Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.

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.


I now know that was a mistake. An eight-week Australian study that found that doing one of four sets of bench presses to failure produced double the strength gains compared to lifters who didn't take any of their sets to failure.[1] But in a follow-up study, the researchers found that doing more than one set to failure on the bench offered no additional strength gains.[2]
In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics, which would hopefully lead to it being added as a full contest. This did not happen and Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.[11]
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.
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. 

Train each body part once per week. With the exception of abs, directly training a body part with high intensity more than once a week is usually overtraining. If you are striving for maximum strength gains, power, and muscular growth, high intensity translates to low reps and heavy weight. Three to four sets of three to four different exercises per body part is optimal. Large muscle groups like chest, quads, and glutes do well in a rep range as low as 6 or 7. With smaller groups like biceps and triceps, and difficult to isolate groups like shoulders and back, stay within a more conservative rep range of at least 8 to 10 per set. View exercises for all the muscle groups here.
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]
If you’re constantly depriving yourself of the foods you enjoy most, there’s a much greater chance that you’ll simply become discouraged and quit. Figure out what you need in terms of overall daily calories and macronutrients (the level of detail that you apply here is dependent on your individual goals and situation), and then allocate a small percentage of that to allow for the foods you crave most.
If you're 12 weeks out from a competition, you want to maintain as much muscle as possible while torching fat from every angle. This means low-intensity cardio – high intensity cardio speeds up your metabolism and burns fat very quickly, so you run the risk of burning muscle too, Terry says – either first thing in the morning on an empty stomach, or immediately after your weights session, once you’ve depleted those glycogen levels.
Choose your favourite cardio exercises like spinning, outdoor biking, running, hill sprints, or swimming, whatever it is, hit it hard. Literally! Experts advise to perform HIIT, high-intensity interval training, to burn fat in a time-efficient manner. A 3-to-1 rest-to-work ratio is effective. It means you can, for example, go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.
While seasoned lifters may choose to do different exercises every day during a week-long period (and repeat the same moves the following week), there's no need to follow this type of program when you're just getting comfortable, says Davis. "Stick to the same basic moves two to three times a week to build a basic level of fitness and strength," says Davis. "Why complicate things if you don’t have to? Great results can be made by repeating the same workout but increasing weights as you become stronger." Switching things up can help you avoid a training plateau, explains Davis, but so can increasing weights while doing the same exercises.

Of course, cardio is an important part of fitness too, but the benefits of strength training are major. Strength training helps build muscle, and lean muscle is better at burning calories when the body is at rest, which is important whether you're trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you're a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
In a study published in the journal Amino Acids, Finnish scientists discovered that weightlifters who consumed whey protein before and immediately after workouts produced more of a compound called cyclin-dependent kinase 2, or CDK2, than those who didn’t take whey. CDK2 is believed to activate muscle stem cells involved in hypertrophy and recovery from intense training. In addition, a 2009 study by Japanese researchers found that consuming whey and glucose prompted larger stores of post-training muscle glycogen (the main energy source for working muscles) than ingesting just glucose. Shoot for 20–30g of fast-digesting whey protein isolate or hydrolysate 30 minutes pre-workout and immediately post-workout.
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]
Captain's chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

In 1990, professional wrestling promoter Vince McMahon announced that he was forming a new bodybuilding organization named the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.
In this video, I share 6 Bodybuilding Tips for you beginners out there. My goal is to help you save time and accomplish your fitness goals faster than I did. I hope that you guys enjoy these beginner videos and apply the bodybuilding principles and beginner tips I discuss in the video. If you learned something, please be sure to SHARE this video and help me help others like yourself. Thank you guys for watching and please subscribe if you haven't already. Cheers.
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.

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. 
Also, make sure to bring about sufficient variety in your routine once every 2 months or so. These are some generic rules for starters. If you can follow them you should be on the right track. By that time you would have had enough experience or made enough friends in body building who knows the craft better than someone who is not into it but has only a general idea of the proceedings.
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.

Get the right gear. While it's probably not the most important thing, if you're trying to be a bodybuilder, you might as well get some clothes and gear that will help to emphasize how jacked up you're getting. Purchase some good posing trunks, tight-fitting muscle shirts, and a good training belt to help keep you secure during your workouts. Weight-lifting gloves are also common.
"Making strategic changes to your workouts keeps plateauing at bay," agrees Grenade's Vinny Russo. "Once you get comfortable, you tend to stay there. This limits your physical potential, because you're no longer progressing. Get out of that comfort zone and push your limits. Once you become accustomed to that style of training, manipulate another variable to keep making it a challenge!"
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.

According to muscleandstrength.com, females who are trying to lose fat and develop a lean, strong body, should follow a low carbohydrate diet. Women tend to burn a higher ratio of fat to carbs than men, states muscleandstrength.com. Protein is necessary to develop muscle and should be consumed in small meals throughout the day. The protein you consume should have all nine essential amino acids. Examples of complete proteins are meat, fish, poultry, egg whites, soy and whey. Each small meal should also contain monosaturated fats such as salmon, olives, most nuts and avocados. The carbohydrates you consume, in limited amounts, should be complex carbohydrates. Complex carbohydrates provide you with sustained energy. Examples of complex carbohydrates are fruit, vegetables, whole grain pasta, and beans.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:
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