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!
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.
The vast majority of injuries are due to improper form. Spend time learning the basic compound movements properly. There are countless sources of instructional words of wisdom and video on the internet but they can't beat having an educated trainer walk through the motion(s). Starting off right will not only improve progression, it will prevent injury.
The good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the hamstrings most.
As a starting point for calorie composition, Pulido recommends dividing up your macro split by taking in close to 1.5 grams of protein and at least 2 grams of carbs per pound of body weight. The rest of your daily allowance, which should account for 15-35 percent of your total calorie intake, should go toward dietary fat. "Fats are important for hormone balance, including testosterone production, which is critical for building muscle mass," Pulido says.
You can train long, or you can train intensely, but you can’t do both. For every set completed, more, and more of the body’s limited reserve of biochemical resources are used up in an attempt to merely recover from, or compensate for the exhaustive effects of the workout, leaving that much less left over for over-compensation in the form of more muscle mass. Long, drawn out training sessions decrease growth hormone, and testosterone levels, while increasing cortisol levels. This hormonal shift creates a very catabolic environment in the body that will result in muscle loss and a reduced basal metabolic rate. If it’s taking you several hours to get through a workout then you’re wasting your time. I suggest never allowing any lifting session to exceed 45 minutes in duration.
If you want to improve your shoulder width, prioritize this workout, swapping it for your regular shoulder sessions every third deltoid workout. Or, depending on present development, do it every other workout as needed. Use the sequence of exercises prescribed here: Their purpose is for progressive prioritization, from heavy weight for strength and muscle-group size to higher reps for isolated muscle size and deltoid striations that draw the onlooker’s eye to those points located at the maximum width of the shoulder girdle.
Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and two seconds to press back up. Remember to keep your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the pushup.
Keep things simple at dinner and aim for an even distribution of protein, starchy carbs and vegetables. Pick steak, chicken, pork, turkey or fish for your protein, or a soy-based product if you're vegetarian. Pasta, sweet potatoes, couscous, quinoa and buckwheat are all nutrient-dense, high-fiber carb sources. And as for vegetables, anything goes. Consider making double your evening meal to take for lunch the next day.
Register with the IFBB to compete at the national level. The International Federation of Bodybuilding and Fitness (IFBB) governs all national and international bodybuilding competitions, including the Arnold Classic, Mr. Olympia, and a variety of regional championships. If you want to become a pro and compete at the national level, you need to register with the IFBB and compete.
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.
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.
If your goal is to pack pounds of pure muscle onto your frame, you can't be eating "empty" calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle-builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.
The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions before attempting them yourself.
Here's some simple math that many people still can’t seem to grasp. You’re in the gym for only an hour or so each day, leaving another 22–23 hours in which muscle growth depends solely on what goes in—or stays out of—your piehole. So why is the nutrition side of the mass-gaining equation often marginalized? It’s probably because a bench press is a lot sexier than a spinach salad.
You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri. Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.
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.
This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to work.
Get an even tan. If you have pale skin, it's harder to see your muscles, simply put. Bronzing helps to create a bigger contrast, creating shadows where you muscles are popping. It's just easier and more aesthetic to see your muscles if your skin is a little darker. For that reason, you need to safely tan yourself on a regular basis to make sure your muscles are looking their best.
When lifting it is essential to focus your mind completely on the muscle group you are attempting to work on. This makes sure that you are actually using the target muscle to lift the weight rather than accessory muscles or even momentum. This skill will develop with time, and as you progress in making that mind to muscle connection, your workouts will become much more productive and efficient.
Does this mean that everything is as good as everything else? Of course not. I'm a strength coach, and I believe that a full-body strength program built around compound lifts is the best place for almost everybody to start, no matter what they end up doing months or years later. It's better than so-called fat-loss programs, hypertrophy programs, programs that help add inches to your vertical jump, or ones that promise to turn you into a superhero in eight weeks.
Muscles don’t grow unless they need to overcome a resistance, and, to a point, the harder you need to contract them, the greater the “mechanical tension” and resulting growth stimulus will be. It’s the ‘use it or lose it’ principle. The most effective way to do that? Grab a weight (or resistance band) and have at it. Research suggests that mechanical tension disturbs the integrity of a muscle, triggering a series of changes that ultimately results in increases in not only size, but also contractile strength and power. In general, the heavier weight you can lift with good form, the more tension you produce, and the more you’ll grow.
Training intensely is the key to stimulating muscle growth but don’t mistake volume for intensity. All too often, people trying to achieve a higher level of intensity in their training make the mistake of assuming that increasing volume and duration are effective methods of boosting training intensity. Let me make this perfectly clear. Volume and frequency have absolutely nothing to do with intensity! High volume training sessions can actually be counter-productive. So how do you effectively increase intensity? A. By progressively increasing the amount of weight that you use. B. By progressively decreasing the amount of time it takes you to perform a particular amount of work. (For example, I have made some of my best muscle gains from workouts that lasted no longer than 30 minutes.) C. By working your muscles at the capacity of nothing less than 100% on every set.