In the realm of fitness, three-month workout programs dominate the landscape. You’ve even seen plenty of them in our magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of muscle gains.
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.
So when you get to that point in your leg workout where you're completely dead but have to finish an insane drop set, then you need to go to the gun scenario. Would you finish the set if there were a gun pressed against your temple? Hell yes you would, so do the damn set! As an advanced lifter, it's not supposed to be easy or "fun" and you might even puke. Just man up, find your happy place and do your damn set!
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progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve

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.


And not all weight training is created equally. “Some strength workouts—like CrossFit WODs or circuit-based fitness classes—include too much of a metabolic or cardio component to be effective at prioritizing the main goals for runners, which are strength and power,” Fitzgerald says. Runners get enough cardio, so Fitzgerald recommends focusing on relatively heavy weight for a moderate number of repetitions with full recovery. And don’t forget that your own body serves as weight. So if picking up a barbell or dumbbells is a big stretch for you, know that there are other ways to add resistance with weight. [Get a complete weight training plan – created specifically for runners.]

Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
To combat steroid use and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s, the use of anabolic steroids was openly discussed, partly due to the fact they were legal.[9] In the Anabolic Steroid Control Act of 1990, U.S. Congress placed anabolic steroids into Schedule III of the Controlled Substances Act (CSA). In Canada, steroids are listed under Schedule IV of the Controlled Drugs and Substances Act, enacted by the federal Parliament in 1996.[10]
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.

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.
In this video, I share 6 Bodybuilding Tips for you beginners out there. My goal is to help you save time and accomplish your fitness goals faster than I did. I hope that you guys enjoy these beginner videos and apply the bodybuilding principles and beginner tips I discuss in the video. If you learned something, please be sure to SHARE this video and help me help others like yourself. Thank you guys for watching and please subscribe if you haven't already. Cheers.
If you subject your body to constant dieting or extreme calorie restriction—meaning cutting calories to less than 40 percent of maintenance—your body responds to the perceived "energy crisis" by down-regulating metabolic rate as a survival mechanism against starvation. Under starvation-like conditions, metabolic rate can drop as much as 40 percent over a 6-month period.
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.  

However, I am not stupid and I know that most moms just do not have that extra time to make it to the gym everyday-this is why I created my very own and affordable 12 week home workout program that uses barely ANY equipment! Instead, the program uses your bodyweight and one pair of dumbbells. It is absolutely perfect for busy mommies who want to workout when baby is asleep, for when it is super cold or super hot ouside, or just want to workout in the comfort of their own home.

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.”
The “one set to failure” approach — doing a single, all-out set of an exercise instead of multiple ones — has long been a popular, timesaving strategy among bodybuilders. And recent studies suggest that it can be effective for building muscle. But research (including this study) comparing lifters who performed just one set per exercise with those who performed three to five, suggests that, in general, more sets wins for muscle building.
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.
If one goes through the advertisements for these products they see that many top health and fitness magazines like maxim, playboy, men’s health, etc. have recommended the product. But if we visit the sites of these magazines or go through their past issues, we will find that none of the above magazines mentioned in the advertisements have ever written any article on these supplements, forget recommending them. Similarly, no Hollywood or any other celebrity has ever used or recommended this product. All these false claims in the advertisements of the product make one wonder about the authenticity of the product and the company. It makes one wonder if the claims made by them are nothing more than just a scam. It is advised to consult your doctor before trying out this combination.
Patience is something almost every beginner lacks, but is also a vital key to success. When first stepping in the gym, progress may come rather quickly, whether it is in the form of size or strength gains. Depending on your body, your progress will begin to decrease after a period of time and adding weight to the bar will become progressively difficult.
Now come on. I really shouldn't even have to tell you this one. But you wouldn't believe how many times I'm talking to somebody and they say that they're cutting right now. What's the problem with that? Nothing... except for the fact that after we're finished talking they whip out a ho-ho or something and start scarfing down their junk like no tomorrow. And then they go and tell me it's their dinner!! What's up with that? Either they can't handle the bodybuilding life, or they really, really need to do some serious research.
Nutrition is important but I find that most people over-obsess about their diets. I hear people fretting over stuff like; Should I eat a chicken breast or a fillet of salmon? A handful of almonds, or a teaspoon of peanut butter? Broccoli, or spinach? brown rice, or yams? A half cup of yogurt, or a half cup of cottage cheese? High carb, or low carb? As much widespread confusion that exists regarding diets that should be followed in order to burn fat, the premise of the whole issue is actually very simple. Regardless of what you eat, as long as you take in fewer calories than you need in order to meet metabolic and physical activity energy requirements, you will lose fat. Some people have made great progress in fat loss simply by taking my advice and eating what they normally eat, but just eat 1/3 less of everything with the exception of green vegetables which are actually negative calorie food items that you can eat as much as you want off. Don’t complicate your nutrition and make it more difficult than it needs to be. Fats don’t make you fat, and carbohydrates don’t make you fat. Calories consumed beyond the body’s maintenance and growth needs make you fat.
People throw around a number of different words they think are “synonyms” when it comes to strength training: weight lifting, resistance training… the list goes on. But really the term “strength training” incorporates body weight exercises, bands, machines, weighted equipment, and essentially anything that isn’t running, swimming, jump roping, or flexibility training (like stretching), according to Men’s Fitness‘ Group Training Director Sean Hyson, C.S.C.S. So it’s not synonymous with weight lifting—it’s an umbrella term that includes it. And while weight lifting is great, there are tons of other strength-training moves that don’t include actual weights that can help you sculpt a strong, muscular upper body.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Read More...
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.
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 sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond.
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.
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