The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.
The military press is similar to the shoulder press but is performed while standing with the feet together. (It is named "military" because of the similarity in appearance to the "at attention" position used in most militaries) Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright, and is thus a more effective compound exercise.

Believe me, whatever you're doing, you can do more. And no, you won't overtrain; you'll just advance faster when you push your limits. I used to think squatting 405 pounds for 10 reps was great. Now I can do 405 for 25 reps and it's okay, but I know I'm going to get up to 35 reps. Don't be afraid of more weight and more sets; just push a little more each and every workout (even adding 2.5 pounds is great). The greatest athletes in the world have done things that everyone thinks are crazy, but these are the same people breaking world records. Trust me, you can always do more. Train hard, train harder!
Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. There are two workouts listed, one for high volume and the other low volume. Give both workouts a try and see which one works best for you. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks.
How on Earth anybody can find it within themselves to train 10,000 percent without the use of music is still a mystery to me. Music gets you pumped more than any other supplement - I don't care what they tell you - and it's all natural too! Not to mention free... or at least cheaper than any $50 dollar supplement claiming to get you "psychologically insane."
Warm up prior to and stretch frequently during your workout. Before participating in any athletic activity, you should raise your peripheral body temperature. Get your heart beating and increase the blood flow to your extremities by participating in 5 minutes of a low intensity cardiovascular activity. Following your warm up, stretch your muscles gradually to a point of mild discomfort, not outright pain. Never bounce. Instead, hold stretched positions for about 20 seconds. Rather than limiting yourself to a pre-training stretch, continue to stretch during and after your workout to promote circulation. By increasing blood flow to your muscles, waste products like lactic acid are rapidly removed to help prevent soreness. In addition, more blood-borne nutrients are available for energy and growth.
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.
An article by Muscle & Fitness magazine, "Overtrain for Big Gains", claimed that overtraining for a brief period can be beneficial. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[53]
Muscle, unlike flab, is a metabolically active tissue, and you need to put away plenty of calories to keep it growing. Eat too few calories and you’ll whittle it away. When mass gain is the goal, aim to consume about 20 calories per pound of body weight each day (about 3,600 calories for a 180-pound guy). If you find that 20 calories per pound packs on mass and fat, drop to 16–18 calories. But this doesn’t mean you’ve got the green light to pound pizza. Quality matters too, so keep it clean.
Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13. 

Start with moderately heavy weights. Picking the right amount of weight to lift is important to build the right kind of muscle and avoid injuries. First, you need to determine your max-out weight: the heaviest weight that you can lift, at least once. Use a spotter and find out your max. Ideally, beginner bodybuilders should be lifting 70-80 % of that single rep max for 6-10 repetitions of 3-4 sets. This is the optimal set and repetition range for muscle growth.

Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)
In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.
Be patient! Too many people want it all right now so they become frustrated if they haven’t built their dream body within a few months of training. When such a point is reached, many bodybuilders either quit altogether, or turn to dangerous drugs such as steroids, or synthetic hormones in order to speed up the process. Steroids are insidious. They may produce rapid gains in the short term, however, the compromises are extraordinary and should be very carefully considered. The steroid users that I knew 15 years ago that I wished I could look like are now either dead or out of shape dealing with severe health problems. If you love bodybuilding like I do, then you will want to be able to do it, and enjoy it from now until well into your golden years of life. Don’t get discouraged when progress doesn’t seem to be coming quickly enough. I’ve been there before, so I know how it feels. I can tell you from experience that if you are persistent it will pay off eventually. It took me 26 years to put on 40 lbs of muscle! That averages out to roughly 1.5 pounds of muscle gained each year!
These products are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Our website and the domain name “crazybulk.com” is representative of products that may enhance blood levels of hormones in the body. These products should not be used by anyone 18 years of age or younger. Use all of our products in conjunction with a well balanced diet and an intense bodybuilding or exercise program. Seek medical advice before starting any supplement regimen.
How on Earth anybody can find it within themselves to train 10,000 percent without the use of music is still a mystery to me. Music gets you pumped more than any other supplement - I don't care what they tell you - and it's all natural too! Not to mention free... or at least cheaper than any $50 dollar supplement claiming to get you "psychologically insane."
Isolation exercises are movements which target only one muscle group at a time, movements such as preacher curl, side raises, dumbbell flyes, etc. These exercises do not benefit beginners because isolation exercises are usually meant to further define a muscle, which can be pointless if you do not have any muscle to define, therefore it is important to do compound movements.
Competing in a bodybuilding contest can be a source of immense physiological and emotional stress. As one of the most demanding activities one can engage in, it requires extreme control, discipline, and motivation to even be competitive in the sport. To recover from this stress and bring the body back into balance, attention to proper nutrition and supplementation is critical.
Listen to your body. If you have a training day scheduled on paper but feel like rubbish, a day off focused on quality nutrition and adequate rest might actually improve your results. After all, you damage muscle in the gym; you build it with quality rest and nutrition. Pushing through when you're overly tired can be a recipe for disaster or injury.
Two to three days a week, you need to hit the weight room for a date with your barbells. Monday, Wednesday and Friday are ideal. You can focus on the powerlifts -- the deadlift, squat and bench -- to build muscle and in the process, burn fat. Expect to warm up by lifting light weights and to spend about an hour per session. Women: Don't forget to train hard, after your first month or so of getting acclimated. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle, advises fitness author Stuart McRobert, writing in "Iron Man" magazine.
Focus on form. Good form means you can reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form, pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement.
Warmups are important to get blood flowing to heart, lung, and muscles and lubricating (synovial) fluid loosening the joints ready for action. Each weights exercise should include a warmup with light weights and practicing the same form as for the workout weight. Sixty percent of your workout weight is about right for warmups. Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm.
Whilst this article will most certainly not be turned into a debate about the use of PEDS (Performance Enhancing Drugs) in bodybuilding, what we will be doing is clearing up the fact that not every single bodybuilder is using anabolic compounds to improve their physique, which is one of the reasons why there are a number of natural bodybuilding divisions were 100% natural bodybuilders compete clean.
In the last week leading up to a contest, bodybuilders usually decrease their consumption of water, sodium, and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading is undertaken to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins, or "vascularity". The muscular definition and vascularity are further enhanced immediately before appearing on stage by darkening the skin through tanning products and applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step, called "pumping", consists in performing exercises with light weights or other kinds of low resistance (for instance two athletes can "pump" each other by holding a towel and pulling in turn), just before the contest, to fill the muscles with blood and further increase their size and density.
After a 5-10-minute full-body warm-up, head into two lighter, high-rep sets of your first exercise - in this case, the bench press. After those two specific warm-up sets, choose a weight you think you can handle for three reps. If you can complete four or more reps, add more weight and try a second set. Perform two sets of specific warm-ups before each exercise.

The mechanism on which this product works is that, it increases the blood flow to the muscles at the time of the workout. This increased blood flow, increases the supply of oxygen and nutrients to the muscles and hence contributes to their development. This product helps in increasing the strength of the body by making it more athletic. By helping in building leaner muscles, this product gives the body extraordinary pump. Besides its benefit of increasing the size of the muscles, this product is also known to have positive effects on the sexual activities of men by giving them bigger and harder erections.


Overeating is not a good idea if you are already overweight. Get fit first, because when you overeat for the purposes of gaining muscle you also gain some fat. Let’s say you are a slender guy of six feet (180 centimeters) and 154 pounds (70 kilograms) and you want to bulk up with extra muscle and eventually stabilize at a low percentage of body fat. Here is how you would do it:
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.
For incline pressing, I recommend incline dumbbell presses. Technically any type of incline press will do here. Barbell, dumbbell, machine (Hammer Strength makes an incline chest press that I love). But, my first choice recommendation would definitely be for the incline dumbbell press (in which case be sure to set the bench to a 30 degree incline or slightly less, not more).

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]


Consume a little more than 1 gram of protein per lb of bodyweight. Many people will say 1.5-2 grams of protein per lb, but I don't think that much protein is necessary. Amino acids, unlike carbohydrates, cannot be stored by the body for an extended amount of time. If not needed immediately by the body, any excess protein consumed will be turned into glucose, which eventually gets stored as adipose tissue (fat) if not used.
2) Make your own home gym. In talking to thousands of trainees, it seems like the majority is better served by attending a health club as most people do not have the motivation to workout at home. However, if you are like me and like to workout in total solitude, this may be the best option for you. The advantages are obvious: no fees, no crowds, you can superset alot (move from one exercise to the next with no rest), and workout anytime. Disadvantages are that you have no one to spot you so you need to be very careful with what you are doing.
Some male weight trainers shovel in the protein in the form of shakes, supplements, and the occasional whole turkey without figuring out how much is useful or even how much they are ingesting. The American College of Sports Medicine estimates the requirements for strength trainers at 1.6 to 1.7 grams per kilogram body weight per day (about 0.8 grams per pound).

The Stiff-Legged Deadlift is a deadlift variation that specifically targets the posterior chain. Little to no knee movement occurs in this exercise to ensure hamstring, glute, and spinal erector activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead on 135° on the conventional deadlift.

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.
Is this a good workout routine for me to start off with, and also what would be a good diet plan for someone of my age and weight and stature. Should i try to lose a little weight first? Since this is a beginners workout, should I consume less protein, protein shakes, and good carbs? Or should i consume just as much as I would in an intermediate level workout?

A bodybuilding diet aligns with all the general advice for a healthful diet: A balanced mix of macronutrients and plenty of micronutrients from fruits, vegetables, whole grains, and lean proteins. Even in the bulking phase, the idea is to bulk up by eating more, but sticking with mostly healthy choices. Similarly, in the cutting phase, the goal is to cut out less nutrient-dense foods, not slash calories extremely and give up nutritious foods.
Use a split system. If you have never trained with weights, or have taken a significant break from weights, I do not recommend training at maximum intensity right away. Training to failure during the first crucial work outs will result in tremendous muscle soreness and you may never return. Start slowly by doing a full-body work out consisting of three or four sets of lighter weights for every major muscle group. After the first couple weeks, you can increase your intensity and move onto a split system. An example of a three-day split might be:
Great post and video. John I have a question….you mentioned in a previous post about skin care and how important to you it is how your skin looks. I have to say you have great looking skin. A lot of bodybuilders just care about their body but not the skin. I would like to know what do you recommend to get rid of flat moles on the skin? I know the importance of vitamin d and how the sun is the best source however I’m very skin and when I get some sun over time I get a nice color but also flat moles or some freckles. Plus everyone tells me that since I’m fare skin to be careful with getting skin cancer from the sun…Any tips? I want a nice color and clear skin without any flat moles…thank you.
When trying to gain mass, eat two breakfasts. To restock liver glycogen and put the brakes on the catabolism that chips away at your muscle overnight, down two scoops of whey protein along with a fast-digesting carb such as Vitargo or white bread immediately upon waking. One of our favorite morning shakes is two cups of coffee, two scoops of whey, and two to three tablespoons of sugar. About 60 minutes later, follow up with a wholefoods breakfast that boasts quality protein—such as Canadian bacon or eggs—and slowerburning carbs, such as oatmeal.
Consume your essential fats: These fats are highly important for general health, muscle protection and for fat loss! A deficiency of these and not only energy levels will suffer but you will also encounter issues gaining muscle and losing fat. Two tablespoons of Flaxseed Oil with any meal or protein shake (except the post workout one as at this time we do not want the fats to slow down the absorption of the nutrients).
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. 
I will do a video on deadlifts soon. It’s funny you mention that because most people have the opposite issue, their back takes over for weak legs and they aren’t sitting in the position low enough to begin with. You sound like you have great leg strength but your back isn’t engaging enough. You may want to try pre-exhausting your back first with a few high rep sets of hyper-extensions w/ just bodyweight, THEN go to deadlifts
Focus on those exercises, trust me, you won't regret it. Also, don't be afraid to add weight to the bar as well, as long as your form is in check. Overloading the muscles is essential for growth because the body doesn't need to adapt if nothing's changing. Therefore, you must force your body to change by adding weight or another repetition on that exercise that next time it comes around.

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
What can a bodybuilder do to break a plateau? Advanced bodybuilding training techniques are applied on an occasional basis to introduce variety into the bodybuilding routine in order to further stimulate muscle growth. The purpose of such bodybuilding techniques is to take the muscle beyond the point of failure. Muscular failure is the point in which performing another repetition in good form becomes impossible and also the point that stimulates the muscle to grow. Most of these advanced bodybuilding training techniques should only be used sparingly; do not use them on every workout or else you risk overtraining and/or injury. Supersets, tri-sets, and giant-sets, however, are the exception to this rule and can be used on every workout.
An easy rule of thumb here whilst trying to get in shape in the shortest time possible is to drink a minimum of 1 litre of water per 25kg of bodyweight. Not only will this help flush out that subcutaneous film of water that lies between the muscles and the skin, but also you simply cannot lose body fat properly unless you are adequately hydrated. I am constantly shocked by the poor water intake of the general population – fizzy drinks and coffee do NOT count to your fluid intake!!  

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Where you go from here is up to you. With 25% more strength, you’re no doubt carrying more muscle. Maybe it’s time to step into a cutting cycle after a week or two off. Or, if you feel like this methodology set you on the path to even greater gains, you can always start the program over, perhaps aiming to add even more strength and size to your new physique.
Resistance training or lifting weights is a common practice in the world of people who want to get bigger and stronger. To someone who wants to lose weight, it could seem almost counterproductive to put on muscle weight when your true goal is to lose weight. The truth of the matter is that you want to lose fat, and putting on muscle can help you accomplish that goal.
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