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.

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.

Most of your workout plan should include exercises that will stretch a minimum of two muscle groups in your body. For instance, the shoulder press will stretch your triceps and shoulders. On the other hand, squat will build your hamstrings and quads. Another important workout is bench press as it will work your chest, triceps, biceps and shoulders.
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.
The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.
Especially at the start, be realistic with your goals. Avoid extreme diets that severely limit your options, recognizing that these plans are rarely sustainable in the long term. Don’t be too hard on yourself if you slip up from time to time, and be sure to schedule cheat meals into your diet (taking care not to let them stretch out into cheat days or weekends). In addition, instead of avoiding restaurants entirely, go and learn to seek out healthy options. Many restaurants can prepare healthier versions of their menu items when asked. For example, you could request plain grilled chicken or fish, a hefty serving of vegetables, and a side salad.

The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload - see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week (multiple-set regimens may provide greater benefits if time allows). For older and more frail people (approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more appropriate.

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.
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.
Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[23] In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), however, the emphasis is different.
People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit; which means that the energy (or calories) you consume in food is less than the energy you expend in exercise and daily living. Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle.
Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process. 

What we love about descending sets is that this technique is really useful for hitting all the muscle fiber types in the muscle group being worked. We personally love using it for calves and biceps and it works really well on machine exercises where all you have to do is change the pin, such as: Leg Extensions, Leg Curls, Triceps Pushdowns, Lat Pulldowns, Low Pulley Rows, Calf Raise, etc. You can use this technique more often than the ones we have presented already.
Train four to five times per week. Although you might be tempted to train seven days a week, or even multiple times per day, this will actually slow down your progress and damage your muscles. Aim for four to five training times per week, varying the types of exercises you do. The human body is highly adaptable, so keeping your muscles guessing is a key aspect of bodybuilding and weightlifting.
To check cardiovascular function you need the following tests: Total cholesterol, LDL/HDL, Triglycerides, C-reactive protein, Homocysteine levels.To check liver function you need: alkaline phosphatase, GGT, SGOT, SGPTTo check kidney function you need: creatinine, BUN, and the creatinine/BUN ratio.For males, a PSA test is also wise to ensure adequate prostate function.
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]

It's OK to be a little sore. Your muscles might feel achy or tired the day after a tough training session thanks to DOMS, or delayed onset muscle soreness. When you strength train you're causing microscopic damage to the tissue that will be repaired, that's how you build stronger lean muscle. Speaking of repair and recovery, though, rest days are important. "If you constantly break down muscle without a recovery period, you won’t give the muscle fibers a chance to repair and build back stronger,” explains Davis.
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).
The mechanism on which this product works is that, it increases the blood flow to the muscles at the time of the workout. This increased blood flow, increases the supply of oxygen and nutrients to the muscles and hence contributes to their development. This product helps in increasing the strength of the body by making it more athletic. By helping in building leaner muscles, this product gives the body extraordinary pump. Besides its benefit of increasing the size of the muscles, this product is also known to have positive effects on the sexual activities of men by giving them bigger and harder erections.
Great post and video. John I have a question….you mentioned in a previous post about skin care and how important to you it is how your skin looks. I have to say you have great looking skin. A lot of bodybuilders just care about their body but not the skin. I would like to know what do you recommend to get rid of flat moles on the skin? I know the importance of vitamin d and how the sun is the best source however I’m very skin and when I get some sun over time I get a nice color but also flat moles or some freckles. Plus everyone tells me that since I’m fare skin to be careful with getting skin cancer from the sun…Any tips? I want a nice color and clear skin without any flat moles…thank you.
Fat, including the much-maligned saturated fat, is necessary for building a rock-solid physique. It revs up testosterone production, provides necessary calories, and helps your joints endure the heavy lifting needed to spur muscle gains. Aim for at least 0.5g of fat per pound of body weight (90g for a 180-pound man), or 30% of your total daily calories. Divide that into equal thirds from saturated fats found in beef, coconut products, and dairy; monounsaturated fats from almonds, avocado, olive oil, and peanut butter; and fat-burning polyunsaturated fats found in fatty fish, flaxseeds, hemp seeds, and walnuts. Avoid the trans-fatty acids found in fried foods.
Try CHiKPRO™, a nutritious chicken protein isolate powder. Versatile and easy to use, this protein supplement should not cause water retention or bloating, making it perfect for those critical two weeks before a big competition. It contains a natural, beneficial balance of sodium and potassium. In addition, it is non-allergenic, dairy-free, and gluten-free. Visit our website to purchase products powered by CHiKPRO™.

To gain mass, you must eat plenty of carbohydrates: 2-3g per pound of body weight. Carbs contain the calories required for growth, and glycogen to fuel intense lifting. Good options for most meals are brown rice, oatmeal, quinoa, and sweet potatoes. However, in your first meal of the day and your post-workout snack—when an insulin spike is needed to channel amino acids into muscles—you want fast-digesting carbs such as fruit, white potatoes, or white rice.
Prepare for the long haul. It's important to know that you're not going to start doing deadlifts one day and wake up the next day bulked up like the Hulkster. Bodybuilding takes a long time for you to see the kind of results you're hoping for, but with the proper time and dedication, you will start seeing those results. This isn't a field for weekenders who love action movies, it's a 24-7 lifestyle. Think you got what it takes? Get training.

Since putting this workout routine out there back in 2010, I’ve gotten tons of feedback from literally thousands of people. Many just wanted to tell me (and show me) how well it has worked for them (which is awesome). Others, however, still had additional questions and wanted more details. Not just about this workout, but about building muscle in general.
One of the reasons why I love this specific routine so much is that is it easy for beginners. It does not have you doing a thousand reps and burning you out! Instead, you might notice the reps being a little lower than what you are probably used to and that is because the goal is to gain muscle-not worrying about endurance much. Also, you train 4 days per week-that screams “DO-ABLE” to me! You have two designated days where you work your upper body and the same goes for lower body.
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.

You should also remember to eat a lot of varied fruits, veggies and fiber-rich carbs that won’t compromise your workout. Eat as many green, red and yellow colored veggies to get the highest and balanced amount of nutrition possible. It’s not also wrong to eat sodium-filled snacks once in a while. Never forget to consume the right amount salt. Under-consuming salt could pose a problem.

Multijoint movements like presses and upright rows are the best mass builders for shoulders, since they engage the greatest degree of deltoid musculature. Arnold would go heavy with these movements, especially early in his workouts when his energy levels were highest. He commonly did presses both behind and in front of his head for complete development.
You could simply create one plan and eat the same things every day until you get tired of it… you could create a 3-day or 7-day plan and rotate through it… or you could map out a few possible options for each meal that have similar macronutrient profiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etc.), and then choose the option you most prefer based on how you feel that day.
Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.

. 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.
Working out at a gym. This is good option for beginners and experienced lifters. The gym has a wide variety of machines and dumbbells, so you get to see and try out all the different options. Plus, gyms have trainers, and if you're a beginner, it can be very helpful to have a trainer plan a program for you and take you through it to teach you how to lift. Most gyms have introductory sessions, and these are a good idea if you're new to lifting. Once you get the hang of it, you can explore it on your own with confidence.
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.
Maximize your body's response with new challenges. Even the most brilliantly designed training program will gradually lose its efficiency. In simple terms, your body is too smart for its own good. As you become more and more adept at performing a particular movement, the results you get from that movement will reach a plateau. It's time to mix things up. Your entire work out should be modified every few weeks for best results. I urge you to constantly try new exercises to add to your repertoire. Look around the gym. Talk to people. Consult magazines. Experiment on your own: change bench angles; alter foot stances; switch the order of your exercises; try supersets; strip sets; etc. Be creative.
Don't worry, we're still talking snail's pace weight gain. Aim for one pound per week of lean muscle mass gains, though you may initially gain faster if you started out extremely lean or glycogen depleted. Start by adding 500 calories to your current daily intake, and maintain that intake until you plateau. If or when this happens, add another 250-500 calories and repeat.
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