For us recreational enthusiasts, there are few things that provide more inspiration than the audible feats of strength that take place in our own gyms every day. The clanging of non-collared plates on a big set of squats. The seismic thud of a stacked set of dumbbells hitting the floor. The primitive, rep-beating grunt of fellow strength-seeking men. It’s this cacophony of iron that pushes us to push ourselves. We want to move more weight - lots more - and we’re ready to put in the work.

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.
If you are a female considering a bodybuilding regimen, it is important to understand you have a few physiological disadvantages compared to your male counterparts. You have much lower levels of the hormone testosterone than men, which makes it challenging to gain muscle. You also have much higher levels of estrogen than men, which causes you to retain more fat. However, by applying key strategies to your lifestyle, workouts and diet, you can acquire a shapely, muscular physique. Consult with your health care provider to determine if you are fit enough for a bodybuilding regimen.
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.
Increase carbs over the weekend: Increase the quantities of carbohydrates over the weekend to 1.3 times your lean body mass (fat-free bodyweight) in order to prevent your metabolism from getting used to the diet. This time, divide that number by 5 and consume the carbohydrates over Meals 1-5. Try to ensure that Meal 5 is no later than 6 p.m. so that no starchy carbs are consumed after that time.
Whey protein is a protein supplement found in protein powders which are specifically designed for lean muscle gain and excess body fat loss. Whey protein is a fast absorbing protein, it is absorbed quickly into the system through digestion and starts rebuilding and strengthening of amino acids in muscle fibers, causing muscles to grow bigger and stronger. An effective whey protein supplement is crucial in order to see effective and efficient results in muscle gain and generally in order to develop a lean, muscular physique. Using one tablespoon of whey protein powder in a protein shake once or twice a day is essential for muscle growth in every muscle group of our body.

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).

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.

You know the deep burn you feel in your muscles after sprinting up several flights of stairs or pounding out 12 to 15 reps on your last set of heavy squats? That’s the result of metabolic stress, which is the accumulation of waste products from anaerobic energy production, and research shoes that it can be a powerful stimulus for adaptation (i.e., muscle growth). Want to maximize metabolic stress? Do moderate-duration, high-intensity activities that causes burning in the muscles; think 45 seconds of max-effort bodyweight squat-to-presses or lunge-to-curls, or 30 seconds of max-effort sprinting.
Muscle is a very biologically active tissue in the body, meaning that the simple fact that it's there means it's burning more calories than other types of weight, such as fat weight or water weight. The addition of muscle tissue increases the body's ability to burn calories, meaning that in the long run, you'll be able to keep the fat off with much more ease.

BMR can also be estimated simply by multiplying body weight by 10-11 calories per pound or 22-24 kilocalories per kilogram. So, someone weighing 150 pounds has a BMR close to 1,500-1,650 calories per day. If you're pregnant, add 300 calories to your estimated calorie needs (don't take "eating for two" literally!). If you're breastfeeding, add 500 calories.

In terms of actual gains, depending on the factors listed above, maybe 12-15 lbs. of muscle, 15 lbs. being on the high end. This assumes you are natural, by the way. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. Having said that, it makes sense to at least be aware of what they are and what they do, purely from a knowledge standpoint. There are enough knowledge resources available on line that you can learn about them if you choose to pursue that option.
Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
If you're reading this, you're probably eager to add some muscle to your frame. Whether you're coming off a sharp cut or just want to stack some mass on your body, it helps to have a stockpile of great gains-related tips in your arsenal. Below, you'll find an incredible assortment of muscle-building advice from some of the best athletes on BodySpace.
Arnold wasn't just concerned with feeling the weight; he wanted to make sure the load induced muscle failure at a target range: "I make a point of never doing fewer than six repetitions per set with most movements," he notes," and nothing higher than 12. The rule applies to most body parts, including calves." Make sure to choose the right weight to fail within that rep range.
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.