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]
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.
The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.
Simply stated, this means that if you perform an exercise using a complete range of motion, you can achieve a maximal effect in the process of muscle breakdown. Stressing the muscle over a long range of motion not only breaks down a much more significant amount of tissue, it also can help lead to more flexibility in the joints associated with the lifts.
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity.[13] In 1980, the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish, who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. It documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.
“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.
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
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.

Whey protein is a protein supplement found in protein powders which are specifically designed for lean muscle gain and excess body fat loss. Whey protein is a fast absorbing protein, it is absorbed quickly into the system through digestion and starts rebuilding and strengthening of amino acids in muscle fibers, causing muscles to grow bigger and stronger. An effective whey protein supplement is crucial in order to see effective and efficient results in muscle gain and generally in order to develop a lean, muscular physique. Using one tablespoon of whey protein powder in a protein shake once or twice a day is essential for muscle growth in every muscle group of our body.

Should you do cardio when you want to lose weight and get lean? Well it depends on your individual situation and body type. You’re going to hear mixed reviews and opinions on whether or not you should do cardio for fat loss. Some trainers say cardio is a waste of time and that you should only focus on strength training workouts. While other trainers recommend doing cardio on a regular basis.
OK. Imagine this: It's the end of the most intense workout you've ever had. It's gone extremely well up to this point. You just need to bust out one more set of deadlifts and then you can call it a day and relax with a nice protein shake. But when you pull the weight off the floor, it falls back down. You think to yourself what's going on, and that you know your legs have enough energy left to pump out a few more. What's the problem?
Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.

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]
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).
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.
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 Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.
You will start with 1 set of 12 repetitions for each of 9 exercises for the first week. At workout session 8, you should have progressed to 3 sets of 12 repetitions for each exercise. The weight you choose to start with will be sufficient to perform a set of 12 repetitions to failure with good form, which means that the twelfth repetition is pretty much the most you can do without resting. This is called 12RM (repetition maximum).
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.
It’s all very well having the latest accessories and the nicest car; but is it really necessary? At one point you need to ask yourself; If I keep spending will I have something to live off when I get older? The fact is the earlier you start saving the longer you have to accrue interest on your money, and this additional interest could prove to come in handy when you are in your senior years.
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.
I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high-glycemic carbohydrate like glucose, a medium-gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
Muscle is a very biologically active tissue in the body, meaning that the simple fact that it's there means it's burning more calories than other types of weight, such as fat weight or water weight. The addition of muscle tissue increases the body's ability to burn calories, meaning that in the long run, you'll be able to keep the fat off with much more ease.
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.
The use of cardio exercise to get into shape was surprisingly nearly non-existent in the time period from the 1960’s to the 1980’s. As mentioned before, gyms were well equipped with barbells, dumbbells and heavy, basic machines. Cardiovascular equipment such as treadmills, stair masters and elliptical machines were not developed yet. Some gyms would have a couple stationary bikes included in the establishment but they were not nearly as comfortable or as advanced as the equipment that frequents health clubs today.
Target particular muscle groups on particular days. Almost universally, serious bodybuilders will isolate muscle groups to train on particular days in the week. You might have one day that you just train legs and abs, then the next day you'll train pecs and arms, then the next day you'll do shoulders and back, and then you'll do an ab shredder workout. Your last training day can be cardio, and then give yourself two days off to recover.
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).
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.
As an example, few beginners enjoy leg day, and the one exercise they steer clear of the most is the squat. Leg extensions, on the other hand, well, they aren't so bad. But which one delivers more bang for your buck? That's easy: multijoint, free-weight exercises like the squat have been proven to be superior to single-joint moves and machine work. Multijoint moves have been linked to a greater release of muscle-building hormones like testosterone and growth hormone. Moreover, if you've avoided them until now, your muscles are likely to respond to a growth spurt.
See what's happening? You'll do 8 reps of incline hammer presses. Then, in drop-set fashion, you'll lower the weight so you can do 8 more reps. Lower it again so you can do a final 8 reps. Immediately go to machine flies where you'll also do 3 drop sets of 8. Follow those up with 3 drop sets of decline dumbbell presses. Each set ends up being 72 reps!

Avoid overtraining. Listen to your body. After bad form, overtraining is the most common mistake I see in the gym. If you find you are losing enthusiasm for your work outs, if you are constantly tired, if your progress has slowed or stopped, it's time for a break. If you have been training consistently, I recommend taking a week off every two to three months. You will return to the gym reinvigorated, renewed, and rested. You will not lose strength in one week. Even after a month off, chances are you will surprise yourself by returning to the gym stronger than when you left. Following a break is the ideal time to modify your training program.

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™.
Lastly we come to full-body workouts. The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose. But, true full-body programs will provide one direct exercise for each muscle group - quads, hamstrings, chest, back and shoulders (arms are worked when doing chest and back).
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury.[8] A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries.
If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.
Start standing with feet shoulder-width apart and dumbbells in hand. Hinge at the hips so that back is nearly parallel to floor and micro-bend knees. Let the dumbbells hang straight down, palms facing each other. Keeping back flat and torso still, engage back muscles to lift arms straight out to sides until they’re in line with shoulders. Your upper body will form a “T.” Return to starting position then repeat for 3 sets of 12 reps.
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.
Cardio makes you fat, tired and stressed. Don’t believe me, then have a look at all the recreational marathon runner with their little cortisol bellies. The occasional long walk is good, but jogging great distances is a total no-no for optimal body composition. If you want to blast your body quickly over a two week period then hit the gym twice a day, training your entire body in a three way split over five days. In the morning lift heavy weights for low reps (3-5), and in the evening train the same body parts but with repetition in the 9-15 range. The increased protein synthesis and elevated metabolism from the frequent training sessions will see your physique change at a rapid rate. One word of caution however, only follow such an intense programme for 2 weeks and then cut the frequency back down to once daily sessions in the 3rd week.  
Without any goals why would you even bother going to the gym? You need something to motivate you, something to aim for, otherwise you may spend a lot of time and effort in the gym for nothing. Having goals can determine what kind of routine you choose, what type of diet you follow, and ultimately is a great way to keep yourself focused. Many common goals include fat loss, weight loss, increase of size, increase of strength, etc.
“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.”
Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.
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