"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."
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
There is no greater teacher in the universe than yourself. The mistakes you make are your lessons. I would like to share some of the mistakes I made during my intial days/years. I started going to the gym during my first year in college. It was a crappy gym with very few equipment. They had a few dumbbells and and a couple of barbells. The worst part wasthere was no trainer. Yes, you heard it right. A gym filled with many first timers and beginners like myself and no trainer. This was enough to give you a list of mistakes I made as a beginner. Let me try to recollect and list down a few:
Coming home ravenous after a ballsout training session and having nothing ready to eat can send you on a hunt for the nearest bag of Doritos. But having a stockpile of protein-packed foods that can be reheated easily guarantees you’ll make healthy choices and get the nutrients your muscles need. Use the weekend to rustle up big batches of chicken, chili, stews, hard-boiled eggs, and rice, which will keep in the fridge or freezer the whole week.
The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.
There are so many great strength- and muscle-building exercises to choose from, so picking the 10 best bodybuilding exercises is a tough (and subjective) task. But the following exercises have withstood the test of time, outlasted every fitness fad and trend, and continue to be the most reliable exercises for bodybuilders. Go ahead, ask any hardcore fitness fanatic and chances are, all of these moves are in their regular arsenal.
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After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.


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.
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]
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 neutron in our brain is connected frequently and effectively with the neighbour neutrons. With the help of signals or communication between neutrons the information has been passed and read clearly. If in any case the brain loss or minimises its activity to pass the information then a person need the supplement help to stimulate the activation of neutron. The geniux gnc supplement will help a lot to induce the brain activity and power up the person to recognise and remember the things again. You can check the geniux pill reviews which lets you know how things work when we had them. Even you can look for the person one who has these supplements in their routine and with their experience you can have these pills.
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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.
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!
Vertical leg crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
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.

Is this a good workout routine for me to start off with, and also what would be a good diet plan for someone of my age and weight and stature. Should i try to lose a little weight first? Since this is a beginners workout, should I consume less protein, protein shakes, and good carbs? Or should i consume just as much as I would in an intermediate level workout?
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 legs 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.

Because the upper traps get some degree of stimulation during many shoulder exercises, Arnold trained them with delts. His main upper-trap exercise was the shrug, though he noted that maximizing the size of this muscle required a number of other movements, including power pulls, cleans, and upright rows. Because the range of motion in a shrug is fairly short, Arnold recommended backing off on the weight in favor of being able to fully shrug your shoulders as high as possible.

As an example, let's say someone's goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue.


Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)
Pick your favorite form of cardio -- spinning, outdoor biking, running, hill sprints, swimming -- and hit it hard. Literally. Brian Lebo of the Athletic Performance Training Center in Ohio advises HIIT, high-intensity interval training, as your way to burn fat in a time-efficient manner. Lebo advises a 3-to-1 rest-to-work ratio. In practical terms, this means you can for example go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.
I now know that was a mistake. An eight-week Australian study that found that doing one of four sets of bench presses to failure produced double the strength gains compared to lifters who didn't take any of their sets to failure.[1] But in a follow-up study, the researchers found that doing more than one set to failure on the bench offered no additional strength gains.[2]
Two to three days a week, you need to hit the weight room for a date with your barbells. Monday, Wednesday and Friday are ideal. You can focus on the powerlifts -- the deadlift, squat and bench -- to build muscle and in the process, burn fat. Expect to warm up by lifting light weights and to spend about an hour per session. Women: Don't forget to train hard, after your first month or so of getting acclimated. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle, advises fitness author Stuart McRobert, writing in "Iron Man" magazine.
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. 
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.
The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.
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.
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.
You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.

Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.
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.
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