So this month, in keeping with strength-building custom, heavy sets of just five reps on basic, meat-and-potatoes lifts will serve as the backbone of your routine. But a lighter set of 30 reps at the end of each exercise (abs excepted) will provide the additional GH spike needed to boost strength and help you build denser mass. Rest 2-3 minutes between sets, and skip the definitive set of 30 for the final act on abs, for which you’ll perform four straight sets of 20 reps. Make sure you choose a heavy enough weight on that last high-rep set to make the final 5-6 reps challenging and so you elicit the best muscular and hormonal response.
Warm up prior to and stretch frequently during your workout. Before participating in any athletic activity, you should raise your peripheral body temperature. Get your heart beating and increase the blood flow to your extremities by participating in 5 minutes of a low intensity cardiovascular activity. Following your warm up, stretch your muscles gradually to a point of mild discomfort, not outright pain. Never bounce. Instead, hold stretched positions for about 20 seconds. Rather than limiting yourself to a pre-training stretch, continue to stretch during and after your workout to promote circulation. By increasing blood flow to your muscles, waste products like lactic acid are rapidly removed to help prevent soreness. In addition, more blood-borne nutrients are available for energy and growth.
You know the deep burn you feel in your muscles after sprinting up several flights of stairs or pounding out 12 to 15 reps on your last set of heavy squats? That’s the result of metabolic stress, which is the accumulation of waste products from anaerobic energy production, and research shoes that it can be a powerful stimulus for adaptation (i.e., muscle growth). Want to maximize metabolic stress? Do moderate-duration, high-intensity activities that causes burning in the muscles; think 45 seconds of max-effort bodyweight squat-to-presses or lunge-to-curls, or 30 seconds of max-effort sprinting.
Over the past 7 years, I have heard more bad fitness advice unknowingly disseminated by otherwise well intentioned people than I could possibly ever formulate responses to. Indeed, most of the time, I let my best wide-eyed, mouth agape, "you've got to be kidding me" face signal my reaction to the bits of training nonsense I come across on nearly a daily basis. (Enter here please, 99.9% of the low-carb pundits.)

Sandow was so successful at flexing and posing his physique that he later created several businesses around his fame, and was among the first to market products branded with his name. He was credited with inventing and selling the first exercise equipment for the masses: machined dumbbells, spring pulleys, and tension bands. Even his image was sold by the thousands in "cabinet cards" and other prints. Sandow was a perfect "Gracilian", a standard of ideal body proportions close to those of ancient Greek and Roman statues. Men's physiques were then judged by how closely they matched these proportions.
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.
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.
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.
Sometimes these do-it-yourself bodybuilding diets can lead to unhealthy habits, as in this case study about over-consuming protein and this one about over-supplementing. Consuming too much of certain macronutrients (such as protein) or micronutrients (such as zinc) can lead to health risks, sometimes long-lasting ones. And eating an unbalanced diet can affect sports performance, which does not help you reach your goals. Talk to your physician or a qualified nutritionist about any supplements you plan to take.
When you lose weight, you need to hold onto muscle and bone while shedding fat. This is tricky because the body is not used to breaking down some tissue (fat) and building up other tissue (muscle) at the same time. Breaking down is called catabolism and building up is called anabolism, as in "anabolic steroids." This is a contradictory process. But weight training helps maintain muscle while losing fat.
For example, I had some nagging tendinitis in my brachioradialis (forearm muscle) and doing hammer curls was unbearable. So, I swapped those in for standing alternating dumbbell curls, preacher curls, and standing cambered bar reverse curls with light weight. For shoulders, I have a slight tear in my left shoulder and when it's aggravated, I avoid all pressing movements all together. Focus on side/front laterals and rear delt movements. As for knees, not allowing my knees to come out pass my toes on squats takes the pressure of the part of my knee that gets sore. Also, a few minutes on the Stairmaster Stepmill is a good way to get the knee joint warmed up and ready for work. 
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.

Game meat used to be a big part of the American dinner—bring it back. Bison, elk, ostrich, and venison are among the best muscle-building foods. Besides having a superior protein-to-fat ratio that helps pack on lean mass, most game is grass fed and has plenty of room to roam. This produces more fat-burning omega-3s and conjugated linoleic acid. Look for game meat at farmers’ markets or order at eatwild.com. Also, keep an eye out for game meat jerky, a stellar, protein-packed snack option.


Your legs are even more important if you play sports. Strong legs will help you run faster, become stronger, and most importantly, lower your chance of being injured. I know this first hand. I used to train my legs sparingly because the workouts were so hard. I simply didn't feel like going to the gym on leg days and even if I did, I would just go through the motions and never train at a high enough intensity.
Now that you've got the training part down, it's time to stretch it out. (Can you say ahhh?) Stretching while your muscles are warm can help improve your flexibility, says Davis, not to mention it just feels phenomenal after you've pushed yourself hard. A light cool-down is also great for calming the nervous system. While dynamic stretches should be your go-to during a warm-up, the cool-down is where static stretching comes in—this means holding a stretch for 20-30 seconds. These four passive stretches will do nicely.
Set small attainable goals. If you've never lifted weights before, trained at very high intensities or followed a strict diet plan, then going from where you are now to a female bodybuilder is a long road. It will be tough, but see that as a challenge rather than a disadvantage. Set both outcome-based goals such as adding half a pound of muscle a week or competing in a local show in six months. Aim for behavioral goals such as making it to the gym five times per week or sticking to your diet for an entire fortnight.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
The Old School bodybuilders didn’t have as many choices as today’s bodybuilder has. The gyms back in the 1970’s and ’80’s were typically smaller, hardcore gyms designed to appeal to the serious trainer. Most gym members were bodybuilders, powerlifters and others who were trying to get big and strong. Those establishments were equipped with plenty of free weights such as barbells, dumbbells, benches and some cable machines. However, cardio equipment like treadmills, stair masters and elliptical machines were not yet available. Also, many of the fancier machines, that help to isolate and “tone” muscles, were also a thing of the future.

Along with the basic, compound movements, bodybuilders also added isolation exercises in order to develop their physiques and bring weak parts up to par. They knew, for example, that barbell and dumbbells presses were a great exercise for developing mass and strength in the shoulders but they also needed to add side lateral raises and bent over lateral raises with dumbbells in order to build the side and rear heads of the deltoids. Without this development, the shoulders would not look as impressive. Because there were very few or no machines designed to isolate these muscles, the bodybuilders had to use free weights (barbells and dumbbells) to accomplish their goals. Again, the use of free weights for these movements helped to build more muscle mass and strength.


Not every biceps movement was done for 6-8 reps. Arnold identified certain exercises that he called "definition-building movements," which he performed with relatively lighter weights for sets of 8-12 reps. Here, his focus was on squeezing and contracting the muscle, and holding the peak contraction for a long count. Concentration curls, preacher curls, and alternating dumbbell curls were among his favorites.
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.
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
Before hitting the sack, snack on a combination of slow-digesting casein protein and healthy fat. Casein coagulates in the gut, ensuring a steady supply of amino acids to slow catabolism as you sleep. About 30 minutes before bedtime, have 20–40g of casein protein powder or one cup of unsweetened low-fat cottage cheese (a stellar casein source) mixed with two tablespoons of flaxseed oil or one to two ounces of nuts or seeds.
I personally like to do a 5 second eccentric and the pause in the bottom of the exercise for 2 seconds and then explode up for a total of 7 second rep. This is significantly different than the 2 seconds most people do. By changing the tempo you will increase the time under tension and thus force the muscles to adapt to a different stress. This is something that should be part of your plan and it should be recorded in each session.
Is your resting heart rate jacked up today? Are you too sore from your last workout to walk? Did you only sleep a few hours the last night? Skipped breakfast and lunch? Congrats, you just earned yourself a rest day. In other words - go home. You aren't going to get anything but an increased risk of injury by training in any one of these conditions.
Along with the basic, compound movements, bodybuilders also added isolation exercises in order to develop their physiques and bring weak parts up to par. They knew, for example, that barbell and dumbbells presses were a great exercise for developing mass and strength in the shoulders but they also needed to add side lateral raises and bent over lateral raises with dumbbells in order to build the side and rear heads of the deltoids. Without this development, the shoulders would not look as impressive. Because there were very few or no machines designed to isolate these muscles, the bodybuilders had to use free weights (barbells and dumbbells) to accomplish their goals. Again, the use of free weights for these movements helped to build more muscle mass and strength.
Sometimes these do-it-yourself bodybuilding diets can lead to unhealthy habits, as in this case study about over-consuming protein and this one about over-supplementing. Consuming too much of certain macronutrients (such as protein) or micronutrients (such as zinc) can lead to health risks, sometimes long-lasting ones. And eating an unbalanced diet can affect sports performance, which does not help you reach your goals. Talk to your physician or a qualified nutritionist about any supplements you plan to take.

Most of these exercises can be modified, too. (I. e. one-arm row can be done with either a cable or a dumbbell, and a face pull can be done with either a band, TRX, or cable.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.
Disclaimer: The statements on this website have not been evaluated by the Food & Drug Administration. Information or products represented here are not intended to diagnose, treat, cure or prevent any disease. You should assume the Owner of MyFitnessNut.com has an affiliate relationship with the providers of goods and services mentioned on this website and may be compensated for making a referral when you make a purchase from a provider. We strive to provide you with good value and never mark up prices. You should always do your own due diligence before buying goods or services online or offline. MyFitnessNut.com does not accept payment or merchandise in exchange for the reviews themselves. They are written objectively with regards to the utmost honesty.

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.

Action: Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
Two to three days a week, you need to hit the weight room for a date with your barbells. Monday, Wednesday and Friday are ideal. You can focus on the powerlifts -- the deadlift, squat and bench -- to build muscle and in the process, burn fat. Expect to warm up by lifting light weights and to spend about an hour per session. Women: Don't forget to train hard, after your first month or so of getting acclimated. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle, advises fitness author Stuart McRobert, writing in "Iron Man" magazine.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]
You may need to stock your kitchen with lots of tuna and whole grains. Your 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. Many bodybuilders award diet for 90 percent of their success in bodybuilding. Combining chicken, green veggies and steel-cut oats is a great idea; so is combining whey protein shakes with oats and munching on snacks such as protein shakes or a handful of nuts.The muscle-building process for amateur female bodybuilders requires an increase in calorie and protein intake. You should take in a total of at least 1,200 to 1,500 calories every day to fuel properly the muscle-building process. In addition, ensure you consume enough protein; multiply your body weight in kilograms by 0.8 to find your daily recommended minimum protein consumption and then by 1.7 to find your daily recommended maximum protein consumption.

Don’t worry about what everyone else is wearing around you – this isn’t a fashion show. For shoes, look for a minimalist shoe with a hard, non-compressible sole.  Chuck Taylors are my personal favorite, but Steve wears Vibrams or Merrills. While there are some great shoe options specifically for weight lifting, as a beginner, the above multipurpose shoe will serve you just fine!
Warmups are important to get blood flowing to heart, lung, and muscles and lubricating (synovial) fluid loosening the joints ready for action. Each weights exercise should include a warmup with light weights and practicing the same form as for the workout weight. Sixty percent of your workout weight is about right for warmups. Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm.
An obvious one I know, but many misjudge this. If you have two weeks to get ready for the beach then the quickest way to drop fat (and subcutaneous water that can blur muscle definition) is to drop your daily carbohydrate intake to 50 grams of fibrous carbohydrates. So say hello to broccoli, cauliflower and kale, and kiss goodbye to breads, cereals, fruit, rice and pasta. Where people go badly wrong when dropping carbs is that they simply switch to eating lean proteins and don’t replace some of the lost carb calories with calories from fat. This inevitably leads to an energy crash and the subsequent blowing of the diet because the trainee simply runs out of steam and willpower. A few whole eggs, a piece of steak and plenty of supplemental Omega 3s (I prefer 10 grams a day for carbohydrate tolerant individuals, more if there appears to be insulin resistance) work wonders. 
Move carbohydrate quantity up or down according to your weight and energy levels as you train or compete. These are estimates of daily carbohydrate requirements for weight trainers. Intensity of exercise over time increases quantities required, and these estimates only apply to days of exercise. Choose the lower numbers if you're doing light exercise. Choose higher rates if you mix cardio sessions with weights.
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.
×