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.
Nutrition is important but I find that most people over-obsess about their diets. I hear people fretting over stuff like; Should I eat a chicken breast or a fillet of salmon? A handful of almonds, or a teaspoon of peanut butter? Broccoli, or spinach? brown rice, or yams? A half cup of yogurt, or a half cup of cottage cheese? High carb, or low carb? As much widespread confusion that exists regarding diets that should be followed in order to burn fat, the premise of the whole issue is actually very simple. Regardless of what you eat, as long as you take in fewer calories than you need in order to meet metabolic and physical activity energy requirements, you will lose fat. Some people have made great progress in fat loss simply by taking my advice and eating what they normally eat, but just eat 1/3 less of everything with the exception of green vegetables which are actually negative calorie food items that you can eat as much as you want off. Don’t complicate your nutrition and make it more difficult than it needs to be. Fats don’t make you fat, and carbohydrates don’t make you fat. Calories consumed beyond the body’s maintenance and growth needs make you fat.
Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
In step 3, cut back your energy intake by the 15 percent you added previously. Because you're now not the lean guy you once were, you may have to eventually eat slightly more to maintain that extra muscle, but that comes later. Bodybuilders do this to prepare themselves for competition: They put on muscle and some fat by eating, then they strip off the fat, leaving the muscle to show through. It’s called "cutting."
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
But regular unilateral work provides yet another advantage for building strength: core training. In the one-arm overhead dumbbell press, for example, the imbalance in weight distribution causes your core to work overtime in an effort to stabilize your torso. And the stronger your core grows over time, the more effective - as well as injury-free - you’re likely to be on bigger lifts such as squats, deadlifts and bench presses.
Stand with a micro bend in knees and feet slightly wider than shoulder-width apart. Grab dumbbells and hinge at hips so they hang in front of shins, palms facing you. Brace core and lift weights by squeezing glutes, thrusting hips forward, and pulling torso back and up. Focus on just hinging at the hips, not squatting. Repeat for 3 sets of 12 reps.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.
Whilst this article will most certainly not be turned into a debate about the use of PEDS (Performance Enhancing Drugs) in bodybuilding, what we will be doing is clearing up the fact that not every single bodybuilder is using anabolic compounds to improve their physique, which is one of the reasons why there are a number of natural bodybuilding divisions were 100% natural bodybuilders compete clean.
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.
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.
Below are nine weight training exercises that are the most beneficial for runners according to Holder and Fitzgerald. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. Or you can choose one to three moves from each area (upper body, lower body, core) for a total-body routine. Each move is demonstrated by Christi Marraccini, Head GO Coach at NEO U in New York City.
How on Earth anybody can find it within themselves to train 10,000 percent without the use of music is still a mystery to me. Music gets you pumped more than any other supplement - I don't care what they tell you - and it's all natural too! Not to mention free... or at least cheaper than any $50 dollar supplement claiming to get you "psychologically insane."
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.
After a tough sweat, it's important to rehydrate your body: "Drink lots of water and thank your body for what it was just able to accomplish," says Davis. A balanced post-workout snack is also a good idea. Go for one with carbs refuel your glycogen stores (one of your body's main energy sources) and about 10 to 20 grams of protein to help build and repair your muscles. "Don’t overcomplicate it," says Davis. If you're lifting and weight loss is one of your goals, though, it's still important to keep calories in mind—a post-workout snack shouldn't be more than 150 to 200 calories. Here's a guide to how many calories you should be eating for weight loss.
The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere. It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work, or traveling around the world, as long as you have enough space to move around, you can get your workout done (and fit it into a busy schedule).
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release. That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen. Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.
Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
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.
As an example, let's say someone's goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue.
It’s a topic long debated among trainers and strength coaches. Some contend that full-body workouts ultimately build more muscle by working muscles more frequently. Others believe that focusing on one or two body parts in each of your weekly workouts (e.g., back and bis, chest and tris, legs, etc.) maximizes muscular gains by working a muscle group extra hard and then allowing it to recovery completely
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.
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).
As a certified personal trainer in both commercial gyms and private settings since 2002, and as an assistant coach with the de facto gold standard multisport company in Boise, Idaho, Performance High, LLC., I have been afforded much exposure to the many different fitness communities, from bodybuilders to weekend warriors to enduroletes, whose personalities are all as diverse as their fitness goals.
They found little difference in muscle growth between those who worked in the hypertrophy range and those who lifted lighter weights for 20 to 25 reps (i.e., deep into the so-called “endurance range). As long as the subjects trained to “volitional failure” — the point at which they couldn’t perform another rep with good form — they got bigger and stronger. (Editor’s note: Volitional failure is different than absolute failure, which is when you simply can’t perform another rep. More on that in tip number six.)
“Imagine you've fasted for over eight hours,” he says. “At breakfast, you're firing your metabolism off really high. If you don't eat for another five hours, your metabolism starts to slow right down and you have to try and kickstart it again with your next meal. If you eat every two and a half to three hours, it's like chucking a log on a burning fire.”
Many aspiring bodybuilders devote all their time and energy to the gym, assuming that the key to strengthening and enlarging muscles is rigorous strength training. Although exercise constitutes a part of the equation, don’t forget about your diet. Without the right fuel, your body can’t turn into the muscle-building machine you’ve been dreaming of. So instead of spending all your time in the gym, head to the grocery store. Then, use our diet tips for bodybuilding to start crafting your meals.