There is no greater teacher in the universe than yourself. The mistakes you make are your lessons. I would like to share some of the mistakes I made during my intial days/years. I started going to the gym during my first year in college. It was a crappy gym with very few equipment. They had a few dumbbells and and a couple of barbells. The worst part wasthere was no trainer. Yes, you heard it right. A gym filled with many first timers and beginners like myself and no trainer. This was enough to give you a list of mistakes I made as a beginner. Let me try to recollect and list down a few:
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.
I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high-glycemic carbohydrate like glucose, a medium-gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
One of the most persistent questions floating around the minds of many aspiring bodybuilders is “What is the best way to train to build muscle?”. The answers are as varied as the numerous pieces of gym equipment that occupy any fitness establishment. There are many choices as to the best exercises to use, how many sets and reps, how many days per week to train and what type of program to follow.
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)
For bodybuilding, you need to gain muscle. And to gain muscle, you will have to keep adding weight to the bar. The principles you have set won't matter if you don't put more pressure on your muscles as time goes by. When you get stuck, you should go for other strategies like supersets and drop sets, to name a few. This will help you increase the potential of your body.
Arnold loved the standing barbell curl for building baseball biceps. When looking for a major mass-building move, Arnold preferred exercises that allowed him to push heavy weight, let him achieve a full range of motion, and could be hammered for 6-8 heavy reps. That's how he built his biceps into mountains, and it's a great start for your workout, too.
Take the time to learn the movements and you'll set yourself up for a long career of continued success. Begin with body weight, then progress to a broomstick, and then work your way up to a bar. After that, keep feeding yourself more and more weight. If your technique isn't perfect with no weight, then it makes no sense to keep adding weight to the bar. Once your technique is perfected, the sky's the limit.
Arnold wrote that he always included at least one dumbbell movement in his routine. By supinating his hand (turning it upward as he curled), he felt he got a greater "peaking" effect because the brachialis is recruited into the motion when the hand starts in the neutral position. Arnold performed supinating dumbbell curls simultaneously and with alternating reps. The latter allows more body English and a bit of rest between reps.
Learn to isolate specific muscles. Steady, controlled movements are the key to learning what it "feels like" to work a specific muscle or muscle group. It takes about three weeks for the novice to maximize the neuromuscular coordination necessary to identify and fully recruit muscle fibers from individual muscle groups. At this stage, you will be able to efficiently target these groups and minimize cheating with sympathetic muscles. This will also enable you to use virtually any unfamiliar piece of gym equipment (and invent your own exercises) simply by duplicating the appropriate "feel" when trying a new exercises for the same body part.
It can be hard to know where to start when beginning strength training. There are countless exercises you can do, some of which work some muscles, but not others. There are safety concerns to beware of, a wide variety of sometimes confusing equipment to help you in your efforts, and so on. With some familiarity of the basics of getting started with strength training, actually doing so can become far less daunting, and you can begin to craft a routine that is targeted toward helping you achieve your personal goals.
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.
Setup: Stand between the cable stacks of a crossover apparatus with the front of your body just behind the plane connecting them (so your body doesn’t get in the way of the cables crossing each other). Cross your arms, each one grabbing the opposite stirrup handle attached to its floor-pulley cable (your hands should face the respective stack). Stand erect, chest high and head aligned with your body (not crooked forward or backward). Hold your shoulders low—don’t shrug.
If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.
One bodybuilding “secret” that works amazingly well is to simply practise posing your muscles. Provided that you are lean enough in the first place rapid definition can be gained by simply flexing your muscles as hard as you can, as often as you can. Try this little experiment – every day contract the quadriceps muscles in your right thigh as hard as you can for 20 sets of 15 seconds. Take a photo on the first day, and then a photo after day 10. You will be amazed at the difference. Send in your before and after shots to [email protected] and the best example of this I will post up on my main Ultimate Performance website and/or in a follow up article to this one if the Editor allows it.
Fat, including the much-maligned saturated fat, is necessary for building a rock-solid physique. It revs up testosterone production, provides necessary calories, and helps your joints endure the heavy lifting needed to spur muscle gains. Aim for at least 0.5g of fat per pound of body weight (90g for a 180-pound man), or 30% of your total daily calories. Divide that into equal thirds from saturated fats found in beef, coconut products, and dairy; monounsaturated fats from almonds, avocado, olive oil, and peanut butter; and fat-burning polyunsaturated fats found in fatty fish, flaxseeds, hemp seeds, and walnuts. Avoid the trans-fatty acids found in fried foods.
Bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals (e.g. every 2 to 3 hours). This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase. Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.
It’s worth reading the introductory weight training information before starting this program, or any program for that matter. The exercises use the standard free weights and equipment found in most gyms. All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period. Take care with injured or dysfunctional joints. Get medical advice before starting weight training if this applies to you.
If you've been competing for five-plus years, there is a quiet confidence that comes from knowing what you bring to the table. If it's your first time, don’t allow yourself to get rattled. Nerves cause cortisol to shoot up, which causes water retention and all kinds of other unwanted issues. If you’re well prepared and you have done all the hard work, it's time to enjoy the fruit of your labor.
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.
Research confirms that training one limb at a time forces the recruitment of more muscle fibers and produces more force, since a limb working alone requires more effort to move a weight from point A to point B than when it’s working in concert with another limb. Consider the barbell curl: A lifter who can curl a 100-pound barbell for 10 reps can likely perform dumbbell curls with 55 or 60 pounds in each hand because of the resultant increase in muscle fiber recruitment. In addition, unilateral training tends to maximize the number of growth-prone fast-twitch fibers that are called into play.
Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process.