The pyramid system of training was in vogue during those days. Bodybuilders using multiple sets per exercise would typically warm up with a light weight and gradually increase the resistance over the 4-5 sets so they were using their heaviest weights for the last sets. As mentioned above, the bodybuilders would start training faster while still using heavy weights as the contest got closer. This would increase the intensity of the workout while still using the same weights because of the decreased rest periods.


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.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

You may recruit more muscles than just the group you're focused on. Getting back to dumbbell presses, you not only use the pectorals, anterior deltoid (front of the shoulder) and triceps, but you may need other shoulder and back muscles to coordinate and hold your body steady during the exercises. Likewise, if you're doing standing front raises, you will naturally recruit muscles in your abdomen and back to steady your body.
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.
I've been training for 20 years and to commemorate that long training slog, I sat down and compiled my 10 best training tips. After I wrote them down, though, I realized that while they'd no doubt be valuable to the novice trainee, they're probably things that the advanced trainee already knows. So I also compiled a second list to augment the first. The second list gives my best advanced tips. The end result is, I hope, something that's valuable to both levels of trainees.
"When there is a particular muscle group that I really need to focus on, I like to lift a little lit heavier than usual, lifting roughly 6 working sets for 6 reps each," explains fitness model Tricia Ashley Gutierrez. "Then, if that muscle really needs more work, I like to come back three days later and train that same muscle group using higher-rep isolation movements."

Training intensity (average weight lifted per day, week, etc.) and relative intensity (percent of your one-rep max) are more critical to making gains in strength and power, especially among experienced trainers.[8-10] Using heavier weights and not consistently training to failure provides adequate stimulus, especially with regard to strength development.[8]


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.
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees).[citation needed]
You can't scroll through Instagram without clocking a mammoth cheat day feast, but are real-life bodybuilders consuming such a crazy amount of calories every couple of weeks? Not quite. When he’s dieting for a competition, Terry incorporates ‘re-feed days’ into his schedule. This means he eats the exact same food, but essentially doubles the portion sizes.
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity.[13] In 1980, the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish, who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. It documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.
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The glucose will cause an insulin spike to drive the nutrients into the muscle. The maltodextrin will be used to fill up the muscles with glycogen. Fructose should be included to replenish liver glycogen that has been used during training. The post workout meal should have at least 20% of the athletes daily protein needs and the best source of protein for the post workout meal is whey.
That all sounds ideal, but it doesn’t make the weight room any less scary. To ease your fears, try changing your view on why you’re weight training and what it can do for you. As a runner, you’re training for strength, not to bulk up with massive muscle gains. And because of the amount of miles you’re putting in weekly, the chances that you’d achieve a large increase in muscle mass are pretty low.
Try CHiKPRO™, a nutritious chicken protein isolate powder. Versatile and easy to use, this protein supplement should not cause water retention or bloating, making it perfect for those critical two weeks before a big competition. It contains a natural, beneficial balance of sodium and potassium. In addition, it is non-allergenic, dairy-free, and gluten-free. Visit our website to purchase products powered by CHiKPRO™.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
In my business, (I work in a retail vitamin store), I get customers all the time who come in looking for the magic supplement that will pack on pounds of muscle overnight. When I begin to question their training, eating, etc., I discover they've been training maybe 3-4 weeks; they train every day (sometimes I get a guy who says twice a day), they have no clue about protein intake, calorie intake, recovery, and on top of all that, the routine they use is anything but logical for their experience level. This extremely common!
In terms of actual gains, depending on the factors listed above, maybe 12-15 lbs. of muscle, 15 lbs. being on the high end. This assumes you are natural, by the way. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. Having said that, it makes sense to at least be aware of what they are and what they do, purely from a knowledge standpoint. There are enough knowledge resources available on line that you can learn about them if you choose to pursue that option.

Research shows that when adding a high-rep set to a traditional low-rep strength scheme, test subjects gained 5% more strength than when they performed only the heavier, low-rep work. While the reason behind this is unclear, researchers speculate that higher reps provided the stimulus based on the higher growth hormone (GH) levels associated with high-rep weight training.

Building muscle also helps burn fat. Performing heavy weight, low rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.
Bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals (e.g. every 2 to 3 hours). This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase. Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day.[citation needed] While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[38][39][40]
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."
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.
Different exercises will require different weights, but there are some markers that can help guide you towards the right resistance, whether you're using dumbbells, kettlebells, or a barbell. Go for a weight that feel heavy enough to challenge you, but not so heavy that you sacrifice your form. For example, if you're doing 15 reps, you should feel pretty fatigued by the time you hit rep 15. If you can breeze through all your reps, though, that's a sign you should up the weight.
True, monitoring carb intake is one of the best ways to play around with your weight, I don't dispute that. I do it myself, and it can be a powerful tool for people who need to lose a significant amount of weight. But the everyman athlete has no need to go bonkers cutting out all kinds of carbs just for the sake of it, because that sort of eating behavior is not sustainable for an endurance athlete.
Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone levels. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.[45][46][unreliable medical source?][47]
Believe me, whatever you're doing, you can do more. And no, you won't overtrain; you'll just advance faster when you push your limits. I used to think squatting 405 pounds for 10 reps was great. Now I can do 405 for 25 reps and it's okay, but I know I'm going to get up to 35 reps. Don't be afraid of more weight and more sets; just push a little more each and every workout (even adding 2.5 pounds is great). The greatest athletes in the world have done things that everyone thinks are crazy, but these are the same people breaking world records. Trust me, you can always do more. Train hard, train harder!
For incline pressing, I recommend incline dumbbell presses. Technically any type of incline press will do here. Barbell, dumbbell, machine (Hammer Strength makes an incline chest press that I love). But, my first choice recommendation would definitely be for the incline dumbbell press (in which case be sure to set the bench to a 30 degree incline or slightly less, not more).
Great post and video. John I have a question….you mentioned in a previous post about skin care and how important to you it is how your skin looks. I have to say you have great looking skin. A lot of bodybuilders just care about their body but not the skin. I would like to know what do you recommend to get rid of flat moles on the skin? I know the importance of vitamin d and how the sun is the best source however I’m very skin and when I get some sun over time I get a nice color but also flat moles or some freckles. Plus everyone tells me that since I’m fare skin to be careful with getting skin cancer from the sun…Any tips? I want a nice color and clear skin without any flat moles…thank you.

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.
You will start with 1 set of 12 repetitions for each of 9 exercises for the first week. At workout session 8, you should have progressed to 3 sets of 12 repetitions for each exercise. The weight you choose to start with will be sufficient to perform a set of 12 repetitions to failure with good form, which means that the twelfth repetition is pretty much the most you can do without resting. This is called 12RM (repetition maximum).
You know the deep burn you feel in your muscles after sprinting up several flights of stairs or pounding out 12 to 15 reps on your last set of heavy squats? That’s the result of metabolic stress, which is the accumulation of waste products from anaerobic energy production, and research shoes that it can be a powerful stimulus for adaptation (i.e., muscle growth). Want to maximize metabolic stress? Do moderate-duration, high-intensity activities that causes burning in the muscles; think 45 seconds of max-effort bodyweight squat-to-presses or lunge-to-curls, or 30 seconds of max-effort sprinting.
Often people make great progress for about the first 3 months and then plateau, usually because their body has become used to the movements and exercises ceasing them from further progression. Your routine should be changed about every 12 weeks (3 months) this keeps you interested at the gym, and constantly shocks your muscles with new exercises which is what will help you continue to grow and improve in the gym.

Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 
Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes.[1] An individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of extracellular dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance-enhancing drugs to build muscles.
If you follow a full-body program built around these seven categories, you'll be amazed at how well your body responds. If your goal is to add mass, these are the movements that will allow you to use the most weight and provide the training stimulus the body will need to grow. If your goal is fat loss, these are the movements that will allow you to burn the most calories and continue working harder in the gym. If your goal is just to get stronger and more athletic for whatever you decide to do later, these movements are the perfect tools.
“The stimulus to put on muscle that won’t be beneficial for running is much higher than people realize, and unless you’re either lifting relatively heavy and frequently and/or eating a hyper caloric diet, you’re unlikely to put on muscle,” says Joe Holder, USATF-certified running coach, Nike+ Run Club coach in New York City. “Just think about strength training one to two times a week, focusing on compound movement patterns, such as a lunge or squat, and shoring up the areas that could lead to increased injury if they are weak, like the hips.”
Get enough rest. While some people exert too little effort and easily lose patience, others also try too hard and over-train. You need to rest in between workouts. The muscles you stress during a workout should get about 72 hours of rest so that they can have the opportunity to recover and grow. You also need to get enough sleep very night. That means getting 7 hours of sleep minimum.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
What we love about descending sets is that this technique is really useful for hitting all the muscle fiber types in the muscle group being worked. We personally love using it for calves and biceps and it works really well on machine exercises where all you have to do is change the pin, such as: Leg Extensions, Leg Curls, Triceps Pushdowns, Lat Pulldowns, Low Pulley Rows, Calf Raise, etc. You can use this technique more often than the ones we have presented already.
Arnold frequently supersetted biceps and triceps movements—or, in other words, performed exercises back to back—to bring an enormous amount of blood into his arms. Blood carries oxygen and nutrients critical for growth, but these supersets also enabled Arnold to achieve his ultimate training goal: a killer pump. Supersetting a smaller muscle group like arms is easier than a larger one like legs, though Arnold often did that pre-contest as well.
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.
If you can't remember the last time you saw your doctor for a complete physical and blood work-up, now is definitely the time. Why? Well, first of all there's all the disclaimer-sounding stuff concerning any outstanding health issues you might not know about. Your doctor could have specific diet or training recommendations that you're better off hearing about now than later. But that's not the only reason.
If you have little experience of weight training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need not be done in a squat rack or power cage with the big bar and free weights to begin with, although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar barbells or a Smith machine can provide reassurance for the beginner. The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon.
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

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.
In terms of actual gains, depending on the factors listed above, maybe 12-15 lbs. of muscle, 15 lbs. being on the high end. This assumes you are natural, by the way. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. Having said that, it makes sense to at least be aware of what they are and what they do, purely from a knowledge standpoint. There are enough knowledge resources available on line that you can learn about them if you choose to pursue that option.
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.
The bulking and cutting strategy is effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance.[19] A sustained period of caloric surplus will allow the athlete to gain more fat-free mass than they could otherwise gain under eucaloric conditions. Some gain in fat mass is expected, which athletes seek to oxidize in a cutting period while maintaining as much lean mass as possible.
Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arm parallel to the ground. Slightly bend your knees and drop down while keeping your torso upright and avoiding leaning forward. Explosively extend your knees and hips as you drive the barbell overhead and stand up tall. Slowly lower the barbell back to your shoulders before repeating.
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]
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 lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps.
Over the past 7 years, I have heard more bad fitness advice unknowingly disseminated by otherwise well intentioned people than I could possibly ever formulate responses to. Indeed, most of the time, I let my best wide-eyed, mouth agape, "you've got to be kidding me" face signal my reaction to the bits of training nonsense I come across on nearly a daily basis. (Enter here please, 99.9% of the low-carb pundits.)

Precision nutrition for exercise can be complex and that’s why exercise physiologists and sports nutritionists are of great value to sporting teams and athletes. Even though keen amateurs and weekend warriors don’t have to worry too much about the split second in a race or the inch of bicep in a bodybuilding competition like the pros do, we can still eat well for our activity by following the basics of sports nutrition. If you need help sorting it all out, consult a doctor or dietitian who has experience working with athletes.
Take your barbells out for a date for at least three days a week. Monday, Wednesday, and Friday are ideal. Focus on power lifts- the deadlift, squat and bench to build muscle, and burn fat during the process. Have an hour’s warm up session by lifting light weights. You will need to train hard after a month of getting used to the weight lifting session. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle.
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