.
For example, I had some nagging tendinitis in my brachioradialis (forearm muscle) and doing hammer curls was unbearable. So, I swapped those in for standing alternating dumbbell curls, preacher curls, and standing cambered bar reverse curls with light weight. For shoulders, I have a slight tear in my left shoulder and when it's aggravated, I avoid all pressing movements all together. Focus on side/front laterals and rear delt movements. As for knees, not allowing my knees to come out pass my toes on squats takes the pressure of the part of my knee that gets sore. Also, a few minutes on the Stairmaster Stepmill is a good way to get the knee joint warmed up and ready for work. 
Whilst this article will most certainly not be turned into a debate about the use of PEDS (Performance Enhancing Drugs) in bodybuilding, what we will be doing is clearing up the fact that not every single bodybuilder is using anabolic compounds to improve their physique, which is one of the reasons why there are a number of natural bodybuilding divisions were 100% natural bodybuilders compete clean.
The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.
Females, in general, carry a higher percentage of body fat than men. To be a successful bodybuilder, it is important to reduce your body fat, especially directly under your skin. Consequently, you should focus on frequent sessions of low to moderate aerobic exercise. During aerobic exercise, the greatest percentage of calories burned are from fat. Female bodybuilders should perform 35 to 45 minutes of aerobic exercise, five days a week. To determine the intensity of your aerobic exercise, you need to determine your target heart rate zone. Your training zone is determined by subtracting your age from 220, and multiplying the result by between 50 to 85 percent. For very low intensity training, your heart rate should be kept closer to the 50 percent level for at least 20 minutes. For very high intensity training, your heart rate should be closer to the 85 percent level.

It's OK to be a little sore. Your muscles might feel achy or tired the day after a tough training session thanks to DOMS, or delayed onset muscle soreness. When you strength train you're causing microscopic damage to the tissue that will be repaired, that's how you build stronger lean muscle. Speaking of repair and recovery, though, rest days are important. "If you constantly break down muscle without a recovery period, you won’t give the muscle fibers a chance to repair and build back stronger,” explains Davis.
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons why overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyperadrenergic state that interferes with sleep patterns.[51] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical. A mental disorder informally called “bigorexia” (by analogy with anorexia) may be held accountable of some people overtraining. Sufferers feel as if they are never big enough or muscular enough, which forces them to overtrain in order to try and reach their goal physique.[52]
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.
Where you go from here is up to you. With 25% more strength, you’re no doubt carrying more muscle. Maybe it’s time to step into a cutting cycle after a week or two off. Or, if you feel like this methodology set you on the path to even greater gains, you can always start the program over, perhaps aiming to add even more strength and size to your new physique.
This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for their leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]
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]
On January 16, 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The competition was promoted by Bernarr Macfadden, the father of physical culture and publisher of original bodybuilding magazines such as Health & Strength. The winner was Al Treloar, who was declared "The Most Perfectly Developed Man in the World".[5] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Macfadden and Charles Atlas continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America.
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.
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.
You need to eat sufficient food and carbohydrate to sustain your activities. Too little carbohydrate, and your body will break down your muscle for glucose and reverse all those hard-gotten gains. Don’t believe advice that says carbohydrates are fattening. Instead, modify your carbohydrate intake for the better by avoiding refined flours, sugars, sweets and other quickly absorbed or processed carbohydrates when you are not exercising intensely.
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.
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