Avoid overtraining. Listen to your body. After bad form, overtraining is the most common mistake I see in the gym. If you find you are losing enthusiasm for your work outs, if you are constantly tired, if your progress has slowed or stopped, it's time for a break. If you have been training consistently, I recommend taking a week off every two to three months. You will return to the gym reinvigorated, renewed, and rested. You will not lose strength in one week. Even after a month off, chances are you will surprise yourself by returning to the gym stronger than when you left. Following a break is the ideal time to modify your training program.

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.
So this month, in keeping with strength-building custom, heavy sets of just five reps on basic, meat-and-potatoes lifts will serve as the backbone of your routine. But a lighter set of 30 reps at the end of each exercise (abs excepted) will provide the additional GH spike needed to boost strength and help you build denser mass. Rest 2-3 minutes between sets, and skip the definitive set of 30 for the final act on abs, for which you’ll perform four straight sets of 20 reps. Make sure you choose a heavy enough weight on that last high-rep set to make the final 5-6 reps challenging and so you elicit the best muscular and hormonal response.
Up next is a row, which basically means some type of horizontal pull (meaning back row exercise). Pretty much any type of back row would be fine here, so pick your favorite. If I had to make a suggestion, I might go with a chest supported row of some sort because chest supported rowing doesn’t require any real lower back stabilization like a bent over barbell row would. And, since you will be deadlifting the next day, this may be a beneficial choice for some people. Otherwise, feel free pick any type of horizontal back row you want (chest supported row, any Hammer Strength machine row if your gym has them, a bent over barbell or dumbbell row, t-bar rows, whatever). As long as it’s a back row of some sort, it’s fine. If you think you’d benefit from not using any lower back the day before doing deadlifts, then stick with something chest supported to give your lower back a break. If not, pick anything.
You will have to bid adieu to your favourite processed and fried foods as a part of your bodybuilding program. Consume five or six small meals each day with lean protein to repair muscles, carbs to fire your workouts and healthy fats to meet hunger. It is advisable that you create meal plans for your week. You should also rest your muscles for a full 48 hours before working the same muscle group and get plenty of sleep.
The more muscles you work, the better it is in terms of results. Working a small muscle group like your arms can get pointless pretty fast due to overtraining in the beginning. You might feel like am a bit inclined away from isolation workouts, which are an essential part of any body building routine. The problem is, not everybody needs to do it. As far as a complete beginner goes, he first needs to build a strong base in terms of strength and muscle mass before you can proceed to actual body building and the long bulking-cutting cycles.
"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."

When trying to gain mass, eat two breakfasts. To restock liver glycogen and put the brakes on the catabolism that chips away at your muscle overnight, down two scoops of whey protein along with a fast-digesting carb such as Vitargo or white bread immediately upon waking. One of our favorite morning shakes is two cups of coffee, two scoops of whey, and two to three tablespoons of sugar. About 60 minutes later, follow up with a wholefoods breakfast that boasts quality protein—such as Canadian bacon or eggs—and slowerburning carbs, such as oatmeal.
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.

The key to effective bodybuilding nutrition is consistency. It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. A consistant diet will work alongside HyperGH 14x to help you build as much muscle as possible.

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.
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.
Cover your basics with a multiple vitamin and mineral formula and essential fatty acids coming from fish oils, flaxseed oil or extra virgin olive oil. Women may wish to add a calcium supplement. For convenience purposes, a meal replacement packet or protein powder is a great way to add valuable calories and nutrients to your diet. For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.
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.

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.
For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.
The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.

Bodybuilders got into shape for competitions by both adjusting their diets and increasing the intensity of the workout. The high volume trainers would burn an incredible amount of calories just by the sheer amount of work performed at each training session. Many bodybuilders would increase the frequency of their training as the contest got closer, doing a double split routine for the last twelve weeks before the competition. A double split routine would include two training sessions per day, one in the morning and another workout about eight hours later in the late afternoon or early evening.

Neither was Fresno, for that matter. The point is, you won't be Mr. Olympia, or break any world records, in just a year's time. Be realistic about the improvements you can make in a specific time frame. Likewise, give any program 8-12 weeks to see if it's working for you. Try to improve even 1% every workout, as any progression is good, whether it's an extra set, more reps, more weight, or better technique. Over time you'll accumulate massive improvements. Consistent improvement equals long-term gains. I've been training over 20 years and I'm still improving every workout.
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.
Competing in a bodybuilding contest can be a source of immense physiological and emotional stress. As one of the most demanding activities one can engage in, it requires extreme control, discipline, and motivation to even be competitive in the sport. To recover from this stress and bring the body back into balance, attention to proper nutrition and supplementation is critical.

If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)
Forget your typical lunch of a sandwich and chips and opt instead for a calorie- and protein-packed healthy lunch. Precooked brown rice or noodles with a piece of baked salmon, vegetables and olive oil can be made in advance and stored in a container until you're ready to eat it. If you'd rather go for a more traditional office-type lunch, have two to three whole-grain wraps filled with turkey or ham, plenty of salad and grated cheese, served with a piece or two of fruit and a handful of unsalted nuts.
That’s it for Basic Strength and Muscle. Novices and casual exercisers can expect a 20-40 percent increase in strength and some muscle size and muscle endurance enhancement. You could continue with this program beyond the 18 weeks by increasing the weight load as strength and capability improves. However, further progress may depend on alterations in exercise variety, frequency and timing. The next phase should be an intermediate program designed to enhance the progress you’ve already made.
The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.
As a starting point for calorie composition, Pulido recommends dividing up your macro split by taking in close to 1.5 grams of protein and at least 2 grams of carbs per pound of body weight. The rest of your daily allowance, which should account for 15-35 percent of your total calorie intake, should go toward dietary fat. "Fats are important for hormone balance, including testosterone production, which is critical for building muscle mass," Pulido says.

Walking into a gym to work-out for the first time can be intimidating, especially if you don't have proper guidance. Many new lifters either find themselves in that situation or are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common. Mistakes in terms of the exercises you're doing, how long you work out each day, how many days per week, the exercise form you're using, not to mention your eating habits.
If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.
Seeing as how food and water restriction is a key component of Ramadan, making sure to consume the right foods and supplements during the feeding window is extra important. For a bodybuilder, muscle production is the key to ultimate success. That means having your diet in order to combat any potential muscle loss, particularly in the protein department.
Resistance training or lifting weights is a common practice in the world of people who want to get bigger and stronger. To someone who wants to lose weight, it could seem almost counterproductive to put on muscle weight when your true goal is to lose weight. The truth of the matter is that you want to lose fat, and putting on muscle can help you accomplish that goal.

The low volume bodybuilders would increase the intensity of their workouts by using heavier resistance and pushing a set past the normal limit of failure. Training techniques such as forced reps, rest pause, drop sets and forced negatives would push the muscles to failure and beyond. Because of the extreme high intensity, bodybuilders using these techniques would typically perform half as many sets as the high volume trainers.
The Nerd Fitness Beginner Bodyweight workout is a great (free) place to start if you’re looking for a super basic, easy to follow bodyweight routine. This workout from my buddy/fellow Nerd Roman takes you through some very basic movements. Beast Skills and Gymnastics WOD also both offer great tutorials and progressions on how to master bodyweight movements, both basic and advanced.
They simply pushed my limits. When you see someone do something better than you, it naturally pushes you to do better. Even today, I hate to see anyone lift more than me. I always want to beat them! Healthy competition is good, so surround yourself with successful people in your sport or profession and it'll force you to excel. There's always something new to learn and some new way to improve, so find someone and make him your training partner.
Consult a nutritionist. Everyone has a different metabolism and will require slightly different supplementary nutrition for building muscle. It's a good idea to meet at least once with a nutritionist or other health counselor to build a diet plan specifically tailored to your body and what you want to do with it. It's impossible to give a single, generalized diet plan that will work for everyone, so you'll need one specific to your needs.
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.
Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.
Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.
The first way is to do two exercises for the same muscle group at once (like in the Pre-Exhaustion technique). The drawback to this technique is that you will not be as strong as you usually are on the second exercise. The second and best way to superset is by pairing exercises of opposing muscle groups, antagonist groups, such as Chest & Back, Thighs & Hamstrings, Biceps & Triceps, Front Delts & Rear Delts, Upper Abs and Lower Abs. When pairing antagonistic exercises, there is no drop in strength whatsoever. As a matter of fact, sometimes our strength goes up due to the fact that the blood in the opposite muscle group helps you perform the other. For instance, if you superset dumbbell curls with triceps extensions, the blood in the biceps help you to do more weight in the triceps extensions.

The early stages of your bodybuilding journey are the best time to make strength and size gains. Being new to training, your body responds and adapts rapidly to lifting weights and builds muscle at a faster rate. You can expect a gain of around 1 to 2 pounds per month when exercising properly, notes trainer Barry Lumsden. Getting the best from your training regime also requires a solid diet plan, however.
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™.
Of all the macronutrients, protein is most important for cutting. While it will be carbs you miss the most, when cutting down calories, protein is important to build muscle which boosts your metabolism. Therefore, you’ll need to keep up your protein intake. Products such as Whey Protein Concentrate (WPC) allows you to consume a greater intake of protein without overdoing the calories, they are also available in tasty flavours than can curb any sweet cravings too.
How you eat to recover from exercise is one of the most important principles in exercise nutrition. Glucose, or glycogen, is the athlete’s and exerciser’s main fuel. You get it from carbohydrate foods and drinks. If you don’t refuel sufficiently after each session, glucose stores in muscle can get depleted. This can lead to fatigue, poor performance, and even immune system suppression and infection. What's more, inadequate refueling after your session won't take advantage of that hard muscle work by giving those muscles an anabolic boost that repairs and builds.
Many aspiring bodybuilders find that they need to increase their calorie intake to increase their body mass. Assuming you’re training hard, you may need to add a mini meal somewhere in your day. Or, you could increase both the frequency and quantity of your meals, eating more meals more often. To hold yourself accountable, keep a log of your meals and count your calories. Especially at the start, this can help you figure out what your new normal should look like.
To build extra muscle, you need to eat in excess of what you currently eat, and work out with weights on a regular basis. How much muscle you can gain, how quickly and with what definition is largely determined by your genetics and age. But everyone at almost any age should be able to gain some muscle and strength with weight training. Proper nutrition is a crucial element in the muscle building process.
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.
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.

Many aspiring bodybuilders find that they need to increase their calorie intake to increase their body mass. Assuming you’re training hard, you may need to add a mini meal somewhere in your day. Or, you could increase both the frequency and quantity of your meals, eating more meals more often. To hold yourself accountable, keep a log of your meals and count your calories. Especially at the start, this can help you figure out what your new normal should look like.
You don't need to design a fresh plan every three weeks. Scaling up weight and modifying reps are obviously both important for progression, but playing with different set styles will shock your body and keep things interesting. Remember, bodybuilding isn't meant to feel like a chore. Below, we explain eight different types of sets to help you build muscle more efficiently during bodybuilding training.
Also, never forget to rest in between the days that you had intense workouts. You don’t build muscles when you’re exercising. You build it when you’re resting. You should also try not to listen to false experts who tell you about the number of rest you need to do. Do your homework. Taking advice from a lifter without professional training experience will compromise your entire body workout.
You can reduce frequency. This would definitely be my first choice. If you’re using the 4 day upper/lower split, just switch to the 3 day version. The slightly lowered frequency/extra day of rest between each workout should GREATLY improve any recovery related issues you may have. If you’re already using the 3 day version and it still seems like it’s too much for you, see below.
Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.
Before you changed your outlook on fitness, you might have had no problems consuming a large bag of potato chips or super-sizing your combo at McDonald’s or Burger King—but what you don’t see can actually hurt you. What Reps! is referring to is cholesterol. Cholesterol—both good and bad—is talked about a lot, but few people really understand what it does, where it comes from and what they should be concerned about. Let’s try to clarify some of these issues by taking a closer look at the facts on cholesterol.
These diet tips for bodybuilding can be misleading if you forget about the importance of preparing your meals in a nutritious way. Although we’ve urged you to eat healthy foods like chicken, eggs, and oatmeal, we don’t recommend that you dine on fried chicken, Scotch eggs, or oatmeal covered in brown sugar. Instead, try to grill, bake, or steam your foods. Avoid large amounts of oil and butter, and steer clear of fried foods and sugary add-ons.
Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
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 included basic multijoint movements in his routine that hit the pecs from a variety of angles. "I knew the routine had to be basic and very heavy," he wrote. Basic, for Arnold, meant sticking to flat, incline, and decline benches while occasionally training like a powerlifter rather than trying a multitude of machines or using trendy techniques. Arnold saved pumping sets for the end of his workout.
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