Whatever approach you take, try to do even the littlest bit more than you did last workout. It won’t be possible every day, but over time, these small increases will add up. And don’t become discouraged if gains come slower as you get older; around age 30, you’re paddling against a slow tide of gradual muscle loss that makes gaining strength and muscle tougher than when you were younger.


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.

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.
The bulking and cutting strategy is effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance.[19] A sustained period of caloric surplus will allow the athlete to gain more fat-free mass than they could otherwise gain under eucaloric conditions. Some gain in fat mass is expected, which athletes seek to oxidize in a cutting period while maintaining as much lean mass as possible.
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.
“I would really focus on learning how macros work, how your body works and how it reacts to certain foods, and what your body requires each day to maintain your weight,” he advises. “Then you can start playing around with increasing calories [to bulk up], and decreasing calories when you're dieting.” Our beginner's guide to macros will definitely help.

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.
Use a split system. If you have never trained with weights, or have taken a significant break from weights, I do not recommend training at maximum intensity right away. Training to failure during the first crucial work outs will result in tremendous muscle soreness and you may never return. Start slowly by doing a full-body work out consisting of three or four sets of lighter weights for every major muscle group. After the first couple weeks, you can increase your intensity and move onto a split system. An example of a three-day split might be:
Perusing Arnold's signature tome requires some effort: The hardback version comes in at an even 800 pages, after all! While it's hefty weight might make it a nice addition to your coffee table, the nuggets of training gold take a little work to find. In the interest of mining the best knowledge from one of the strongest minds in bodybuilding, here are 31 Arnold-approved training tips to help you build your best body ever!
One scary-sounding study says your health depends on x, but another says it depends on not doing x. One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. And, let's be honest, so does the Shake Weight guy! So does that online writer guy shouting at you about intermittent fasting, high reps, low reps, high-carb, low-carb, no-carb, steady-state, or HIIT.

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.

The world of female bodybuilding can be daunting to enter. While the initial images you conjure up may be of bulky, masculine-looking women with ripped muscles, this isn't always the case. In the 1990s, figure and bikini classes were introduced into women's bodybuilding for those who wanted a smaller yet defined and aesthetically-pleasing physique, says trainer Matt Weik of Bodybuilding.com. Before you take the plunge into competing, there are several important factors you should consider.


After session 12, consider whether you need to increase the weight for any particular exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t increase the number of sets beyond 3 at this time.
Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process.

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.
Multiply your body-weight in pounds by 10 to get the minimum number of calories you need each day, advises champion female bodybuilder Jamie Eason. You then need to add 300 to this if you have a sedentary lifestyle, 500 if you're moderately active or 800 if you're highly active. Aim to get your calories from nutrient-dense foods such as lean meat and fish, low-fat dairy products, beans, fruits, vegetables, whole-grains, nuts and seeds. You may need to play around with your calorie intake slightly until you find the perfect balance.
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.
Pros: This technique not only allows you to do more work in a shorter period of time but it also creates an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevating the heart rate to the fat burning zone (which also improves your cardiovascular conditioning). Finally, you can use this technique all the time.
Perusing Arnold's signature tome requires some effort: The hardback version comes in at an even 800 pages, after all! While it's hefty weight might make it a nice addition to your coffee table, the nuggets of training gold take a little work to find. In the interest of mining the best knowledge from one of the strongest minds in bodybuilding, here are 31 Arnold-approved training tips to help you build your best body ever!
Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
Develop your strength training routine. The exercises you perform will depend on your goals for your body and your stage in the training process. It's generally suggested, though, that you stick to the same major compound movements that most bodybuilders use, making this the cornerstone of your strength training. Later you can incorporate isolation exercises and machines into your routine, but right now you should be focused on leaning up and gaining muscle, doing the following exercises:
In the modern bodybuilding industry, the term "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card.[12] Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.
Weight trainers don’t usually expend the amount of energy in training that endurance athletes do, so they don't have to be as acutely aware of the intake of carbohydrate required to fuel such effort. For example, a marathoner or triathlete may require 7 to 10 grams of carbohydrate per kilogram body weight per day (3 to 5 grams per pound). This is a lot of carbohydrates—equivalent to more than 32 slices of bread for a 150-pound athlete.
Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.

The vast majority of injuries are due to improper form. Spend time learning the basic compound movements properly. There are countless sources of instructional words of wisdom and video on the internet but they can't beat having an educated trainer walk through the motion(s). Starting off right will not only improve progression, it will prevent injury.
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees).[citation needed]
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.
Training to a point of momentary muscle failure, at which completion of another repetition on any given set is impossible despite your greatest effort, is the only way to force the body to resort to its biochemical resources sufficiently to stimulate real growth! One of the biggest mistakes I see being made in the gym is when certain individuals will end a set of an exercise just because an arbitrary number of repetitions has been completed.This will do very little to stimulate muscle growth. A set should be terminated only when your muscles have been forced to the point of it being inconceivable to produce 1 more repetition within a working set. I use the word forced because obviously, you know muscle growth doesn’t come easy and literally needs to be forced! Any degree of effort in a set that is less than 100% may yield a bodybuilder some results, but never to the same extent that all out maximum effort will.
Find a good gym. You can get started getting into shape and building muscle at home, with a basic home gym set up, but without access to professional gym facilities, it's not possible to become a bodybuilder of the sort that adorns the cover of Muscle & Fitness. If you want to become a competitive bodybuilder, it's important that you find a good gym in your area where you can train. Some of the best bodybuilding gyms in the world include:

After session 12, consider whether you need to increase the weight for any particular exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t increase the number of sets beyond 3 at this time.
Adding a social component to your training is a great way to help you tie it all together and stay accountable for the long haul. Find a buddy, join a class, hire a trainer, join a BodySpace group, or make a list your goals and share it with a loved one. Better yet, do all of the above. Do whatever it takes to fully commit. That is your mantra now: "Whatever it takes."
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.
If your goal is to pack pounds of pure muscle onto your frame, you can't be eating "empty" calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle-builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.
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.
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.

Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
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.
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.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises. Some options on what can be done in terms of a more advanced routine are presented below:
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