The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Some compromises were required. Don’t get too hung-up if you can’t achieve this sequence. It’s not always possible to access equipment when you want it in gyms. In the scheme of things, it’s not fatal.

Whey protein has been proven extremely effective when consumed before and after your workouts by people everywhere. After a year or so, you can look into creatine products. Supplements do not replace real food, so eat as much as you can and you can "supplement" your diet with some protein shakes and a multi. Eat as much lean meat as you can and consume some quality carbohydrates in your diet as well.
Begin your day right with a muscle-building breakfast. The bodybuilding staple of eggs and oats is a good option, as is any type of vegetable-packed omelet, boiled or poached eggs on toast, or a lean bacon sandwich on rye or whole-grain bread. When you're in a rush, go for something quick and easy, such as Greek yogurt or cottage cheese mixed with almonds or almond butter, some frozen berries and a chopped banana.
Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer. It's so mainstream at this point that the American College of Sports Medicine, the governing body for exercise in the United States, has included it in its recommendations for all Americans since 1998. In this article, all that you need to know about resistance exercise will be presented: what it is, how it works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-exercise plan.
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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.
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.

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.

I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high-glycemic carbohydrate like glucose, a medium-gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
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.
Your sweet tooth can completely derail your diet if you aren’t careful. In addition to avoiding obvious sweets like candy, cake, and cookies, remember to watch out for excess sugars in processed foods. For example, you might be surprised how much sugar is in some yogurts, pasta sauces, and cereals. Don’t forget to bypass soda and sugary cocktails and coffee drinks as well. In place of these sweets, as a dessert after your meal, try eating some fruit or a small piece of dark chocolate.
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]
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
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.

I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high-glycemic carbohydrate like glucose, a medium-gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
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.
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.
Most of your workout plan should include exercises that will stretch a minimum of two muscle groups in your body. For instance, the shoulder press will stretch your triceps and shoulders. On the other hand, squat will build your hamstrings and quads. Another important workout is bench press as it will work your chest, triceps, biceps and shoulders.
Cholesterol is made by most body cells, part of all cell membranes and 50 percent of bile, and is transported in the blood by carriers known as lipoproteins. Too many of these cholesterol-containing blood lipoproteins can result in hardening of the arteries, which can lead to heart attack, stroke and poor circulation in the eyes, fingers and feet. Some cholesterol-containing blood lipoproteins are worse at creating these problems than others: Low-density lipoprotein (LDL), or “bad” cholesterol, can lead to heart disease faster than high-density lipoprotein (HDL), or “good” cholesterol, which is more benign. It’s good to have low total cholesterol (<200 mg/dl), but it’s also good to have low LDL (<100 mg/dl) and a high HDL-to-LDL ratio. So, the question is this: How do you get there?
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)
Do not, under any circumstances, skip rest days. Your body will not be able to build muscle effectively if it does not have time to heal and repair itself. Because building muscle means creating tiny tears in muscle fiber, which then heals, failing to give your body adequate time to repair and rest will mean few gains and the risk of serious injury.
Find experts you can trust. Your gym should have professional trainers ready to help you achieve your goals because you won’t be able to learn what you need to know quickly. With a fitness trainer, you can get sound advice instead of having to wade through the massive amount of bodybuilding information online. You will need the help of a nutritionist to assist in planning your diet, while a trainer can help you with your workouts. The advantage of getting a pro to help you is that the diet and workout plans can be customized to suit your needs. You don’t have to follow a generic plan.
Rest and recovery: Remember that muscles grow during downtime, not when you train, so allow a day or two between workouts when you first get started so that the muscles can recover and grow. You should show up at your workouts refreshed and at least as strong as the previous workout (there will be days when you aren't stronger, and you should expect them so don't get discouraged when it happens).

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Creatine is a time tested product important for energy and volumizing—this means it can cause the muscles to swell in size. Many current products revolve around this concept. There are many different types of creatine out there, they all, of course, claim to be the best. I like the original creatine monohydrate by itself, this needs to be mixed with a sugary drink, I use Gatorade.
If you're 12 weeks out from a competition, you want to maintain as much muscle as possible while torching fat from every angle. This means low-intensity cardio – high intensity cardio speeds up your metabolism and burns fat very quickly, so you run the risk of burning muscle too, Terry says – either first thing in the morning on an empty stomach, or immediately after your weights session, once you’ve depleted those glycogen levels.
The good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the hamstrings most.
Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
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.
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.
The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload - see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week (multiple-set regimens may provide greater benefits if time allows). For older and more frail people (approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more appropriate.
People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit; which means that the energy (or calories) you consume in food is less than the energy you expend in exercise and daily living. Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle.
A proper warm-up is an important part of an effective strength workout. Start by foam rolling your muscles to wake 'em up. "Foam rolling loosens up tight muscles so that they work the way they're designed to," says Davis. A dynamic warm-up is another important part of your pre-workout routine, it preps your muscles for the work they're about to do and helps increase your range of motion. Increasing your range of motion allows you to go deeper into those squats and fully extend those bicep curls, which means more muscle recruitment and better results. "These two combined reduce your risk of injury and allow you to push harder during your workout," says Davis. Get started with this five-minute warm-up.

This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for their leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8] 

Along with with prayer, reflection, and community, one of the prominent practices of Ramadan is a month of fasting. The annual observance means that for the month of Ramadan followers of the Islamic faith must abstain from consuming food and water from dawn until dusk. This practice of abstinence also includes refraining from smoking and sexual relations as well.
In the 12th week of the program, performing three sets of three on all exercises will provide a barometer with which you can measure your improvement. Then, in the 13th week, you’ll test your three-rep max (3RM) on five major strength lifts. If you performed the 3RM test before you began the program (see “Testing Your 3RM”), you should be looking at roughly a 25% improvement on all five lifts.
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