Prepare for the long haul. It's important to know that you're not going to start doing deadlifts one day and wake up the next day bulked up like the Hulkster. Bodybuilding takes a long time for you to see the kind of results you're hoping for, but with the proper time and dedication, you will start seeing those results. This isn't a field for weekenders who love action movies, it's a 24-7 lifestyle. Think you got what it takes? Get training.
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.

“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.”
One aspect many new bodybuilders look into is protein shakes. These are a quick and convenient way to take in more protein and calories, but they aren't necessary. If you have a hectic lifestyle and can't always make time to eat a meal, a shake may be useful. But otherwise, you should be able to get all your protein and calories from whole foods. When pushed for time, trainer Nate Green recommends a simple, healthy, high-calorie shake consisting of almond milk, bananas, whey protein powder, coconut and a greens supplement. Have one or two of these per day if you can't fit in solid meals. Adjust meal serving sizes to fit your calorie needs and aim to split these calories among three meals plus a couple of snacks. Should you find you're struggling to hit your calorie goal, add in more calorie-dense foods such as nuts, nut butters, dried fruit, whole milk and olive oil.

Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
Note the flexibility here. If you're an experienced casual lifter starting an organized program, you may be able to kick off with 3 X 12 from the beginning. If you are new to weights and have some fitness issues, you should start with one set and progress slowly. Doing only 1 set of 9 exercises will not take too long, perhaps only 30 minutes with warmup included. Doing an extra 20 minutes or more of cardio before or after weights would be time well spent at this stage. Once you reach full stretch in the program, aerobic training may be better done before weights or at a separate session.
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.
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.

Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)
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

Learn them, and 70% of your battle's already been won. These basics are a must for any serious lifter/athlete to build a basic strength and physique base. Similarly, compound/multi-joint movements are always the "bread and butter" for every good training program – learn them, master them, repeat them, and improve them! Keep in mind that sometimes a workout of 10 sets of heavy deadlifts or squats will give you a better workout than any "fancy" leg/back session.
Exercises in which you pull the weight perpendicularly into your body—often called rows—were a big part of Arnold's back workout. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but each one was done with high volume and progressively heavier weights. Arnold followed a pyramid scheme in which he increased the weight on successive sets for fewer reps. Only the heaviest sets were taken to muscle failure.
If a bodybuilder needed more recuperation time and could not recover adequately in order to train six days in a row, they could train more muscle groups in one workout. This would allow for more rest days so the body could recuperate better. For example, bodybuilders could train the chest, shoulders, triceps and calves on Monday and Thursday and their legs, back and biceps on Tuesday and Friday. By training all their muscle groups in a two day split instead of three, this would allow them three days of rest each week.
Your sweet tooth can completely derail your diet if you aren’t careful. In addition to avoiding obvious sweets like candy, cake, and cookies, remember to watch out for excess sugars in processed foods. For example, you might be surprised how much sugar is in some yogurts, pasta sauces, and cereals. Don’t forget to bypass soda and sugary cocktails and coffee drinks as well. In place of these sweets, as a dessert after your meal, try eating some fruit or a small piece of dark chocolate.
Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and two seconds to press back up. Remember to keep your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the pushup.
Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs or COSIDLA Inc. products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.
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.
Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.
As you have hopefully passed beyond the need to throw obscene amounts of weight around, it's important to realize that not only will you get better results from training by feel, but you will also tend to put less pressure on your joints. Don't get me wrong, it's still crucial to train to failure in the six to eight rep range using compound lifts. Those types of lifts are important, but they are not the focal point of every routine. Use intensity-building techniques such as rest pauses or dropsets, to recruit more muscle fibers.
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.
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.
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