In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
Eating often will keep you satiated and give your muscles the constant stream of nutrients they need to grow. Not only are hunger pangs a sign that your body may have entered a catabolic state, but when you’re starving you’re more likely to OD on leftover birthday cake at the office. Try to consume eight physique-friendly meals or snacks throughout the day, including your pre-and post-workout fare.
The focus when doing this exercise should be on activating the hamstrings. Your feet should be shoulder-width apart with your legs straight throughout the movement. This forces the brunt of the work to be done by the hamstrings. You are going to effectively hit the hamstrings, glutes and back with this exercise. The straight leg deadlift has helped build many ironclad physiques.
In either phase, don’t exceed 1 gram per pound of body weight of protein (2.2 grams/kilogram). A little more probably won’t hurt a healthy person, but chances are, based on the science of protein requirements for athletes, it won’t help either. It will only cost you in expensive supplements or food. Any hint of kidney disease and you would need to be cautious about excessive protein intake. Consult your doctor for advice if this applies.

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.
1) Go to a health club. If this option is chosen, then select a club that is closest to your home. In this manner, you do not have to spend alot of time driving prior to your workout. A second choice would be to select a club closest to your workplace. This would work well only if you do not plan to ever go on weekends and if you do not plan to workout with your significant other. Other things to look for before choosing a health club are monthly fees, how well kept is the equipment, hours of operation, how clean is it, and whether or not you feel comfortable in the environment.
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.
You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
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)
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.  
20. Avoid obsessing about trendy and new bodybuilding workouts. Most of them have a huge level of nonsense. Notice how almost 98% of these guides tell you nothing about adding weight? Guess what: weight addition is the key ingredient to any progress in bodybuilding. Maybe the books you’re reading won’t tell you about it because doing so will stop you to buy more of their books?
Processed and fried foods will be going bye-bye as part of your bodybuilding program. You'll need five or six small meals each day with lean protein to repair muscles, carbs to fuel your workouts and healthy fats to satisfy hunger. Lebo advises that you create meal plans for your week. Rest your muscles a full 48 hours before working the same muscle group and get plenty of sleep.
For the leg curls, I’d recommend using a different type of leg curl machine than you used in the Lower Body A workout, assuming your gym actually has more than 1 type of leg curl machine. If your gym only has one kind, do it one leg at a time in the A workout, and both legs together in this workout. Or, if preferred, hyperextensions would be fine here as well.
Often people make great progress for about the first 3 months and then plateau, usually because their body has become used to the movements and exercises ceasing them from further progression. Your routine should be changed about every 12 weeks (3 months) this keeps you interested at the gym, and constantly shocks your muscles with new exercises which is what will help you continue to grow and improve in the gym.
Cover your basics with a multiple vitamin and mineral formula and essential fatty acids coming from fish oils, flaxseed oil or extra virgin olive oil. Women may wish to add a calcium supplement. For convenience purposes, a meal replacement packet or protein powder is a great way to add valuable calories and nutrients to your diet. For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.
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.
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]
Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.

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.

The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Some compromises were required. Don’t get too hung-up if you can’t achieve this sequence. It’s not always possible to access equipment when you want it in gyms. In the scheme of things, it’s not fatal.


Whatever approach you take, try to do even the littlest bit more than you did last workout. It won’t be possible every day, but over time, these small increases will add up. And don’t become discouraged if gains come slower as you get older; around age 30, you’re paddling against a slow tide of gradual muscle loss that makes gaining strength and muscle tougher than when you were younger.
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Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won't work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn't get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.

Visit at least three gyms. Even if you love the first gym you step into, visit at least three gyms to find one that suits all of your needs. Gyms vary widely in the types of amenities and training programs they offer; while one might have all of the equipment you want, another might be more effective for you due to the expertise of its trainers.[2]
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.
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