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.
Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of exercise with a weight that fatigues your muscle after about 12 to 15 repetitions can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

For the ladies out there who want a nice gym routine, this post is for you! Before having my son, I went to the gym 5 days per week and I used a simple 12 week style lifting program from www.simplyshredded.com. In addition to my gym workouts, I would do the home workouts listed in my bundle that I mentioned above. I had never been so ripped or fit in my life-the hard work totally paid off! The site has a ton of cool workouts and interviews, but the workout itself had been a staple in my routine for the longest time-prior to pregnancy.
When it comes to bodybuilding, discipline and work ethic is of paramount importance. Sculpting a fit body requires dedication, determination, and desire. However, once these key ingredients are taken care of, there are ways by which you can speed up or activate muscle growth in your body. These 6 ways will show you how you can get faster results with your workout regimen.
Most of the exercises that should make up your initial training are called compound, or basic, exercises. These are exercises that involve more than one muscle group, such as the squat, deadlift and bench press. This is in contrast to isolation exercises which only work one muscle at a time, such as dumbbell flyes (chest), concentration curls (biceps) and side laterals (side deltoid head).
Action: 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.
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'.

Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.

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.


Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.

For the triceps exercise, I recommend skull crushers. I recommend doing these with an EZ curl bar (same reason, it’s much more comfortable on the wrists/elbows than a straight bar) or with dumbbells (palms facing each other). These can be done on a flat or decline bench. Either is just fine. And again, if preferred, any similar triceps isolation exercise would be perfectly suitable in its place.
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. 
Both the products are available for sale at GNC. Muscle rev Xtreme is GNC’s best testosterone booster. In order to get the best results it is advised that one should take muscle rev Xtreme early in the morning and during the day give a good detox to your body with the rev test. The consumption of both the supplements should be combined with a healthy diet and a good workout. Between both of them, muscle rev Xtreme’s price is higher, but this is due to the high quality ingredients used in it. A fourteen day free trial of these products is available online which can be subscribed for and on payment of just the shipping charges, one can get a free supply of both these supplements for a whole month.

When you were young, you think you can sleep anytime. You think you can stay awake all the time. But all these will make you pay a price later in life. And your body will no longer be capable of such habit. Start going to sleep and waking up at regular times. This can do you a world of good. It will help you remain fresh through-out the days and lead to good sleeping habits for the future.

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]
The pyramid system of training was in vogue during those days. Bodybuilders using multiple sets per exercise would typically warm up with a light weight and gradually increase the resistance over the 4-5 sets so they were using their heaviest weights for the last sets. As mentioned above, the bodybuilders would start training faster while still using heavy weights as the contest got closer. This would increase the intensity of the workout while still using the same weights because of the decreased rest periods.
To know how far 12 weeks of hardcore training have taken you, you’ll need to know where you began. In “Week 0” - a single workout to be performed one full week before taking on the rest of the program - devote an entire gym session to finding your three-rep max on five multijoint lifts. Your performance will provide you with a fair assessment of your strength so you can accurately measure your gains at the end of the program (Week 13).

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'.
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.
Develop your strength training routine. The exercises you perform will depend on your goals for your body and your stage in the training process. It's generally suggested, though, that you stick to the same major compound movements that most bodybuilders use, making this the cornerstone of your strength training. Later you can incorporate isolation exercises and machines into your routine, but right now you should be focused on leaning up and gaining muscle, doing the following exercises:
But regular unilateral work provides yet another advantage for building strength: core training. In the one-arm overhead dumbbell press, for example, the imbalance in weight distribution causes your core to work overtime in an effort to stabilize your torso. And the stronger your core grows over time, the more effective - as well as injury-free - you’re likely to be on bigger lifts such as squats, deadlifts and bench presses.
The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.

Warm up with ten minutes of aerobic exercise. This can be with treadmill walking or jogging, stationary bicycle, cross-trainer or stepper machines. Extend this to 30 minutes depending on requirements for fat loss. In any case, we recommend at least 30 minutes of cardio exercise at moderate intensity three times each week for all weight trainers in order to promote aerobic fitness. It need not be done at the same time as the weights session.
Muscles don’t grow unless they need to overcome a resistance, and, to a point, the harder you need to contract them, the greater the “mechanical tension” and resulting growth stimulus will be. It’s the ‘use it or lose it’ principle. The most effective way to do that? Grab a weight (or resistance band) and have at it. Research suggests that mechanical tension disturbs the integrity of a muscle, triggering a series of changes that ultimately results in increases in not only size, but also contractile strength and power. In general, the heavier weight you can lift with good form, the more tension you produce, and the more you’ll grow.
Does this mean that everything is as good as everything else? Of course not. I'm a strength coach, and I believe that a full-body strength program built around compound lifts is the best place for almost everybody to start, no matter what they end up doing months or years later. It's better than so-called fat-loss programs, hypertrophy programs, programs that help add inches to your vertical jump, or ones that promise to turn you into a superhero in eight weeks.
The world of female bodybuilding can be daunting to enter. While the initial images you conjure up may be of bulky, masculine-looking women with ripped muscles, this isn't always the case. In the 1990s, figure and bikini classes were introduced into women's bodybuilding for those who wanted a smaller yet defined and aesthetically-pleasing physique, says trainer Matt Weik of Bodybuilding.com. Before you take the plunge into competing, there are several important factors you should consider.
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