Prepare for the long haul. It's important to know that you're not going to start doing deadlifts one day and wake up the next day bulked up like the Hulkster. Bodybuilding takes a long time for you to see the kind of results you're hoping for, but with the proper time and dedication, you will start seeing those results. This isn't a field for weekenders who love action movies, it's a 24-7 lifestyle. Think you got what it takes? Get training.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.
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.
Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight—don’t!
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.
In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
In the 12th week of the program, performing three sets of three on all exercises will provide a barometer with which you can measure your improvement. Then, in the 13th week, you’ll test your three-rep max (3RM) on five major strength lifts. If you performed the 3RM test before you began the program (see “Testing Your 3RM”), you should be looking at roughly a 25% improvement on all five lifts.
Game meat used to be a big part of the American dinner—bring it back. Bison, elk, ostrich, and venison are among the best muscle-building foods. Besides having a superior protein-to-fat ratio that helps pack on lean mass, most game is grass fed and has plenty of room to roam. This produces more fat-burning omega-3s and conjugated linoleic acid. Look for game meat at farmers’ markets or order at eatwild.com. Also, keep an eye out for game meat jerky, a stellar, protein-packed snack option.
Walking into a gym to work-out for the first time can be intimidating, especially if you don't have proper guidance. Many new lifters either find themselves in that situation or are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common. Mistakes in terms of the exercises you're doing, how long you work out each day, how many days per week, the exercise form you're using, not to mention your eating habits.
Each New Year brings about a chance for a fresh start… But how was the past year for you? Did it turn out to be as productive as you hoped it would be? If you’re like most people you may have fell short of reaching your goals in one or more areas… What often happens for a lot of people is they maybe successful and do really well in one area of their life, but than fall shoulder in another area.
Fat is your friend! Carbs and protein have only four calories per gram, but a gram of fat provides a whopping nine calories per gram. Fat helps you pack in a lot of extra calories without filling yourself to the brim. Plus, most fats and fatty foods are tasty and easy to eat. Do your best to fill up on unsaturated fats while keeping saturated fats to about 10 percent of your daily caloric intake.
A word about dietary supplements: They are big business. Some work, some don't, some affect performance negatively, some are hazardous and some are illegal and will get you banned in international sport. In fact, many are a waste of money and a con. Protein powder supplements, particularly whey-based supplements, do have a role to play for busy weight trainers. But cheaper solutions may be available.
For every person who lifts weights these days, it seems there are two who have a podcast about it. There are more bodybuilding tips promising greater strength and muscle than ever before, and along with them a ton of confusion; one buffed-up Instagrammer says lifting heavy will get you swole, while a well-known fitness personality has claimed in recent years that two 30-minute workouts per week netted him 34 pounds of muscle in a month.