General nutrition: Experts advise sticking with healthy, nutrient-rich foods as part of a weight-gaining diet (rather than loading up on caloric, but not nutritious, foods such as candy, chips, and soda). They may also suggest eating five or six smaller meals a day rather than three larger ones. All of this is similar to the advice for the bulking phase of the bodybuilding diet.
"When there is a particular muscle group that I really need to focus on, I like to lift a little lit heavier than usual, lifting roughly 6 working sets for 6 reps each," explains fitness model Tricia Ashley Gutierrez. "Then, if that muscle really needs more work, I like to come back three days later and train that same muscle group using higher-rep isolation movements."
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.
In the presence of good nutrition, a novel training stimulus forces the muscle fibers to rebuild themselves and grow stronger and thicker than before. But the impact of the stimulus begins to fade over time as the body adapts, so you have to continue increasing the overload in some way or you simply won't make any further adaptations. You can add more weight, do more reps, or decrease your rest intervals to continue making further gains.

Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. This would bring their total number of sets down to 10-12, about half of what the high volume trainers would use. Mentzer was often quoted as only doing a total of 5 sets per muscle group.


The journal is the " facts" of your training and it cannot lie to you unless you write down the information incorrectly! It is pretty simple... if last week you did 100 lbs for 8 reps then this week you either need to do 9 reps or up the weight by 1-5 pounds. I know it sounds too simple, but if you do this long enough you will attain whatever goals you set for yourself.
Patience is something almost every beginner lacks, but is also a vital key to success. When first stepping in the gym, progress may come rather quickly, whether it is in the form of size or strength gains. Depending on your body, your progress will begin to decrease after a period of time and adding weight to the bar will become progressively difficult.
You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach.
There are some things on here that you can do from home if you own the equipment, such as I do, but there are some things you cannot do without going to a gym… because who really owns a Leg press in their home? That is why there are alternatives to almost ANY exercises such as using resistance bands instead of cables for the cable curls, etc. Tweak the program to best suit your needs!

“Ask yourself: What do you want to be doing three months from now? Is that realistic? How much time are you willing to commit to strength training? What obstacles do you see getting in the way? What structures and supports will help you stay on track? How will you respond if you’re not making the progress you want? Answer these questions first before getting into the nitty-gritty of setting specific movement or weight goals,” he says.
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.
As a result, the Old School bodybuilding meant relying on the basic movements using primarily barbells and dumbbells to develop their physiques. This lack of variety turned out to be a blessing in disguise as the free weights helped to build greater muscle mass and strength compared to the more sophisticated equipment that was yet to come. Barbells and dumbbells required to body to utilize greater coordination and balance in order to perform the movements. The result was increased strength and size, much more pronounced than when machines are used.
Many years ago it was unheard of for women to bodybuild, let alone work out in a gym with weights. What a bunch of rubbish! Times have changed drastically, and for the better, I must say. If you’re female and want to get your groove on, look no further than your own living quarters. With the right tutelage, you can be carved up and turning heads in no time!
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. This training program doesn't specifically lay out all the exercises you need to perform in a given session nor does it specifically state that you must divide the body up into a certain protocol (upper body and lower body or chest/back, legs and shoulder for example), but rather gives you guidelines as to what you should be doing on the last exercise for each body part worked that session.
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. 

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.
Here's one for those of you who still compete. One of the most important things about professional bodybuilding is the way you present all that hard work and sacrifice when you get on stage. You want to pose in a way that hides your flaws and accentuates your strengths. If you want to see those flaws and strengths clearly, take pictures of your poses and when you look at them, cover your face. Sounds silly but it allows you to be more objective. Now, you may want to enlist the help of a credible posing coach to hone in your routine.
Dumbbells. I prefer solid dumbbells since the plate-loading type can be tedious to change repeatedly. Dumbbells cost anywhere from 50 cents to $1 per pound. Solid hex dumbbells are what I recommend because they are inexpensive, and they don't roll around like round dumbbells. You might also decide to purchase a bench. Look for an adjustable bench that is well constructed. It should not rock and should feel solid when you lie down on it. If you decide to purchase a bar for the bench press, then you will need uprights on your bench. I don't recommend this for beginners due to safety issues (unless you have a spotter); you can always do dumbbell presses to get you started. If you decide to go with a bar and plates, then look for a 35- to 45-pound bar with collars to lock the plates in place, and then you need to buy plates to load the bar. Figure to shoot for a bench press of up to 100 pounds, so you will need to purchase plates for at least that amount. You can start with two 25-pound plates, four 10-pound plates, and four 5-pound plates. That will get most beginners started.

Dumbbells. I prefer solid dumbbells since the plate-loading type can be tedious to change repeatedly. Dumbbells cost anywhere from 50 cents to $1 per pound. Solid hex dumbbells are what I recommend because they are inexpensive, and they don't roll around like round dumbbells. You might also decide to purchase a bench. Look for an adjustable bench that is well constructed. It should not rock and should feel solid when you lie down on it. If you decide to purchase a bar for the bench press, then you will need uprights on your bench. I don't recommend this for beginners due to safety issues (unless you have a spotter); you can always do dumbbell presses to get you started. If you decide to go with a bar and plates, then look for a 35- to 45-pound bar with collars to lock the plates in place, and then you need to buy plates to load the bar. Figure to shoot for a bench press of up to 100 pounds, so you will need to purchase plates for at least that amount. You can start with two 25-pound plates, four 10-pound plates, and four 5-pound plates. That will get most beginners started.
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)
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.
In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs—which respond well to being trained multiple times per week—every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.
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The “one set to failure” approach — doing a single, all-out set of an exercise instead of multiple ones — has long been a popular, timesaving strategy among bodybuilders. And recent studies suggest that it can be effective for building muscle. But research (including this study) comparing lifters who performed just one set per exercise with those who performed three to five, suggests that, in general, more sets wins for muscle building.
The deadlift is performed by squatting down and lifting a weight off the floor with the hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves. Lifting belts are often used to help support the lower back. The deadlift has two common variants, the Romanian deadlift and the straight-leg-deadlift. Each target the lower back, glutes and the hamstrings differently.
When you combine cardio, weight training, and diet it's a triple threat that can't be ignored. When doing cardio it is extremely important to determine your maximum heart rate (220-age) and then to determine your heart rate zones which is usually 60-90%. (For example a 20 year old: 220-20=200. 200x0.60=120 & 200x0.90=180. Thus, their optimal training range would be 120BPM - 180BPM)
Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.
Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 
For every person who lifts weights these days, it seems there are two who have a podcast about it. There are more bodybuilding tips promising greater strength and muscle than ever before, and along with them a ton of confusion; one buffed-up Instagrammer says lifting heavy will get you swole, while a well-known fitness personality has claimed in recent years that two 30-minute workouts per week netted him 34 pounds of muscle in a month.
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.
Various formulae exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit. If you’re new to free weights, this helps familiarization as well. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set. By the third set, you should have settled on the 12RM weight. If not, just move on and upgrade the weight next session.
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.
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.

Multiply your body-weight in pounds by 10 to get the minimum number of calories you need each day, advises champion female bodybuilder Jamie Eason. You then need to add 300 to this if you have a sedentary lifestyle, 500 if you're moderately active or 800 if you're highly active. Aim to get your calories from nutrient-dense foods such as lean meat and fish, low-fat dairy products, beans, fruits, vegetables, whole-grains, nuts and seeds. You may need to play around with your calorie intake slightly until you find the perfect balance.
Overeating is not a good idea if you are already overweight. Get fit first, because when you overeat for the purposes of gaining muscle you also gain some fat. Let’s say you are a slender guy of six feet (180 centimeters) and 154 pounds (70 kilograms) and you want to bulk up with extra muscle and eventually stabilize at a low percentage of body fat. Here is how you would do it:

Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone levels. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[45][46][unreliable medical source?][47]
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Read More...
Females, in general, carry a higher percentage of body fat than men. To be a successful bodybuilder, it is important to reduce your body fat, especially directly under your skin. Consequently, you should focus on frequent sessions of low to moderate aerobic exercise. During aerobic exercise, the greatest percentage of calories burned are from fat. Female bodybuilders should perform 35 to 45 minutes of aerobic exercise, five days a week. To determine the intensity of your aerobic exercise, you need to determine your target heart rate zone. Your training zone is determined by subtracting your age from 220, and multiplying the result by between 50 to 85 percent. For very low intensity training, your heart rate should be kept closer to the 50 percent level for at least 20 minutes. For very high intensity training, your heart rate should be closer to the 85 percent level.

At the end of the day, you have to focus on how you feel. “Listen to your body,” says Davis. “It tells you when it needs a day off.” As a rule of thumb, take a rest day if your perceived pain is above a seven on a scale of 10, Davis advises. Or, focus on a different body part (say, if your legs are sore, focus on upper-body moves). Can't stop, won't stop—at least, till your next rest day.


“The stimulus to put on muscle that won’t be beneficial for running is much higher than people realize, and unless you’re either lifting relatively heavy and frequently and/or eating a hyper caloric diet, you’re unlikely to put on muscle,” says Joe Holder, USATF-certified running coach, Nike+ Run Club coach in New York City. “Just think about strength training one to two times a week, focusing on compound movement patterns, such as a lunge or squat, and shoring up the areas that could lead to increased injury if they are weak, like the hips.”
Resistance training or lifting weights is a common practice in the world of people who want to get bigger and stronger. To someone who wants to lose weight, it could seem almost counterproductive to put on muscle weight when your true goal is to lose weight. The truth of the matter is that you want to lose fat, and putting on muscle can help you accomplish that goal.
If you are really wanting to become successful, but are currently performing a polar opposite routine from the tips above (i.e. eating junk food, not having good technique) then try implementing one tip at a time until you have all of them. Take it slow, if you move to fast you'll most likely lose interest. Once you're following all the tips and rules, you'll be shocked by how fast you grow and how much stronger you become. It'll be a new you.
This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.

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.
I've been training for 20 years and to commemorate that long training slog, I sat down and compiled my 10 best training tips. After I wrote them down, though, I realized that while they'd no doubt be valuable to the novice trainee, they're probably things that the advanced trainee already knows. So I also compiled a second list to augment the first. The second list gives my best advanced tips. The end result is, I hope, something that's valuable to both levels of trainees.
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