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.
In natural contests, the testing protocol ranges among organizations from lie detectors to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition. It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition. There are many natural bodybuilding organizations; some of the larger ones include: MuscleMania, Ultimate Fitness Events (UFE), INBF/WNBF, and INBA/PNBA. These organizations either have an American or worldwide presence and are not limited to the country in which they are headquartered.
The compound movements, exercises that utilize several major muscle groups during the execution of the exercise, are responsible for building the greatest muscle mass. Exercises like bench presses, barbell rows, squats, overhead presses, dips and dead lifts, allowed the bodybuilders to use more weight and develop more muscle. Bodybuilders in those days knew that the basics were the key to getting big.
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)

Old-School Bodybuilders were a completely different breed from the monstrous figures which take to Mr Olympia stage today. They built physiques that were chiseled from raw athleticism, cardiovascular fitness and pure functional strength. Old school bodybuilding placed just as much emphasis on health, vitality and well being as it did on muscle size
In my business, (I work in a retail vitamin store), I get customers all the time who come in looking for the magic supplement that will pack on pounds of muscle overnight. When I begin to question their training, eating, etc., I discover they've been training maybe 3-4 weeks; they train every day (sometimes I get a guy who says twice a day), they have no clue about protein intake, calorie intake, recovery, and on top of all that, the routine they use is anything but logical for their experience level. This extremely common!

Figure out how to pay the bills. Bodybuilders don't make lots of money, so the idea of becoming a professional bodybuilder is a lot like the idea of become a professional poet or professional painter: it'll take a lot of your heart and soul, but you'll also need to figure out how to take care of the practical details. You've got to support your bodybuilding with some other kind of work to pay the bills.
Cons: We would recommend that in the case of an exercise such as the bench press, you have a spotter behind you just to be extra safe. Also, the reason we don't like to use this technique too often is that overusing it can create muscular imbalances. What we mean by this is that you get stronger in the top portion of a movement while your weak range of motion, the bottom portion of the movement, remains the same.

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.


Including a small amount of higher sugar and/or higher fat food here and there (I usually try to refrain from using the term “cheat meals” as it wrongly implies that you’re doing something outside the rules) is not going to negatively affect your muscle building or fat burning progress, and it will make your overall eating plan much more enjoyable while still delivering the same results.
So, for example, with the moves above you'd do 15 squats followed by 15 push-ups. Take a little breather then repeat that two more times. Then you move on to your walking lunges and lat pull-downs (and repeat those three times total, too). You can really do anywhere from eight reps to 15 (and even just two sets, if you don't have time for three), but "it’s not a bad idea for beginners to start with a 15-rep range to get comfortable with the exercises," says Davis. And while there's some debate over whether three sets of an exercise is really best, "it’s a great beginner model," says Davis. Don't overcomplicate things when you're just getting started.
The bulk of the workout should consist of basic compound lifts, like the traditional barbell squat for quads. If you stop progressing in strength gains on leg exercises, you are most likely overtraining. In that case, give yourself more time between the leg days and cut back on the volume. Also, to speed up recovery, always stretch before and after your workouts.

Here's some simple math that many people still can’t seem to grasp. You’re in the gym for only an hour or so each day, leaving another 22–23 hours in which muscle growth depends solely on what goes in—or stays out of—your piehole. So why is the nutrition side of the mass-gaining equation often marginalized? It’s probably because a bench press is a lot sexier than a spinach salad.

You will start with 1 set of 12 repetitions for each of 9 exercises for the first week. At workout session 8, you should have progressed to 3 sets of 12 repetitions for each exercise. The weight you choose to start with will be sufficient to perform a set of 12 repetitions to failure with good form, which means that the twelfth repetition is pretty much the most you can do without resting. This is called 12RM (repetition maximum).

One of the reasons why I love this specific routine so much is that is it easy for beginners. It does not have you doing a thousand reps and burning you out! Instead, you might notice the reps being a little lower than what you are probably used to and that is because the goal is to gain muscle-not worrying about endurance much. Also, you train 4 days per week-that screams “DO-ABLE” to me! You have two designated days where you work your upper body and the same goes for lower body.
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.
If you follow a full-body program built around these seven categories, you'll be amazed at how well your body responds. If your goal is to add mass, these are the movements that will allow you to use the most weight and provide the training stimulus the body will need to grow. If your goal is fat loss, these are the movements that will allow you to burn the most calories and continue working harder in the gym. If your goal is just to get stronger and more athletic for whatever you decide to do later, these movements are the perfect tools.
Yes, you most certainly can! Learn as much as you can about the proper diet and exercise to reduce your body fat and increase muscle mass. Weight training & cardiovascular exercise, combined with a calorie restricted diet will help to create the body you want. How successful you become will depend on how dedicated and driven you are in attaining your goals. Consider consulting a dietician and personal trainer to get started.

Old-School Bodybuilders were a completely different breed from the monstrous figures which take to Mr Olympia stage today. They built physiques that were chiseled from raw athleticism, cardiovascular fitness and pure functional strength. Old school bodybuilding placed just as much emphasis on health, vitality and well being as it did on muscle size
The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.
After a tough sweat, it's important to rehydrate your body: "Drink lots of water and thank your body for what it was just able to accomplish," says Davis. A balanced post-workout snack is also a good idea. Go for one with carbs refuel your glycogen stores (one of your body's main energy sources) and about 10 to 20 grams of protein to help build and repair your muscles. "Don’t overcomplicate it," says Davis. If you're lifting and weight loss is one of your goals, though, it's still important to keep calories in mind—a post-workout snack shouldn't be more than 150 to 200 calories. Here's a guide to how many calories you should be eating for weight loss.
Arnold used single-joint movements to complement overhead presses and isolate each delt head individually. Here, too, he sought subtle differences that would, over time, build better overall size. For example, the cable lateral raise in front of the body has a slightly different feel than when the cable runs behind you. Knowing how to do a given movement pattern on different pieces of equipment is, according to Arnold, essential for a bodybuilder to take his physique to the next level.
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.
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.
Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body. Do one to three sets of 8 to 15 repetitions of the exercises, resting no more than 45 seconds between sets to keep the workout challenging.
Attract sponsors to go pro. The more competitions you win and the more your physique starts to speak for itself, you'll need to start attracting sponsors, essentially going pro. This means that you'll be able to make money to train full time, without having to worry (at least as much) about doing other things to fund your bodybuilding. This is the dream that every bodybuilder works toward, and it'll only be available to a select few, with the genetics and the effort to make their bodies into Olympia-level physiques. Keep working toward this.

It's never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.
Action: Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
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).
Take your barbells out for a date for at least three days a week. Monday, Wednesday, and Friday are ideal. Focus on power lifts- the deadlift, squat and bench to build muscle, and burn fat during the process. Have an hour’s warm up session by lifting light weights. You will need to train hard after a month of getting used to the weight lifting session. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle.
Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.
Traumatic-sounding, but true: muscle damage — or more specifically, the micro-trauma to muscle and connective tissue that’s a natural consequence of resistance training — touches off a regenerative process that can stimulate the production of new muscle cells. Research shows that eccentric movements (e.g., the lowering phase of a bicep curl), which require a muscle to lengthen under tension, produce greater micro-trauma than concentric movements (e.g., the lifting phase of a bicep curl), which require it to contract.
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
"Start with two days for two to three weeks, then add a third day," says Davis*.*"Ideally, you should strength train three to five days per week, but work your way up—starting off at five days a week might shock your body." Here's a comprehensive three-day-per-week plan to get you started. Aim to complete 20-minute sessions, then gradually add on time in ten-minute increments until you're working for 45 to 60 minutes, suggests Davis.

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.
The Old School bodybuilders would split the body up in several muscle groups in order to work each muscle group adequately. A six day split would separate the muscle groups into three separate days and each muscle group would be trained twice a week. For example, bodybuilders would train chest and back on Monday and Thursdays, legs and abdominals on Tuesday and Friday and shoulders and arms on Wednesday and Saturday.
Lower weights typically result in a higher RM – for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and10 per cent once you can comfortably do two repetitions above the maximum. 
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Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:

Without further ado, here are some of the best 10 training tips you'll ever hear, aggregated by myself from my experience working closely with many practiced health and fitness experts. These tips come from long time bodybuilding coaches, knowledgeable conditioning experts, registered dietitians, physical therapists, experienced personal trainers, and elite multisport coaches, and are good bits of wisdom to keep in your back pocket no matter what your sport or goals.
Making these five changes to your diet is guaranteed to improve your blood cholesterol levels—unless your genetic makeup mandates a higher level. Surprisingly enough, low-fat, high-cholesterol foods aren’t as bad for you as high-fat, high-cholesterol foods, which are heart disease in the making. Your goal of having less than 300 milligrams of cholesterol each day may be difficult to achieve, but your goal of consuming foods that don’t significantly raise your blood cholesterol is much easier to accomplish by following these five basic rules.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.
Most of your workout plan should include exercises that will stretch a minimum of two muscle groups in your body. For instance, the shoulder press will stretch your triceps and shoulders. On the other hand, squat will build your hamstrings and quads. Another important workout is bench press as it will work your chest, triceps, biceps and shoulders.

Personal trainer Nick Twum is also quick to emphasize the importance of deadlifts, which he believes are one of the best muscle-building movements you can do. Deadlifts are a great exercise for overall muscular development. They'll help you build a big back, round glutes, strong legs, and big forearms, while furthering shoulder and trap development.
See what's happening? You'll do 8 reps of incline hammer presses. Then, in drop-set fashion, you'll lower the weight so you can do 8 more reps. Lower it again so you can do a final 8 reps. Immediately go to machine flies where you'll also do 3 drop sets of 8. Follow those up with 3 drop sets of decline dumbbell presses. Each set ends up being 72 reps!
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.

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.
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.  
Another important part of form is using a full range of motion while doing the exercise, meaning you do not stop your bench press half way down. If you cannot complete the full range of motion you are probably using too heavy of a weight. Your motion should also be slow and controlled, avoiding jerking the weights, swinging the weights to get momentum, or bouncing the weights.
Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. This would bring their total number of sets down to 10-12, about half of what the high volume trainers would use. Mentzer was often quoted as only doing a total of 5 sets per muscle group.
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.

The Basic Strength and Muscle program is not just for beginners: you should use it if you want a formalized and precise program following casual experience with weights. As the name implies, it's an all-around program for basic strength and muscle building. This could be used in off-season training if your sport has elements of strength, power and strength endurance, which fits many sports. Consult your coach to ensure it doesn't conflict with other training priorities. Training programs are always most efficient when tailored specifically for individuals and their goals.


Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and two seconds to press back up. Remember to keep your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the pushup.
The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. This training program doesn't specifically lay out all the exercises you need to perform in a given session nor does it specifically state that you must divide the body up into a certain protocol (upper body and lower body or chest/back, legs and shoulder for example), but rather gives you guidelines as to what you should be doing on the last exercise for each body part worked that session.
A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful legs exercises — especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.
Setup: In case the name of this one throws you off a bit, be warned that this exercise is definitely not for sissies—and you might be sore for a few days after you’ve done it. First, hang on to something fixed, like a squat rack, to keep steady during the exercise. Stand on the balls of your feet with your feet positioned slightly wider than shoulder width apart. If you have trouble keeping your balance, put a couple of five-pound plates under your heels. Keep your upper legs and torso in a straight line, from your shoulders to your knees.
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.
A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful legs exercises — especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.
Including a small amount of higher sugar and/or higher fat food here and there (I usually try to refrain from using the term “cheat meals” as it wrongly implies that you’re doing something outside the rules) is not going to negatively affect your muscle building or fat burning progress, and it will make your overall eating plan much more enjoyable while still delivering the same results.
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 bulking and cutting strategy is effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance.[19] A sustained period of caloric surplus will allow the athlete to gain more fat-free mass than they could otherwise gain under eucaloric conditions. Some gain in fat mass is expected, which athletes seek to oxidize in a cutting period while maintaining as much lean mass as possible.
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.
In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business," Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.

Research shows that when adding a high-rep set to a traditional low-rep strength scheme, test subjects gained 5% more strength than when they performed only the heavier, low-rep work. While the reason behind this is unclear, researchers speculate that higher reps provided the stimulus based on the higher growth hormone (GH) levels associated with high-rep weight training.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
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