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:
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.)
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 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.
Of course, cardio is an important part of fitness too, but the benefits of strength training are major. Strength training helps build muscle, and lean muscle is better at burning calories when the body is at rest, which is important whether you're trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you're a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
To combat steroid use and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s, the use of anabolic steroids was openly discussed, partly due to the fact they were legal.[9] In the Anabolic Steroid Control Act of 1990, U.S. Congress placed anabolic steroids into Schedule III of the Controlled Substances Act (CSA). In Canada, steroids are listed under Schedule IV of the Controlled Drugs and Substances Act, enacted by the federal Parliament in 1996.[10]
If you can't remember the last time you saw your doctor for a complete physical and blood work-up, now is definitely the time. Why? Well, first of all there's all the disclaimer-sounding stuff concerning any outstanding health issues you might not know about. Your doctor could have specific diet or training recommendations that you're better off hearing about now than later. But that's not the only reason.
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.
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.
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.
Also, make sure to bring about sufficient variety in your routine once every 2 months or so. These are some generic rules for starters. If you can follow them you should be on the right track. By that time you would have had enough experience or made enough friends in body building who knows the craft better than someone who is not into it but has only a general idea of the proceedings.

Learn to isolate specific muscles. Steady, controlled movements are the key to learning what it "feels like" to work a specific muscle or muscle group. It takes about three weeks for the novice to maximize the neuromuscular coordination necessary to identify and fully recruit muscle fibers from individual muscle groups. At this stage, you will be able to efficiently target these groups and minimize cheating with sympathetic muscles. This will also enable you to use virtually any unfamiliar piece of gym equipment (and invent your own exercises) simply by duplicating the appropriate "feel" when trying a new exercises for the same body part.
Begin your day right with a muscle-building breakfast. The bodybuilding staple of eggs and oats is a good option, as is any type of vegetable-packed omelet, boiled or poached eggs on toast, or a lean bacon sandwich on rye or whole-grain bread. When you're in a rush, go for something quick and easy, such as Greek yogurt or cottage cheese mixed with almonds or almond butter, some frozen berries and a chopped banana.
They found little difference in muscle growth between those who worked in the hypertrophy range and those who lifted lighter weights for 20 to 25 reps (i.e., deep into the so-called “endurance range). As long as the subjects trained to “volitional failure” — the point at which they couldn’t perform another rep with good form — they got bigger and stronger. (Editor’s note: Volitional failure is different than absolute failure, which is when you simply can’t perform another rep. More on that in tip number six.)
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.
Whey protein has been proven extremely effective when consumed before and after your workouts by people everywhere. After a year or so, you can look into creatine products. Supplements do not replace real food, so eat as much as you can and you can "supplement" your diet with some protein shakes and a multi. Eat as much lean meat as you can and consume some quality carbohydrates in your diet as well.
Now come on. I really shouldn't even have to tell you this one. But you wouldn't believe how many times I'm talking to somebody and they say that they're cutting right now. What's the problem with that? Nothing... except for the fact that after we're finished talking they whip out a ho-ho or something and start scarfing down their junk like no tomorrow. And then they go and tell me it's their dinner!! What's up with that? Either they can't handle the bodybuilding life, or they really, really need to do some serious research.
If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.

To know how far 12 weeks of hardcore training have taken you, you’ll need to know where you began. In “Week 0” - a single workout to be performed one full week before taking on the rest of the program - devote an entire gym session to finding your three-rep max on five multijoint lifts. Your performance will provide you with a fair assessment of your strength so you can accurately measure your gains at the end of the program (Week 13).
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.
26. People who tell you that you can’t go wrong with squats is a liar. False advice is everywhere, and this is one big example of them. Squats that are done above parallel are extremely dangerous, and they’re instantly bad for your knees. But, if you’re doing it right, doing 20 rep squats does a lot of burn to your body and will be amazing. Try it for yourself.
Unfortunately, many people haven't gotten the message that strong is in. Indeed, statistics on strength training are grim: According to the Centers for Disease Control and Prevention (CDC), less than 30 percent of American adults engage in muscle-strengthening activities like lifting weights or doing push-ups at least twice a week—the recommendations set out by the government. 

To achieve healthy fat loss, the best prescription is moderate calorie restriction combined with physical activity. Try to reduce your intake by no more than 30 percent of your total calories. Never go below 70 percent of maintenance intake. For example, if you've been maintaining weight on 2,000 calories, try to get at least 1,400 calories while dieting.

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.
One aspect many new bodybuilders look into is protein shakes. These are a quick and convenient way to take in more protein and calories, but they aren't necessary. If you have a hectic lifestyle and can't always make time to eat a meal, a shake may be useful. But otherwise, you should be able to get all your protein and calories from whole foods. When pushed for time, trainer Nate Green recommends a simple, healthy, high-calorie shake consisting of almond milk, bananas, whey protein powder, coconut and a greens supplement. Have one or two of these per day if you can't fit in solid meals. Adjust meal serving sizes to fit your calorie needs and aim to split these calories among three meals plus a couple of snacks. Should you find you're struggling to hit your calorie goal, add in more calorie-dense foods such as nuts, nut butters, dried fruit, whole milk and olive oil.

If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.


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).
You may have heard hardcore lifters talk about things like "leg day," but when it comes to a beginner strength workout that's only a few days a week, a full-body workout is often the way to go (rather than splitting your days up by body part). "Full-body workouts maximize your caloric burn and the muscles worked each session," says Davis. The best way to do this is to pair one upper body exercise with one lower body exercise. "This way, the lower body has time to recover while the upper body works and vice-versa," says Davis. You should also aim for a balance between movements that feel like pulling and ones that feel like pushing. For example, Davis suggests pairing these exercises together:
You don't need to design a fresh plan every three weeks. Scaling up weight and modifying reps are obviously both important for progression, but playing with different set styles will shock your body and keep things interesting. Remember, bodybuilding isn't meant to feel like a chore. Below, we explain eight different types of sets to help you build muscle more efficiently during bodybuilding training.
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
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.

This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.
Your protein intake should be 1 to 1.5 grams of protein per pound of bodyweight. Take this total and divide by 6, this is the number of meals you need to eat every day. By meals, I don't mean 6 five-course feasts. I mean smaller meals. You should be eating every 3 hours, 2-3 meals can be a protein shake and a low fat, low sugar sports or granola bar. A meal like this works great if you're in a hurry.

Bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals (e.g. every 2 to 3 hours). This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase. Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day.[citation needed] While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[38][39][40]


Of course, cardio is an important part of fitness too, but the benefits of strength training are major. Strength training helps build muscle, and lean muscle is better at burning calories when the body is at rest, which is important whether you're trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you're a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
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)
Eat plenty of carbs. Although a high-protein diet is a must for bodybuilding, you should not eschew carbs altogether, as your body needs carbohydrates to build and process energy. Instead, make sure you are eating carbs wisely; a doughnut and a bowl of quinoa are not equals. When implementing carbs, aim for whole-grain, high-quality carbohydrates, including grains such as quinoa, brown rice, oats, and barley.[12]
You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.
There is no greater teacher in the universe than yourself. The mistakes you make are your lessons. I would like to share some of the mistakes I made during my intial days/years. I started going to the gym during my first year in college. It was a crappy gym with very few equipment. They had a few dumbbells and and a couple of barbells. The worst part wasthere was no trainer. Yes, you heard it right. A gym filled with many first timers and beginners like myself and no trainer. This was enough to give you a list of mistakes I made as a beginner. Let me try to recollect and list down a few:

Anaerobic exercise, and aerobic exercise are opposites, so therefore should be treated as opposites. In the world of exercise science the definition of anaerobic refers to exercise that is of high intensity, but short of duration. Opposite to that, the definition of aerobic refers to exercise that is low in intensity, but long in duration. This is why you shouldn’t perform your cardio intensely. If you’re doing your cardio, and you’re gasping for air to the point where you can’t carry on a conversation with someone, then that means your body is burning mostly sugar, and not fat because there is not enough oxygen present to burn fat. In other words, by performing cardio intensely, you have actually made the exercise anaerobic, so you will be drawing from into the same recovery subsystems that support your weight training, and consequently will short circuit maximum muscle growth.


26. People who tell you that you can’t go wrong with squats is a liar. False advice is everywhere, and this is one big example of them. Squats that are done above parallel are extremely dangerous, and they’re instantly bad for your knees. But, if you’re doing it right, doing 20 rep squats does a lot of burn to your body and will be amazing. Try it for yourself.
During the 1950s, the most successful and most famous competing bodybuilders[according to whom?] were Bill Pearl, Reg Park, Leroy Colbert, and Clarence Ross. Certain bodybuilders rose to fame thanks to the relatively new medium of television, as well as cinema. The most notable[according to whom?] were Jack LaLanne, Steve Reeves, Reg Park, and Mickey Hargitay. While there were well-known gyms throughout the country during the 1950s (such as Vince's Gym in North Hollywood, California and Vic Tanny's chain gyms), there were still segments of the United States that had no "hardcore" bodybuilding gyms until the advent of Gold's Gym in the mid-1960s. Finally, the famed Muscle Beach in Santa Monica continued its popularity as the place to be for witnessing acrobatic acts, feats of strength, and the like. The movement grew more in the 1960s with increased TV and movie exposure, as bodybuilders were typecast in popular shows and movies.[citation needed]
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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.
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.
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.
Should you do cardio when you want to lose weight and get lean? Well it depends on your individual situation and body type. You’re going to hear mixed reviews and opinions on whether or not you should do cardio for fat loss. Some trainers say cardio is a waste of time and that you should only focus on strength training workouts. While other trainers recommend doing cardio on a regular basis.
Caffeine helps to increase alertness and improves concentration. This helps you to focus on your cut. Products such as Promax Lean and Thermobol contain caffeine should you prefer not to overdo it on the coffees or want to combine this intake with protein. However, it is recommended not to exceed a daily intake of 400mg of caffeine from all sources.
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.
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.
Action: Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.
Lastly we come to full-body workouts. The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose. But, true full-body programs will provide one direct exercise for each muscle group - quads, hamstrings, chest, back and shoulders (arms are worked when doing chest and back).
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!

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.
Sandow was so successful at flexing and posing his physique that he later created several businesses around his fame, and was among the first to market products branded with his name. He was credited with inventing and selling the first exercise equipment for the masses: machined dumbbells, spring pulleys, and tension bands. Even his image was sold by the thousands in "cabinet cards" and other prints. Sandow was a perfect "Gracilian", a standard of ideal body proportions close to those of ancient Greek and Roman statues. Men's physiques were then judged by how closely they matched these proportions.
This is very important and can be very beneficial for beginners. It allows you to track your progress, see what exercises you enjoy, which ones you are improving the most, and what areas you need the most work on. Your journal should include the date, time of workout, duration of workout, the exercises, sets, reps, rest between sets, meals for the day, and supplements you may be taking.
Most skinny guys dramatically overestimate how much they're actually consuming. You're going to need hard numbers to make sure you stay on track. You don't need to go crazy and count every macronutrient as if you were dieting, but you do need to roughly measure portion sizes, track overall calories, and at least account for everything you do or don't eat.
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.
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