Many aspiring bodybuilders find that they need to increase their calorie intake to increase their body mass. Assuming you’re training hard, you may need to add a mini meal somewhere in your day. Or, you could increase both the frequency and quantity of your meals, eating more meals more often. To hold yourself accountable, keep a log of your meals and count your calories. Especially at the start, this can help you figure out what your new normal should look like.
The amount of exercises and sets a bodybuilder would use would vary among each individual. Some bodybuilders, like Arnold Schwarzenegger and Sergio Oliva, would do multiple exercises and sets for each muscle group to insure that the muscle was being properly trained from each angle. They would normally do up to 5 sets per exercise and 4-5 exercises for each muscle group for a total of 20-25 sets for each body part.
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!!  
Training intensity (average weight lifted per day, week, etc.) and relative intensity (percent of your one-rep max) are more critical to making gains in strength and power, especially among experienced trainers.[8-10] Using heavier weights and not consistently training to failure provides adequate stimulus, especially with regard to strength development.[8]
As an example, few beginners enjoy leg day, and the one exercise they steer clear of the most is the squat. Leg extensions, on the other hand, well, they aren't so bad. But which one delivers more bang for your buck? That's easy: multijoint, free-weight exercises like the squat have been proven to be superior to single-joint moves and machine work. Multijoint moves have been linked to a greater release of muscle-building hormones like testosterone and growth hormone. Moreover, if you've avoided them until now, your muscles are likely to respond to a growth spurt.

If you decide to join a gym, know that you're not expected to know how all of the equipment works right off the bat—or what to do with it. Be sure to take advantage of the free orientation so you can learn how to properly use everything that's offered and set up a basic strength-training program. At the gym, machines are preferred for beginners, because they're quite safe: Most require little coordination and offer more stability than free weights while performing the movements. 
Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arm parallel to the ground. Slightly bend your knees and drop down while keeping your torso upright and avoiding leaning forward. Explosively extend your knees and hips as you drive the barbell overhead and stand up tall. Slowly lower the barbell back to your shoulders before repeating.
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.
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!!  
Develop your strength training routine. The exercises you perform will depend on your goals for your body and your stage in the training process. It's generally suggested, though, that you stick to the same major compound movements that most bodybuilders use, making this the cornerstone of your strength training. Later you can incorporate isolation exercises and machines into your routine, but right now you should be focused on leaning up and gaining muscle, doing the following exercises:

OK. Imagine this: It's the end of the most intense workout you've ever had. It's gone extremely well up to this point. You just need to bust out one more set of deadlifts and then you can call it a day and relax with a nice protein shake. But when you pull the weight off the floor, it falls back down. You think to yourself what's going on, and that you know your legs have enough energy left to pump out a few more. What's the problem?


Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[42][43][44] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
True, monitoring carb intake is one of the best ways to play around with your weight, I don't dispute that. I do it myself, and it can be a powerful tool for people who need to lose a significant amount of weight. But the everyman athlete has no need to go bonkers cutting out all kinds of carbs just for the sake of it, because that sort of eating behavior is not sustainable for an endurance athlete.
This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.
To get the most gain from resistance training, progressively increase the intensity of your training according to your experience and training goals. This may mean increasing the weight, changing the duration of the contraction (the time during which you sustain holding the weight at your muscle’s maximum potential), reducing rest time or increasing the volume of training.

A brief, fairly unscientific explanation will do for this one. You cannot work the fat off any specific area of your body because, well, you cannot work fat. People mistake that good old muscle burn for something that magically removes adipose proximally from wherever it burns. Those were your oblique abdominals being worked, not the love handles next to them.

The more muscles you work, the better it is in terms of results. Working a small muscle group like your arms can get pointless pretty fast due to overtraining in the beginning. You might feel like am a bit inclined away from isolation workouts, which are an essential part of any body building routine. The problem is, not everybody needs to do it. As far as a complete beginner goes, he first needs to build a strong base in terms of strength and muscle mass before you can proceed to actual body building and the long bulking-cutting cycles.


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.
When you start resistance training, most of your initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves servicing the muscles change their behaviour. The nerves are thought to fire more frequently (prompting increased muscle contraction) and more motor units are recruited to perform the contraction (a motor unit is the nerve cell and its associated muscle fibres). This means you become stronger, but the muscles remain the same size – you’ve hit the plateau.

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.
The low volume bodybuilders would increase the intensity of their workouts by using heavier resistance and pushing a set past the normal limit of failure. Training techniques such as forced reps, rest pause, drop sets and forced negatives would push the muscles to failure and beyond. Because of the extreme high intensity, bodybuilders using these techniques would typically perform half as many sets as the high volume trainers.

If you decide to join a gym, know that you're not expected to know how all of the equipment works right off the bat—or what to do with it. Be sure to take advantage of the free orientation so you can learn how to properly use everything that's offered and set up a basic strength-training program. At the gym, machines are preferred for beginners, because they're quite safe: Most require little coordination and offer more stability than free weights while performing the movements. 


KL again from SEA but Americans as you can get dude as I said in my last comment I don’t know it’s changed for the good ! Your.Blog is like off the charts is this good due to me being 61 following you for so long Communication is how a business is profitable ideas a mind to take the extra rep or the the extra assholes that piss you off when your walking out! And you know there is always one dick! Back at you with the social media bull shit that was spot on ! God speed ! As always
Patience is something almost every beginner lacks, but is also a vital key to success. When first stepping in the gym, progress may come rather quickly, whether it is in the form of size or strength gains. Depending on your body, your progress will begin to decrease after a period of time and adding weight to the bar will become progressively difficult.
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.
It’s a topic long debated among trainers and strength coaches. Some contend that full-body workouts ultimately build more muscle by working muscles more frequently. Others believe that focusing on one or two body parts in each of your weekly workouts (e.g., back and bis, chest and tris, legs, etc.) maximizes muscular gains by working a muscle group extra hard and then allowing it to recovery completely
The amount of exercises and sets a bodybuilder would use would vary among each individual. Some bodybuilders, like Arnold Schwarzenegger and Sergio Oliva, would do multiple exercises and sets for each muscle group to insure that the muscle was being properly trained from each angle. They would normally do up to 5 sets per exercise and 4-5 exercises for each muscle group for a total of 20-25 sets for each body part.

Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]


Now that you've got the training part down, it's time to stretch it out. (Can you say ahhh?) Stretching while your muscles are warm can help improve your flexibility, says Davis, not to mention it just feels phenomenal after you've pushed yourself hard. A light cool-down is also great for calming the nervous system. While dynamic stretches should be your go-to during a warm-up, the cool-down is where static stretching comes in—this means holding a stretch for 20-30 seconds. These four passive stretches will do nicely.
Last, but definitely not the least, your nutrition. You are what you eat! Get enough protein. Get enough carbs, fats and other nutrients to support your body. The question is what is enough. If you are really serious about working out and is training hard then you need to consume about 1-2 gms of protein per pound of your body weight. Again, this is applicable only if you are training hard and lifting heavy. If you are looking to bulk up, then you need to eat a calorie surplus; meaning more carbs and fats. If you are trying to cut down, then eat at a calorie deficit. Try to make sure that your diet contains as much raw food as you can think of. Besides that, cook as much as you can and avoid processed/canned foods as much as possible. Have a cheat meal every week to keep yourself in the game and to not feel like you are punishing yourself.
^ Mangano, Kelsey M.; Sahni, Shivani; Kiel, Douglas P.; Tucker, Katherine L.; Dufour, Alyssa B.; Hannan, Marian T. (February 8, 2017). "Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study". The American Journal of Clinical Nutrition. 105 (3): 714–722. doi:10.3945/ajcn.116.136762. PMC 5320406. PMID 28179224 – via ajcn.nutrition.org.

Weight trainers don’t usually expend the amount of energy in training that endurance athletes do, so they don't have to be as acutely aware of the intake of carbohydrate required to fuel such effort. For example, a marathoner or triathlete may require 7 to 10 grams of carbohydrate per kilogram body weight per day (3 to 5 grams per pound). This is a lot of carbohydrates—equivalent to more than 32 slices of bread for a 150-pound athlete.
There are so many great strength- and muscle-building exercises to choose from, so picking the 10 best bodybuilding exercises is a tough (and subjective) task. But the following exercises have withstood the test of time, outlasted every fitness fad and trend, and continue to be the most reliable exercises for bodybuilders. Go ahead, ask any hardcore fitness fanatic and chances are, all of these moves are in their regular arsenal.
Long before he was paid $25 million for his movie roles, Arnold Schwarzenegger penned monthly articles for bodybuilding godfather Joe Weider's muscle magazines. Arnold's writing didn't win any journalism awards, but he later collected his ideas and training philosophies in his best-selling "The New Encyclopedia of Bodybuilding," which is still used as a reference tool by bodybuilders today.
You can stick to natural supplementation with things like a protein powder and creatine if you're looking for faster gains. Now don't think I mean faster like 10x faster, I just mean slightly faster, but usually worth it for the cost. But don't go overboard on supplements either. A few basics should do. I recommend a protein, creatine, EFA's (essential fatty acids), a multivitamin, and amino acids. Once you become more experienced a pre-workout N.O. product could be a valuable addition as well.
Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of exercise with a weight that fatigues your muscle after about 12 to 15 repetitions can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
Stress causes trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. It can have behavioral implications, such as increasing your risk of overeating and skipping workouts, but it's also just bad for your body on a number of levels. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Learn what works for you and then put it to use.
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.

Bingeing the night of, or day after the contest is not necessarily detrimental to progress. Unless the competitor is planning to compete again in the very near future, being in a caloric surplus for one to two days is acceptable. Following this period, it is essential to gradually return to patterns of normal, health-conscious eating. Steadily increasing levels of carbohydrates, fats, and proteins can ensure a progressive rise in metabolic rate.


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)
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.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

Bodybuilding developed in the late 19th century, promoted in England by German Eugen Sandow, now considered as the "Father of Bodybuilding". He allowed audiences to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, the men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar-winning 1936 musical film The Great Ziegfeld depicts the beginning of modern bodybuilding, when Sandow began to display his body for carnivals.


Sandow organized the first bodybuilding contest on September 14, 1901, called the "Great Competition". It was held at the Royal Albert Hall in London. Judged by Sandow, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming amount of audience members.[4] The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham. The silver Sandow trophy was presented to second-place winner D. Cooper. The bronze Sandow trophy — now the most famous of all — was presented to third-place winner A.C. Smythe. In 1950, this same bronze trophy was presented to Steve Reeves for winning the inaugural NABBA Mr. Universe contest. It would not resurface again until 1977 when the winner of the IFBB Mr. Olympia contest, Frank Zane, was presented with a replica of the bronze trophy. Since then, Mr. Olympia winners have been consistently awarded a replica of the bronze Sandow.

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:
Don't worry, we're still talking snail's pace weight gain. Aim for one pound per week of lean muscle mass gains, though you may initially gain faster if you started out extremely lean or glycogen depleted. Start by adding 500 calories to your current daily intake, and maintain that intake until you plateau. If or when this happens, add another 250-500 calories and repeat.
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