It’s worth reading the introductory weight training information before starting this program, or any program for that matter. The exercises use the standard free weights and equipment found in most gyms. All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period. Take care with injured or dysfunctional joints. Get medical advice before starting weight training if this applies to you.

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.
Muscle soreness is a common side effect to working out. It subsides as part of the recovery process. Delayed-onset muscle soreness is the most common type of soreness and occurs 24-72 hours after training. This is why rest days are important, to allow soreness to disappear before training again. In fact, if you are scheduled to train and are still sore, take an extra day off.
Monitor your actions and results. You need to have a record of everything you do and every food you take. With today’s smartphones, you can easily find an app for that. You can also take full body pictures of yourself so that you can track your progress. By jotting down your activities in a journal, you can make accurate tweaks that can bring you better results. This is important especially if your progress has stalled.

Muscle, unlike flab, is a metabolically active tissue, and you need to put away plenty of calories to keep it growing. Eat too few calories and you’ll whittle it away. When mass gain is the goal, aim to consume about 20 calories per pound of body weight each day (about 3,600 calories for a 180-pound guy). If you find that 20 calories per pound packs on mass and fat, drop to 16–18 calories. But this doesn’t mean you’ve got the green light to pound pizza. Quality matters too, so keep it clean.

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.


The rest period between sets is variable according to your goals. For strength rather than muscle size (hypertrophy), longer rests are required—preferably about two minutes or more. For hypertrophy and elements of muscle endurance, shorter rest usually works best—around 45-90 seconds. Considering that this program is designed for a combination of strength and muscle building, you will rest for one minute if possible. Longer rests between sets are sometimes problematic in busy gyms but a longer interval than one minute is fine if that's what you require to continue.
One bodybuilding “secret” that works amazingly well is to simply practise posing your muscles. Provided that you are lean enough in the first place rapid definition can be gained by simply flexing your muscles as hard as you can, as often as you can. Try this little experiment – every day contract the quadriceps muscles in your right thigh as hard as you can for 20 sets of 15 seconds. Take a photo on the first day, and then a photo after day 10. You will be amazed at the difference. Send in your before and after shots to [email protected] and the best example of this I will post up on my main Ultimate Performance website and/or in a follow up article to this one if the Editor allows it.
Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
Only at the advanced bodybuilding stage should you consider using some advanced supplementation like creatine and glutamine. These supplements work best on a body that has gone through the proper beginner and intermediate stages and that is also being trained to the maximum, is fed properly, and rested well. Also, ensure that you are using the right basic bodybuilding supplements as well. Many times, as bodybuilders get more advanced, they forget to take their basic supplements, such as multiple vitamins and minerals.
Weight: Beginners should start with weights that can be lifted 10-12 reps to fatigue with good form. Fatigue means that you cannot lift the weight one more time with good form. If you have to lean back or throw the weight up, then it's too heavy. Lifting 10-12 reps to fatigue will maximize your strength gains and minimize the risk of overtraining or injury.
Bodybuilders got into shape for competitions by both adjusting their diets and increasing the intensity of the workout. The high volume trainers would burn an incredible amount of calories just by the sheer amount of work performed at each training session. Many bodybuilders would increase the frequency of their training as the contest got closer, doing a double split routine for the last twelve weeks before the competition. A double split routine would include two training sessions per day, one in the morning and another workout about eight hours later in the late afternoon or early evening.
Figure out how to pay the bills. Bodybuilders don't make lots of money, so the idea of becoming a professional bodybuilder is a lot like the idea of become a professional poet or professional painter: it'll take a lot of your heart and soul, but you'll also need to figure out how to take care of the practical details. You've got to support your bodybuilding with some other kind of work to pay the bills.
Since I work out late, I don't want the caffeine but I do want the "volumizing" effects of this drink plus the anabolic effects of the other drink, so I mix Gatorade with a creatine/nitric oxide/glutamine/BCAA powder. This works well and powers me through my workout. After training, within about 20-30 minutes, have a protein shake with fruit mixed in as discussed in the "supplements" section. This further helps recovery and growth.
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.

For bodybuilding, you need to gain muscle. And to gain muscle, you will have to keep adding weight to the bar. The principles you have set won't matter if you don't put more pressure on your muscles as time goes by. When you get stuck, you should go for other strategies like supersets and drop sets, to name a few. This will help you increase the potential of your body.
About 6 months ago, while playing basketball, I landed awkwardly and tore my A.C.L. My doctor told me that if my legs were stronger, my injury would have been less severe. Just two months ago, I started to train my legs again, squatting just the bar and eventually working my way up. I've still got a long way to go before I can play basketball or even run again.
Muscles don’t grow unless they need to overcome a resistance, and, to a point, the harder you need to contract them, the greater the “mechanical tension” and resulting growth stimulus will be. It’s the ‘use it or lose it’ principle. The most effective way to do that? Grab a weight (or resistance band) and have at it. Research suggests that mechanical tension disturbs the integrity of a muscle, triggering a series of changes that ultimately results in increases in not only size, but also contractile strength and power. In general, the heavier weight you can lift with good form, the more tension you produce, and the more you’ll grow.
When you were young, you think you can sleep anytime. You think you can stay awake all the time. But all these will make you pay a price later in life. And your body will no longer be capable of such habit. Start going to sleep and waking up at regular times. This can do you a world of good. It will help you remain fresh through-out the days and lead to good sleeping habits for the future.
It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.

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.  
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)
It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.

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.
"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!"
Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
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.
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.

Find experts you can trust. Your gym should have professional trainers ready to help you achieve your goals because you won’t be able to learn what you need to know quickly. With a fitness trainer, you can get sound advice instead of having to wade through the massive amount of bodybuilding information online. You will need the help of a nutritionist to assist in planning your diet, while a trainer can help you with your workouts. The advantage of getting a pro to help you is that the diet and workout plans can be customized to suit your needs. You don’t have to follow a generic plan.
My advice is to get them removed from a dermatologist if any of them stand out that much they look like a nuisance. Now, small moles will always get darker as the level of melanin in your skin increases, this is definitely more prevalent with guys who use melatonin 2, that shit actually gave me new moles when I tried it and I swore it off for good. I would just develop a good base tan and then tan once/wk to maintain it. That is what I do MOST of the year, once you get the base just do a maintenance deal once/wk. Once/wk in a tanning bed isn;t giving anyone skin cancer that wasn’t going to get it anyways, you feel me?
My advice is to get them removed from a dermatologist if any of them stand out that much they look like a nuisance. Now, small moles will always get darker as the level of melanin in your skin increases, this is definitely more prevalent with guys who use melatonin 2, that shit actually gave me new moles when I tried it and I swore it off for good. I would just develop a good base tan and then tan once/wk to maintain it. That is what I do MOST of the year, once you get the base just do a maintenance deal once/wk. Once/wk in a tanning bed isn;t giving anyone skin cancer that wasn’t going to get it anyways, you feel me?

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to 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.
Fat, including the much-maligned saturated fat, is necessary for building a rock-solid physique. It revs up testosterone production, provides necessary calories, and helps your joints endure the heavy lifting needed to spur muscle gains. Aim for at least 0.5g of fat per pound of body weight (90g for a 180-pound man), or 30% of your total daily calories. Divide that into equal thirds from saturated fats found in beef, coconut products, and dairy; monounsaturated fats from almonds, avocado, olive oil, and peanut butter; and fat-burning polyunsaturated fats found in fatty fish, flaxseeds, hemp seeds, and walnuts. Avoid the trans-fatty acids found in fried foods.

Processed and fried foods will be going bye-bye as part of your bodybuilding program. You'll need five or six small meals each day with lean protein to repair muscles, carbs to fuel your workouts and healthy fats to satisfy hunger. Lebo advises that you create meal plans for your week. Rest your muscles a full 48 hours before working the same muscle group and get plenty of sleep. 

So, for example, with the moves above you'd do 15 squats followed by 15 push-ups. Take a little breather then repeat that two more times. Then you move on to your walking lunges and lat pull-downs (and repeat those three times total, too). You can really do anywhere from eight reps to 15 (and even just two sets, if you don't have time for three), but "it’s not a bad idea for beginners to start with a 15-rep range to get comfortable with the exercises," says Davis. And while there's some debate over whether three sets of an exercise is really best, "it’s a great beginner model," says Davis. Don't overcomplicate things when you're just getting started.
Old-School Bodybuilders were a completely different breed from the monstrous figures which take to Mr Olympia stage today. They built physiques that were chiseled from raw athleticism, cardiovascular fitness and pure functional strength. Old school bodybuilding placed just as much emphasis on health, vitality and well being as it did on muscle size
After session 12, consider whether you need to increase the weight for any particular exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t increase the number of sets beyond 3 at this time.
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