. Be very careful who you take advice from! I just cringe when I hear some of the bad advice I hear some guys dishing out to other people at the gym! Just because someone runs their mouth virtually non-stop and appears to sound confident in the words they are saying doesn’t mean that they are an expert! Most often, the people with the greatest levels of expertise are the ones who quietly seem to be progressing above, and beyond what the people around them are. You must also make sure that the person your taking advice from is on the same playing field that you are. In other words, if they are taking steroids but you are not, what works for them will not work for you. The body chemistry is drastically altered by the use of steroids. Chemicals can make up for many training and dietary blunders that you wouldn’t get away with without the use of chemical enhancements.

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!


Assuming that around 80-90% of your diet is comprised of nutrient-dense, “clean” foods (such as lean proteins, minimally refined carbohydrates and healthy fats), the other 10-20% can come from whatever sources you’d like as long as it fits into your overall daily calorie and macronutrient totals. (The only exception here are for foods that contain partially hydrogenated oils, as these should be strictly limited or eliminated altogether)
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.
It also assists competitors in maintaining a healthy body fat percentage while training in the offseason. Continuing to perform strength and cardio training during this period will contribute to muscle growth and cardiovascular health. Maintenance of a healthy diet, combined with proper training and rest will provide a strong foundation for the competitor’s next contest.

The Russian twist is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight.


Some competitors find themselves bingeing days and even weeks after the contest, which can quickly destroy months of hard work and sacrifice. When someone regularly consumes foods that are high in sugar and fat, they stimulate the release of endorphins in the brain. This can lead to a feeling of euphoria following consumption, creating a persistent craving for these foods. If bingeing continues, insulin levels will remain elevated, resulting in the acquisition of excess body fat.
Eat the right amounts and types of protein: To figure out your protein needs, multiply your total body weight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the six meals, no more than three should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post-workout meal, no more than two other meals should be liquid ones.
If you're always lifting in the same rep range from workout to workout, it's time for a change. In fact, you can even work in multiple rep ranges and intensities in the same workout. "I prefer to hit the basic compound movements such as squats, presses, and deadlifts using a 5-8 rep range," says Honn, "and then move to a higher 8-12 rep range for accessory moves."
A more effective strategy is to cause the body to make less cholesterol by lowering your total fat intake. This strategy is much more useful because when you eat less saturated fat, your body doesn’t have to make as much bile to emulsify the consumed fat. Bile is 50 percent cholesterol, and it shows up in the blood with the fat you eat. If you eat less fat, you don’t need as much bile and your total body pool of cholesterol drops.
Lindsay Cappotelli ensures she's consistently making progress by simply tracking her workouts online or in a training journal. "I like to log the exercises I performed, the weight lifted, the reps done, and the rest I've taken between sets, so I always know where I stand," she explains. "Since muscles growth is a constant challenge, I'll mix up my workouts by adding more weight, decreasing the rest between sets, or adding an additional rep or two."
A proper warm-up is an important part of an effective strength workout. Start by foam rolling your muscles to wake 'em up. "Foam rolling loosens up tight muscles so that they work the way they're designed to," says Davis. A dynamic warm-up is another important part of your pre-workout routine, it preps your muscles for the work they're about to do and helps increase your range of motion. Increasing your range of motion allows you to go deeper into those squats and fully extend those bicep curls, which means more muscle recruitment and better results. "These two combined reduce your risk of injury and allow you to push harder during your workout," says Davis. Get started with this five-minute warm-up.
Identify your body type and what you are striving for. If you want to get into competitions, then it is important to know your body’s strengths and to be aware of what judges will be looking for. Look into the federation’s guidelines and attend a competition to see what the competitors look like.[4] This will help you to design an effective training program along with the guidance of your trainer.
^ 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.

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]
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).

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.
In addition, work on incorporating healthy foods with essential fatty acids into your meals. Though the word fat can scare away aspiring bodybuilders, remember that obtaining a certain amount of essential fatty acids can actually benefit your body and help you build muscle. Just as essential amino acids aid our bodies with growth and good health, our bodies require us to consume two primary essential fatty acids in our diets: linolenic acid and linoleic acid. So as you prepare your diet, consider which foods are a good source of these essential fatty acids. For example, chicken fat contains more linoleic acid (about 20%) and lenolenic acid (0.8%) than beef.

Both the products are available for sale at GNC. Muscle rev Xtreme is GNC’s best testosterone booster. In order to get the best results it is advised that one should take muscle rev Xtreme early in the morning and during the day give a good detox to your body with the rev test. The consumption of both the supplements should be combined with a healthy diet and a good workout. Between both of them, muscle rev Xtreme’s price is higher, but this is due to the high quality ingredients used in it. A fourteen day free trial of these products is available online which can be subscribed for and on payment of just the shipping charges, one can get a free supply of both these supplements for a whole month.


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.  
It also assists competitors in maintaining a healthy body fat percentage while training in the offseason. Continuing to perform strength and cardio training during this period will contribute to muscle growth and cardiovascular health. Maintenance of a healthy diet, combined with proper training and rest will provide a strong foundation for the competitor’s next contest.
Since we are doing chest, do 2-3 sets of 5-8 repetitions on the flat bench press. Don't overdo it, or your performance will suffer later. Just go light, approximately 50%, then 65%, and then 80% on what you normally do. By doing so, your body would be slowly adjusting to a heavy load so when you start your workout and progress to an even heavier load, you're body may do so safely and efficiently.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
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.
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.
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