You may need to restock your pantry with lots of tuna and whole grains. Rivero shared details of her diet with SimplyShredded.com. A mini-meal may consist of oats and cooked egg whites; sweet potato and tuna; brown rice, chicken and greens; or tilapia and a quarter of an avocado. Figure competitor Ashley Toms, who describes diet as 90 percent of success in bodybuilding, similarly combines chicken, green veggies and steel-cut oats; whey protein shakes and oats; and snacks such as protein shakes or a handful of nuts.
Let's face it, injury risk increases with age. Furthermore, when you’re injured, it takes longer for you to recover and eight weeks out of commission is a lot more of a life-altering event now than it was in your 20s. When something hurts, the wrong kind of hurt, either train around it by doing exercises that do not cause more pain, or take off all together.

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.
Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
Start with moderately heavy weights. Picking the right amount of weight to lift is important to build the right kind of muscle and avoid injuries. First, you need to determine your max-out weight: the heaviest weight that you can lift, at least once. Use a spotter and find out your max. Ideally, beginner bodybuilders should be lifting 70-80 % of that single rep max for 6-10 repetitions of 3-4 sets. This is the optimal set and repetition range for muscle growth.
Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
I will do a video on deadlifts soon. It’s funny you mention that because most people have the opposite issue, their back takes over for weak legs and they aren’t sitting in the position low enough to begin with. You sound like you have great leg strength but your back isn’t engaging enough. You may want to try pre-exhausting your back first with a few high rep sets of hyper-extensions w/ just bodyweight, THEN go to deadlifts

If this happens, the key is to not delve into what psychologists call catastrophising, or thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will mean repeated cheat meals until you get back on track. Forgive yourself for the mistake and then get back on your cutting diet.
Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
One of the most misunderstood areas for new bodybuilders is nutrition. I talk to guys all the time that have no idea of their daily calorie intake, their daily protein intake, their carbohydrate intake. They have no idea of what types of foods they should be eating, or when they should be eating them. They don't know what supplements do what and what they should using. Let me refer readers to some of my other articles that detail these areas.
The Basic Strength and Muscle program is not just for beginners: you should use it if you want a formalized and precise program following casual experience with weights. As the name implies, it's an all-around program for basic strength and muscle building. This could be used in off-season training if your sport has elements of strength, power and strength endurance, which fits many sports. Consult your coach to ensure it doesn't conflict with other training priorities. Training programs are always most efficient when tailored specifically for individuals and their goals.
That’s it for Basic Strength and Muscle. Novices and casual exercisers can expect a 20-40 percent increase in strength and some muscle size and muscle endurance enhancement. You could continue with this program beyond the 18 weeks by increasing the weight load as strength and capability improves. However, further progress may depend on alterations in exercise variety, frequency and timing. The next phase should be an intermediate program designed to enhance the progress you’ve already made.
Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
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.)
When trying to gain mass, eat two breakfasts. To restock liver glycogen and put the brakes on the catabolism that chips away at your muscle overnight, down two scoops of whey protein along with a fast-digesting carb such as Vitargo or white bread immediately upon waking. One of our favorite morning shakes is two cups of coffee, two scoops of whey, and two to three tablespoons of sugar. About 60 minutes later, follow up with a wholefoods breakfast that boasts quality protein—such as Canadian bacon or eggs—and slowerburning carbs, such as oatmeal.
Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer. It's so mainstream at this point that the American College of Sports Medicine, the governing body for exercise in the United States, has included it in its recommendations for all Americans since 1998. In this article, all that you need to know about resistance exercise will be presented: what it is, how it works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-exercise plan.
Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer. It's so mainstream at this point that the American College of Sports Medicine, the governing body for exercise in the United States, has included it in its recommendations for all Americans since 1998. In this article, all that you need to know about resistance exercise will be presented: what it is, how it works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-exercise plan.
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.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.

Assess your skills. Consider hiring a fitness trainer to work with you at a gym or at your home if you're a beginner. It's difficult to learn on your own how to lift weights from a book or even a video. You can do it, but the hands-on approach with a trainer is superior. You don't need to use the trainer forever, either. You can start by having the trainer design a plan for you and show you how to do it, and then depending on your skill, you might only need a couple of sessions and then a periodic follow-up with the trainer, say, once every one to two months. Learning how to lift weights properly will give you the confidence you need to lift on your own and get stronger and stronger.


The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:
×