Of course, no one was born pressing 500 pounds or squatting 700 pounds – it takes time to build this kind of strength. Assuming your form/technique is in place, you'll want to incorporate some low reps and heavy weights into your program. For example, do 10 sets of squats for 3-4 reps each, or 8 sets of 5. In other words, in order to build strength, keep your weight heavy and use low reps for a high number of sets. Squatting your bodyweight is a bare-minimum requirement for a beginner (or twice your bodyweight for an intermediate-level lifter).
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.
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.
Nothing good comes from crash diets. Keep in mind, anytime you restrict calories for more than a day or two, whether through diet, exercise, or both, your metabolism actually slows down to some extent. The effect is more noticeable with long-term diets or drastic calorie reduction. This explains why so many people who follow crash diets end up gaining every ounce—or more—back.
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."
Because of the specific training many enduroletes employ, many supplements are basically useless, or at best, cost prohibitive for endurance athletes. It's a much different game than, say, bodybuilding, where intensive supplementation is absolutely critical. The key is to understand the basics and use supplements that have real application for an endurance athlete.
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When you were young, you think you can sleep anytime. You think you can stay awake all the time. But all these will make you pay a price later in life. And your body will no longer be capable of such habit. Start going to sleep and waking up at regular times. This can do you a world of good. It will help you remain fresh through-out the days and lead to good sleeping habits for the future.
A word about dietary supplements: They are big business. Some work, some don't, some affect performance negatively, some are hazardous and some are illegal and will get you banned in international sport. In fact, many are a waste of money and a con. Protein powder supplements, particularly whey-based supplements, do have a role to play for busy weight trainers. But cheaper solutions may be available.
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?)
Perform three weight-training sessions per week, hitting your whole body each time. Base your routine on compound exercises such as squats, lunges and deadlifts. These burn the most calories, hit more muscles and give the best bang for your buck, claims Rachel Cosgrove, strength coach and co-founder of Results Fitness in California. If you're not sure of any exercise techniques, ask a trainer at your gym for assistance.