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.
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.
Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. There are two workouts listed, one for high volume and the other low volume. Give both workouts a try and see which one works best for you. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks.
This meal could be further enhanced by containing BCAAs , Glutamine and ribose. My post workout shake consists 1 serving of Pro Blend 55, 12 BCAA blend caps, 20 grams of Glutamine, 5 grams of ribose mixed with 8oz grape juice, 1/2 cup maltodextrin, and 1/8 cup fructose. I make this from ingredients that anyone could get at just about any health food store.
You can stick to natural supplementation with things like a protein powder and creatine if you're looking for faster gains. Now don't think I mean faster like 10x faster, I just mean slightly faster, but usually worth it for the cost. But don't go overboard on supplements either. A few basics should do. I recommend a protein, creatine, EFA's (essential fatty acids), a multivitamin, and amino acids. Once you become more experienced a pre-workout N.O. product could be a valuable addition as well.
“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.”
If you've been competing for five-plus years, there is a quiet confidence that comes from knowing what you bring to the table. If it's your first time, don’t allow yourself to get rattled. Nerves cause cortisol to shoot up, which causes water retention and all kinds of other unwanted issues. If you’re well prepared and you have done all the hard work, it's time to enjoy the fruit of your labor.
Simply knowing where you stand can help your efforts tremendously. In exchange for a few bucks and a little pain, you'll receive health benchmarks on things like cholesterol and triglycerides, blood pressure, fasting glucose, and perhaps bone density for older women. These are concrete, quantifiable areas where you can track progress and see your hard work translate into results.
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.
Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down, the use of protein and other food supplements, and the opportunity to enter physique contests. The number of bodybuilding organizations grew, and most notably the International Federation of Bodybuilders (IFBB) was founded in 1946 by Canadian brothers Joe and Ben Weider. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG). Consequently, the male-dominated contests grew both in number and in size. Besides the many "Mr. XXX" (insert town, city, state, or region) championships, the most prestigious titles[according to whom?] were Mr. America, Mr. World, Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia, which was started in 1965 by the IFBB and is now considered the most important bodybuilding competition in the world.
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.
When it comes to bodybuilding, discipline and work ethic is of paramount importance. Sculpting a fit body requires dedication, determination, and desire. However, once these key ingredients are taken care of, there are ways by which you can speed up or activate muscle growth in your body. These 6 ways will show you how you can get faster results with your workout regimen.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
For the leg curls, I’d recommend using a different type of leg curl machine than you used in the Lower Body A workout, assuming your gym actually has more than 1 type of leg curl machine. If your gym only has one kind, do it one leg at a time in the A workout, and both legs together in this workout. Or, if preferred, hyperextensions would be fine here as well.
Of all our diet tips for bodybuilding, consuming more protein is amongst the most important. Use a variety of protein sources to obtain your daily recommended amount, focusing on whole foods like poultry, dairy, eggs, fish, and lean meat. Unfortunately, greasy hamburgers and fattier cuts of meat like prime rib don’t count. To supplement your meals, use a quick and convenient protein powder. You can add it into your breakfast, bake it into granola bars, or perhaps prepare a post-workout shake.
Start small and work your way up the ladder one step at a time. If you make too big of goals, you may never reach them, and you may lose motivation and interest, which will ultimately lead to giving up. However, if your goals are attainable, once you do reach them, a never before felt euphoria will rush through your entire body, and you'll finally realize why everybody who is in this is in it. This'll only push you even harder the next time, and the next time, and then the next time, and before you know it you look back at old photos and can't even recognize yourself.
The more muscles you work, the better it is in terms of results. Working a small muscle group like your arms can get pointless pretty fast due to overtraining in the beginning. You might feel like am a bit inclined away from isolation workouts, which are an essential part of any body building routine. The problem is, not everybody needs to do it. As far as a complete beginner goes, he first needs to build a strong base in terms of strength and muscle mass before you can proceed to actual body building and the long bulking-cutting cycles.
Last, but definitely not the least, your nutrition. You are what you eat! Get enough protein. Get enough carbs, fats and other nutrients to support your body. The question is what is enough. If you are really serious about working out and is training hard then you need to consume about 1-2 gms of protein per pound of your body weight. Again, this is applicable only if you are training hard and lifting heavy. If you are looking to bulk up, then you need to eat a calorie surplus; meaning more carbs and fats. If you are trying to cut down, then eat at a calorie deficit. Try to make sure that your diet contains as much raw food as you can think of. Besides that, cook as much as you can and avoid processed/canned foods as much as possible. Have a cheat meal every week to keep yourself in the game and to not feel like you are punishing yourself.
The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.
Protein provides the amino acids used to build muscle. Shoot for 1–1.5g of protein per pound of body weight, or 180–270g a day for a 180-pounder. Top protein picks include dairy, eggs, poultry, red meat, and seafood. These foods offer a wealth of complete protein, providing your muscles with the aminos necessary for recovery and growth. You may supplement with whey, casein, and soy protein powders as well. And don’t overlook plant-based protein sources such as quinoa, beans, and hemp seeds.
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.
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.
A more effective strategy is to cause the body to make less cholesterol by lowering your total fat intake. This strategy is much more useful because when you eat less saturated fat, your body doesn’t have to make as much bile to emulsify the consumed fat. Bile is 50 percent cholesterol, and it shows up in the blood with the fat you eat. If you eat less fat, you don’t need as much bile and your total body pool of cholesterol drops.
The lower volume, high intensity workouts would not use the pyramid system because they were employing less sets for each exercise. The bodybuilders using the low volume workout would do 2-3 light sets at low intensity to warm up the muscles, joints and tendons. When they were fully warmed up, they would use the heaviest weights possible for the required number of sets. They would take the set to failure, often using advanced training techniques such as the rest-pause method, drop sets or forced reps to go beyond normal muscle failure. Because each working set was so intense, the rest periods for this workout would be longer in order to fully recuperate before taking on the next heavy set.
The “one set to failure” approach — doing a single, all-out set of an exercise instead of multiple ones — has long been a popular, timesaving strategy among bodybuilders. And recent studies suggest that it can be effective for building muscle. But research (including this study) comparing lifters who performed just one set per exercise with those who performed three to five, suggests that, in general, more sets wins for muscle building.
Listen to your body. If you have a training day scheduled on paper but feel like rubbish, a day off focused on quality nutrition and adequate rest might actually improve your results. After all, you damage muscle in the gym; you build it with quality rest and nutrition. Pushing through when you're overly tired can be a recipe for disaster or injury.
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.
The Nerd Fitness Beginner Bodyweight workout is a great (free) place to start if you’re looking for a super basic, easy to follow bodyweight routine. This workout from my buddy/fellow Nerd Roman takes you through some very basic movements. Beast Skills and Gymnastics WOD also both offer great tutorials and progressions on how to master bodyweight movements, both basic and advanced.
You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.
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.
Further suggesting that training to failure plays a lesser role in the hypertrophic response is a study that noted that training to failure with light weight did not produce marked strength gains (meaning that failure itself wasn't the most critical factor). In fact, increasing the resistance of the movement recruits more motor units and is correlated with gains in strength and hypertrophy.[6,7]
Register with the IFBB to compete at the national level. The International Federation of Bodybuilding and Fitness (IFBB) governs all national and international bodybuilding competitions, including the Arnold Classic, Mr. Olympia, and a variety of regional championships. If you want to become a pro and compete at the national level, you need to register with the IFBB and compete.
Game meat used to be a big part of the American dinner—bring it back. Bison, elk, ostrich, and venison are among the best muscle-building foods. Besides having a superior protein-to-fat ratio that helps pack on lean mass, most game is grass fed and has plenty of room to roam. This produces more fat-burning omega-3s and conjugated linoleic acid. Look for game meat at farmers’ markets or order at eatwild.com. Also, keep an eye out for game meat jerky, a stellar, protein-packed snack option.
Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (fat-free body weight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.
In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business," Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.
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.
One scary-sounding study says your health depends on x, but another says it depends on not doing x. One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. And, let's be honest, so does the Shake Weight guy! So does that online writer guy shouting at you about intermittent fasting, high reps, low reps, high-carb, low-carb, no-carb, steady-state, or HIIT.
This is very important and can be very beneficial for beginners. It allows you to track your progress, see what exercises you enjoy, which ones you are improving the most, and what areas you need the most work on. Your journal should include the date, time of workout, duration of workout, the exercises, sets, reps, rest between sets, meals for the day, and supplements you may be taking.