Disclaimer: The statements on this website have not been evaluated by the Food & Drug Administration. Information or products represented here are not intended to diagnose, treat, cure or prevent any disease. You should assume the Owner of MyFitnessNut.com has an affiliate relationship with the providers of goods and services mentioned on this website and may be compensated for making a referral when you make a purchase from a provider. We strive to provide you with good value and never mark up prices. You should always do your own due diligence before buying goods or services online or offline. MyFitnessNut.com does not accept payment or merchandise in exchange for the reviews themselves. They are written objectively with regards to the utmost honesty.
Perform three weight-training sessions per week, hitting your whole body each time. Base your routine on compound exercises such as squats, lunges and deadlifts. These burn the most calories, hit more muscles and give the best bang for your buck, claims Rachel Cosgrove, strength coach and co-founder of Results Fitness in California. If you're not sure of any exercise techniques, ask a trainer at your gym for assistance.

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.)
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.
In the 1970s, bodybuilding had major publicity thanks to the appearance of Arnold Schwarzenegger, Franco Columbu, Lou Ferrigno, and others in the 1977 docudrama Pumping Iron. By this time, the IFBB dominated the competitive bodybuilding landscape and the Amateur Athletic Union (AAU) took a back seat. The National Physique Committee (NPC) was formed in 1981 by Jim Manion,[7] who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in America and is the amateur division of the IFBB. The late 1980s and early 1990s saw the decline of AAU-sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
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.
In the presence of good nutrition, a novel training stimulus forces the muscle fibers to rebuild themselves and grow stronger and thicker than before. But the impact of the stimulus begins to fade over time as the body adapts, so you have to continue increasing the overload in some way or you simply won't make any further adaptations. You can add more weight, do more reps, or decrease your rest intervals to continue making further gains.
Consume 10 to 20 grams of high-quality protein within 30 to 60 minutes of a weights session. Research has shown that an intake of 6 to 12 grams of essential amino acids, which is equivalent to 10 to 20 grams of a complete protein, promotes enhanced muscle recovery and rebuilding after a workout. One gram per kilogram body weight (about 0.5 grams/pound) of carbohydrate taken with the protein may assist this anabolic boost. Some trainers call this a protein "shooter." Options that meet these requirements include 17 fluid ounces of flavored low-fat milk; 1 cup fruit salad with 7 ounces of flavored yogurt; or a large glass of nonfat milk with two slices of bread and honey or jam (no butter).

Especially at the start, be realistic with your goals. Avoid extreme diets that severely limit your options, recognizing that these plans are rarely sustainable in the long term. Don’t be too hard on yourself if you slip up from time to time, and be sure to schedule cheat meals into your diet (taking care not to let them stretch out into cheat days or weekends). In addition, instead of avoiding restaurants entirely, go and learn to seek out healthy options. Many restaurants can prepare healthier versions of their menu items when asked. For example, you could request plain grilled chicken or fish, a hefty serving of vegetables, and a side salad.
Most of these exercises can be modified, too. (I. e. one-arm row can be done with either a cable or a dumbbell, and a face pull can be done with either a band, TRX, or cable.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.

So what is the best form of strength training? Realistically, it’s the one that you will actually do. Barbell training may be optimal in terms of strength, but if you don’t see yourself actually driving to the gym three days a week, choose a different plan. Likewise, bodyweight training might seem convenient, but if you don’t actually motivate yourself to workout at home, you might have been better off with a different option.

Not every biceps movement was done for 6-8 reps. Arnold identified certain exercises that he called "definition-building movements," which he performed with relatively lighter weights for sets of 8-12 reps. Here, his focus was on squeezing and contracting the muscle, and holding the peak contraction for a long count. Concentration curls, preacher curls, and alternating dumbbell curls were among his favorites.


Precision nutrition for exercise can be complex and that’s why exercise physiologists and sports nutritionists are of great value to sporting teams and athletes. Even though keen amateurs and weekend warriors don’t have to worry too much about the split second in a race or the inch of bicep in a bodybuilding competition like the pros do, we can still eat well for our activity by following the basics of sports nutrition. If you need help sorting it all out, consult a doctor or dietitian who has experience working with athletes.
In the 60’s most workouts were geared for 3 days a week. Upper body was done on one day and lower on the next. The gains came pretty good because there was enough rest time in-between the workouts and body parts. The sets and reps were 3 sets per exercise with 8 to 10 reps. This was very basic, but worked for most people, as it wasn’t over training.
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. 
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.
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.
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.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
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.
For people struggling to really bulk up or put on muscle mass, consuming sources of rich and healthy fats regularly is the key. People who shy away from fat consumption on fear of putting on weight need to know that fat consumption is good for our metabolism, and fat adds mass which can be converted into muscle with regular and intense workouts. Also, diets such as the ketogenic diet involve healthy usage of fats in for weight loss and muscle gain. Healthy fats are a muscle gainer and must be consumed frequently so as to provide the calories and the bulk needed for our body to break down.

Consume 10 to 20 grams of high-quality protein within 30 to 60 minutes of a weights session. Research has shown that an intake of 6 to 12 grams of essential amino acids, which is equivalent to 10 to 20 grams of a complete protein, promotes enhanced muscle recovery and rebuilding after a workout. One gram per kilogram body weight (about 0.5 grams/pound) of carbohydrate taken with the protein may assist this anabolic boost. Some trainers call this a protein "shooter." Options that meet these requirements include 17 fluid ounces of flavored low-fat milk; 1 cup fruit salad with 7 ounces of flavored yogurt; or a large glass of nonfat milk with two slices of bread and honey or jam (no butter).

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.
Because the upper traps get some degree of stimulation during many shoulder exercises, Arnold trained them with delts. His main upper-trap exercise was the shrug, though he noted that maximizing the size of this muscle required a number of other movements, including power pulls, cleans, and upright rows. Because the range of motion in a shrug is fairly short, Arnold recommended backing off on the weight in favor of being able to fully shrug your shoulders as high as possible.
What makes Arnold's routine stand out today is the volume and frequency with which he trained every body part. His offseason chest routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three times a week! Arnold also cycled heavy and light days to work the muscles with different relative intensities and ensure he wasn't overtraining his pecs.
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.
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.
Choose your favourite cardio exercises like spinning, outdoor biking, running, hill sprints, or swimming, whatever it is, hit it hard. Literally! Experts advise to perform HIIT, high-intensity interval training, to burn fat in a time-efficient manner. A 3-to-1 rest-to-work ratio is effective. It means you can, for example, go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.
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 deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury.[8] A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries.

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. 
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.

The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere.  It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work,  or traveling around the world, as long as you have enough space to move around, you can get your workout done (and fit it into a busy schedule).

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)

Since fasting is a requirement of Ramadan, it’s a great idea to take the opportunity to lose fat during this period of time. Intermittent fasting is an awesome practice that allows an individual to eat during a specific time window which helps to burn fat. With the sunrise to sunset fasting in effect, it’s a perfect period of time to embrace intermittent fasting.


What makes Arnold's routine stand out today is the volume and frequency with which he trained every body part. His offseason chest routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three times a week! Arnold also cycled heavy and light days to work the muscles with different relative intensities and ensure he wasn't overtraining his pecs.

Train four to five times per week. Although you might be tempted to train seven days a week, or even multiple times per day, this will actually slow down your progress and damage your muscles. Aim for four to five training times per week, varying the types of exercises you do. The human body is highly adaptable, so keeping your muscles guessing is a key aspect of bodybuilding and weightlifting.
So when you get to that point in your leg workout where you're completely dead but have to finish an insane drop set, then you need to go to the gun scenario. Would you finish the set if there were a gun pressed against your temple? Hell yes you would, so do the damn set! As an advanced lifter, it's not supposed to be easy or "fun" and you might even puke. Just man up, find your happy place and do your damn set!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs or COSIDLA Inc. products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.

As you have hopefully passed beyond the need to throw obscene amounts of weight around, it's important to realize that not only will you get better results from training by feel, but you will also tend to put less pressure on your joints. Don't get me wrong, it's still crucial to train to failure in the six to eight rep range using compound lifts. Those types of lifts are important, but they are not the focal point of every routine. Use intensity-building techniques such as rest pauses or dropsets, to recruit more muscle fibers.


You've been surfing Bodybuilding.com for weeks, looking at the incredible transformations that other people have experienced and the plans that got them there. Now, you think it might be your turn. You've been peeking into training systems like LiveFit and Kris Gethin's Hardcore Daily Trainer, and thinking a lot about time: Is 12 weeks as long as it sounds? Is it long enough to make a genuine change?
Many years ago it was unheard of for women to bodybuild, let alone work out in a gym with weights. What a bunch of rubbish! Times have changed drastically, and for the better, I must say. If you’re female and want to get your groove on, look no further than your own living quarters. With the right tutelage, you can be carved up and turning heads in no time!

Increase carbs over the weekend: Increase the quantities of carbohydrates over the weekend to 1.3 times your lean body mass (fat-free bodyweight) in order to prevent your metabolism from getting used to the diet. This time, divide that number by 5 and consume the carbohydrates over Meals 1-5. Try to ensure that Meal 5 is no later than 6 p.m. so that no starchy carbs are consumed after that time.

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).
You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and even though you can't change your body weight to increase or decrease the resistance, there are some things you can do to increase the resistance. Here are some suggestions.
Shave or wax all your body hair regularly. It's the part that's maybe the most awkward to talk about, but bodybuilders like to keep anything out of the way of those bulging muscles. That means scheduling regular body-waxing, especially before contests. You don't need to do it all the time, but you want to keep up the temple, it's usually common to shave your body a few times a month to keep things under control, then get full a full wax before you perform.
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.
As a certified personal trainer in both commercial gyms and private settings since 2002, and as an assistant coach with the de facto gold standard multisport company in Boise, Idaho, Performance High, LLC., I have been afforded much exposure to the many different fitness communities, from bodybuilders to weekend warriors to enduroletes, whose personalities are all as diverse as their fitness goals.
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
×