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!
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.
Move carbohydrate quantity up or down according to your weight and energy levels as you train or compete. These are estimates of daily carbohydrate requirements for weight trainers. Intensity of exercise over time increases quantities required, and these estimates only apply to days of exercise. Choose the lower numbers if you're doing light exercise. Choose higher rates if you mix cardio sessions with weights.

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.


"Wide-grip pull-ups coax the upper lats to come out," Arnold wrote. Understand that with wide-grip movements, the elbows stay out away from the sides, which engages the upper lats more effectively. With closer-grip and reverse-grip back exercises, the elbows stay in tighter to the sides, which reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. So depending on elbow position relative to your torso, you can effectively focus on some areas of the back over others.
After a muscle has been stressed sufficiently with high-intensity training, you must not train that muscle again too soon so that you allow for the body to respond with a compensatory build up of new muscle tissue. You can measure your progress to determine whether or not you’re allowing enough recovery time for growth to take place simply by taking note whether or not you’re stronger any time you repeat any given workout. Some people have argued this point with me and have stated that there is no relationship between muscle size and strength. If this is the case, and you don’t need to get stronger in order to get bigger, than how exactly should you go about getting bigger? By getting weaker?

Design your training regimen to conform to your athletic objectives. Many athletes cycle their training according to their competition schedule. Three to four months out from a fight, a boxer might "train heavy" for strength and power. By eight weeks out, he/she has decreased the weight, increased his reps, and cut back on free weights to emphasize cables and machines. During the last four weeks, he/she eliminates weight-training altogether, concentrating entirely on speed drills and boxing. A power lifter will employ the opposite strategy. Three months out from a meet, he/she may incorporate many different exercises into his/her routine including machines, cables, and free weights. Two months out, the reps have dropped and so have the number of different exercises. The last weeks before the meet may include sets of only two or three reps of the most basic movements: bench press, squat, and dead lift.

A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful exercises—especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.


In recent years, the related areas of fitness and figure competition have increased in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. McLish would closely resemble what is thought of today as a fitness and figure competitor, instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them. A study by the Clinical Journal of Sport Medicine found that female bodybuilders who are taking anabolic steroids are more likely to have qualified for substance dependence disorder, to have been diagnosed with a psychiatric illness, or to have a history of sexual abuse.[14]

The use of cardio exercise to get into shape was surprisingly nearly non-existent in the time period from the 1960’s to the 1980’s. As mentioned before, gyms were well equipped with barbells, dumbbells and heavy, basic machines. Cardiovascular equipment such as treadmills, stair masters and elliptical machines were not developed yet. Some gyms would have a couple stationary bikes included in the establishment but they were not nearly as comfortable or as advanced as the equipment that frequents health clubs today.


Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and even though you can't change your body weight to increase or decrease the resistance, there are some things you can do to increase the resistance. Here are some suggestions.
Attract sponsors to go pro. The more competitions you win and the more your physique starts to speak for itself, you'll need to start attracting sponsors, essentially going pro. This means that you'll be able to make money to train full time, without having to worry (at least as much) about doing other things to fund your bodybuilding. This is the dream that every bodybuilder works toward, and it'll only be available to a select few, with the genetics and the effort to make their bodies into Olympia-level physiques. Keep working toward this.
Arnold wrote that he always included at least one dumbbell movement in his routine. By supinating his hand (turning it upward as he curled), he felt he got a greater "peaking" effect because the brachialis is recruited into the motion when the hand starts in the neutral position. Arnold performed supinating dumbbell curls simultaneously and with alternating reps. The latter allows more body English and a bit of rest between reps.
Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[23] In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), however, the emphasis is different.
It can be hard to know where to start when beginning strength training. There are countless exercises you can do, some of which work some muscles, but not others. There are safety concerns to beware of, a wide variety of sometimes confusing equipment to help you in your efforts, and so on. With some familiarity of the basics of getting started with strength training, actually doing so can become far less daunting, and you can begin to craft a routine that is targeted toward helping you achieve your personal goals.

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?
Simply stated, this means that if you perform an exercise using a complete range of motion, you can achieve a maximal effect in the process of muscle breakdown. Stressing the muscle over a long range of motion not only breaks down a much more significant amount of tissue, it also can help lead to more flexibility in the joints associated with the lifts.
In the realm of fitness, three-month workout programs dominate the landscape. You’ve even seen plenty of them in our magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of muscle gains.
Focus on form. Good form means you can reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form, pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement.

This is not the type of principle that you use at the end of the final set of an exercise. For example, if using this principle for training your Thighs, you first do a set of Leg Extensions, reach failure, and then move to Squats with no rest. After Squats, rest for the prescribed amount of time and repeat the process for the required amount of sets. Note that you will need to reduce the weight that you normally use in the squats in order to use this principle or otherwise you will end up making a scene at the gym.
What can a bodybuilder do to break a plateau? Advanced bodybuilding training techniques are applied on an occasional basis to introduce variety into the bodybuilding routine in order to further stimulate muscle growth. The purpose of such bodybuilding techniques is to take the muscle beyond the point of failure. Muscular failure is the point in which performing another repetition in good form becomes impossible and also the point that stimulates the muscle to grow. Most of these advanced bodybuilding training techniques should only be used sparingly; do not use them on every workout or else you risk overtraining and/or injury. Supersets, tri-sets, and giant-sets, however, are the exception to this rule and can be used on every workout.
If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.
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.
For elite athletes, sports nutritionists and coaches take eating very seriously, because a few fractions of a second in a sprint or a few seconds in longer races can mean the difference between a gold medal and a “thank you for coming.” Even in the amateur ranks, you can maximize your workout by eating in a way that makes the most of your hard work. Meal timing is an important part of this.

Both the products are available for sale at GNC. Muscle rev Xtreme is GNC’s best testosterone booster. In order to get the best results it is advised that one should take muscle rev Xtreme early in the morning and during the day give a good detox to your body with the rev test. The consumption of both the supplements should be combined with a healthy diet and a good workout. Between both of them, muscle rev Xtreme’s price is higher, but this is due to the high quality ingredients used in it. A fourteen day free trial of these products is available online which can be subscribed for and on payment of just the shipping charges, one can get a free supply of both these supplements for a whole month.


One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones—again, working in the 8–15-rep range—which is a substantial increase in volume from Week 1.

The compound movements, exercises that utilize several major muscle groups during the execution of the exercise, are responsible for building the greatest muscle mass. Exercises like bench presses, barbell rows, squats, overhead presses, dips and dead lifts, allowed the bodybuilders to use more weight and develop more muscle. Bodybuilders in those days knew that the basics were the key to getting big.


The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
When lifting it is essential to focus your mind completely on the muscle group you are attempting to work on. This makes sure that you are actually using the target muscle to lift the weight rather than accessory muscles or even momentum. This skill will develop with time, and as you progress in making that mind to muscle connection, your workouts will become much more productive and efficient.
Research confirms that training one limb at a time forces the recruitment of more muscle fibers and produces more force, since a limb working alone requires more effort to move a weight from point A to point B than when it’s working in concert with another limb. Consider the barbell curl: A lifter who can curl a 100-pound barbell for 10 reps can likely perform dumbbell curls with 55 or 60 pounds in each hand because of the resultant increase in muscle fiber recruitment. In addition, unilateral training tends to maximize the number of growth-prone fast-twitch fibers that are called into play.
Think of your muscles as a piece of gum, if you try to stretch a cold piece of gum it will break, similar to your muscles, but if you warm up prior to stretch its like stretching a piece of chewed gum. You should also be stretching before and after cardio, as stated above it enables blood to flood your worked muscles to improve healing and the most important reason is to
Sandow organized the first bodybuilding contest on September 14, 1901, called the "Great Competition". It was held at the Royal Albert Hall in London. Judged by Sandow, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming amount of audience members.[4] The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham. The silver Sandow trophy was presented to second-place winner D. Cooper. The bronze Sandow trophy — now the most famous of all — was presented to third-place winner A.C. Smythe. In 1950, this same bronze trophy was presented to Steve Reeves for winning the inaugural NABBA Mr. Universe contest. It would not resurface again until 1977 when the winner of the IFBB Mr. Olympia contest, Frank Zane, was presented with a replica of the bronze trophy. Since then, Mr. Olympia winners have been consistently awarded a replica of the bronze Sandow.
Keep things simple at dinner and aim for an even distribution of protein, starchy carbs and vegetables. Pick steak, chicken, pork, turkey or fish for your protein, or a soy-based product if you're vegetarian. Pasta, sweet potatoes, couscous, quinoa and buckwheat are all nutrient-dense, high-fiber carb sources. And as for vegetables, anything goes. Consider making double your evening meal to take for lunch the next day.
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.
On January 16, 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The competition was promoted by Bernarr Macfadden, the father of physical culture and publisher of original bodybuilding magazines such as Health & Strength. The winner was Al Treloar, who was declared "The Most Perfectly Developed Man in the World".[5] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Macfadden and Charles Atlas continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]

Aside from that point, weight lifting is said to elevate your metabolism for up to 48 hours after the fact, meaning that not only are you burning calories while lifting, but also for hours and hours afterwards, meaning that the lifting takes sort of a precedence over the cardio, since cardio tend to only burn calories while the cardio is being performed. This is assuming that the cardio is of low to moderate intensity because it is also suggested that very high intensity cardio can cause this same prolonged raised metabolic effect.
Most of these exercises can be modified, too. (I. e. one-arm row can be done with either a cable or a dumbbell, and a face pull can be done with either a band, TRX, or cable.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.
Assess your skills. Consider hiring a fitness trainer to work with you at a gym or at your home if you're a beginner. It's difficult to learn on your own how to lift weights from a book or even a video. You can do it, but the hands-on approach with a trainer is superior. You don't need to use the trainer forever, either. You can start by having the trainer design a plan for you and show you how to do it, and then depending on your skill, you might only need a couple of sessions and then a periodic follow-up with the trainer, say, once every one to two months. Learning how to lift weights properly will give you the confidence you need to lift on your own and get stronger and stronger.
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.
You can’t know where you’re going without knowing where you are. So before you conduct any sort of diet overhaul, take a look at the number of calories you currently consume on a day-to-day basis. Apps like MyFitnessPal make this exceedingly easy to do. Your daily caloric intake might surprise you! And once you know how many calories you devour each day, figure out how many calories you ought to be consuming using the Mifflin St. Jeor equation.
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.
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