General Bodybuilding Tips

Here are some of the best bodybuilding tips that helped me to workout this sport in the last 10 years.

1. Include classical exercises in your workout program
There are exercises that have been around for a while and most important they really work. Some of bodybuilding exercises that you should include in your workout program are Bench Press, Dumbbell Front Press, Quadriceps Exercises, Pull ups, Barbell Squats.

2. Motivation
It's the most important thing, try to find something that motivate you to train hard, ex. music songs, videos, etc.

3. Be informed
The world is changing and of course the bodybuilding sport. So, you should be informed about new exercises, workouts, nutrition facts, etc. For this purpose, you can read some bodybuilding magazine, or visit some bodybuilding blog.

4. Be careful with changes
If you intend to change something in your workout program, it's a good idea to discuss it with the gym trainer. It could prevent you from many mistakes.

5. You should feel good after every workout
That's my motto - if you feel good after a heavy workout, it means that the workout is suitable for you.

6. Don't copy-paste workout programs of the professional bodybuilders
I've seen many people who just copy-paste the workout program of their favorite bodybuilder and they expect to build same musculature. Of course, it won't happen, because everyone of us is different. And you should find what work for you.

7. Never stop workouts
The key of success is to make your bodybuilding workouts part of your life, so don't think that you can train couple of month just to build muscles and then to stop training. Keep in mind that bodybuilding is part of your life.

8. Avoid overtraining
It's my biggest mistake in the bodybuilding, I've overtrained for years. So, if you cannot gain muscle mass, maybe you should reduce the number of your exercises and/or workouts.

7 Basic Bodybuilding Tips

Most men want to develop their physique and gain muscles that they can be proud of. They do bodybuilding techniques with high hopes of getting the body they dream to have. Bodybuilding refers to the act of gaining muscles and this can be done by considering several factors like diet, age and exercises. There are many bodybuilding tips given by gym experts and health professionals and it can be confusing at times to think what bodybuilding tips should we follow and apply to our daily routine.

Below are the 7 Basic Bodybuilding Tips that are compiled to help you develop your body and get muscles.

1.) Set your target - Before starting any bodybuilding exercise, you should first asses yourself, think what your goals are and set a time frame of when you want your goal to be realized. Be determined and make sure to get the right information on how bodybuilding is done or on what type of exercise can help you build muscles fast.

2.) Drink plenty of water regularly - It is a known fact to us that water is vital to the different organs of our body. Consuming several glasses of water per day replenish thee water that we pour out after a workout. Water also gives nourishment to our body so it will function well.

3.) Watch your diet - People who want to build muscles must eat ample amount of foods that are high in protein like fish, chicken and egg. They should also avoid foods that are high in fat.

4.) Total body exercise - Building muscles does not necessarily mean that you only focus on one part of your body. You should perform total body exercises that target all muscles of your body and not only those in the arms. Compound exercises are total body exercises that target different muscles and joints. You can also try to change your workout routines because if you do the same routine everyday and for a long time, there will be no development because your body have already been adjusted to it.

5.) Sleep and relaxation - Experts say that muscles are built when we are asleep and so we should make sure to get enough sleep everyday. Furthermore, we should also try to relax after working out so that the functioning of our body gets back to normal and we do not feel too exhausted.

6.) Stretching before working out - Do some stretches before performing bodybuilding exercises. Stretching is done to avoid injury to your muscles and joints and to prepare them for the actual workout that will follow.

7.) Know the right form - Get information on how the bodybuilding exercises is done, make sure that your body is in correct form and if you're using an exercise equipment, make sure to follow instructions by your gym instructor or if you're working out at home read manuals and look up information about the right way to do these exercises.

Gaining muscles is not hard as long as you are determined to get your goal and achieve the muscular body you've always wanted to have.

Bodybuilding Tips For Beginners Revealed

If you are a looking for information on how to start bodybuilding, then these bodybuilding tips for beginners are something you most definitely have to read! We will talk about the right attitude when bodybuilding and whether you should start with free weights or machines.

Finally I will explain why most of your exercises in your routine should be compound exercises.

After reading the bodybuilding tips for beginners in this article you should be much more confident in your own skills and have a clear path to follow as a beginner.

The right attitude is perhaps one of the most important tips that you can get from an experienced lifter. It is often overlooked by the beginning bodybuilders when starting out. It's easy to get side-tracked by the other things that life throws at you. Be consistent with your routine, don't stop after a week to try out the latest 'muscle workout' from some fancy magazine. Stay alert and keep with your current program for at least 8 - 12 weeks.

Don't get thrown off by other guys (or gals!) who handle a lot more weight in the gym than you. Keep focusing on your goals and your loads will increase with time. Consistency and Dedication is key here!

The second of our bodybuilding tips for beginners is about free weights and machines. When deciding between free weights and machines, as a beginning bodybuilder there is no need for you to isolate small muscle groups and 'weak links'. You need to recruit as many different muscle groups and accessory muscles as possible with each and every movement you do! This is VERY important to your success. The best way to make sure that you get the most bang for the buck is to choose free weight exercises in favor of machines.

Military press instead of a shoulder press machine, barbell bench press instead of a smith machine press and so forth.

When you are about to choose a machine, see if you can't find a way to do the same exercise with free weights instead. Machines do have their place in a workout regimen, but they should not be the main part of your program. They are great for rehabilitation and working around injuries, but if you are a healthy adult, there is no reason for you not to use free weights.

When starting out, you need to increase your loads carefully. Never increase the load with a lot just because you feel that you can. You have to use strict form at all times, otherwise you will suffer later down your training road. If you cannot add weight without sacrificing form, then try to do another rep in each set. Always strive to do more work each workout!

The most helpful exercises for beginners are compound movements. A compound movement recruits many key muscle groups in the body, and will therefore give you greater reward and with a bit of luck a few added calories burned. Some of the greatest compound exercises are the Bench Press, Squats and the Military Press.

To execute a barbell bench press, lie down on a flat bench, with your eyes looking at the front supports of the rack that the bar rests on. To warm up, execute a few reps with an empty bar. This will help you get a feel for the movement, and warm up your muscles. When ready, grip the bar slightly wider than your shoulders, with your thumbs on the outside of your closed fist. This is called an overhand grip.

Your arms should be at a 45 degree angle in relation to your body. Lock your elbows out before lowering the bar at the nipple line. Make sure to move the bar down to your chest in a straight line, NOT in an arc! Inhale when the bar comes down, then exhale and explode the bar upwards. Make sure to return the bar to above your chest, and go ahead with another repetition.

To finish, move the bar backwards from the lockout position until you can feel the rack and slowly lower the bar to rest.

Bodybuilding Tips - 20 Rules for Packing on Muscle

20 Mass Gaining Tips for the Hard Gainer. If you are having a hard time gaining muscle mass or, if you just want to have a little more information on how to stay on track with continuing gains in your muscle mass, here are 20 tried and true bodybuilding tips. Learn these 20 tips and apply them to your bodybuilding program regularly.

1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must regularly increase your weight, reps, or intensity in order to increase your muscle mass.

2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep ranges of 10 to 15).

3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts, barbell rows, military presses, and bench presses (inclined, flat and decline).

4. Eat Protein Frequently. Each day you need to give your body 1 to 1.5 grams of quality protein for each pound of body weight. Divide this intake into five or six meals that are spaced no more than three hours apart. Try to get most of this protein from animal sources like beef, fish, dairy and high quality protein supplements.

5. Do Not Use Shortcuts. Avoid trying to speed up your progress by working out too much without sufficient rest, taking steroids, eating too many unnecessary calories and using weights that are too heavy. These tactics will end up causing you more trouble than help.

6. Evaluate Your Physique. Take a good look at yourself in a mirror and do an honest assessment of your weak points and strong points. Arrange your exercises to hit your lagging muscles first when you are strong, and hit your best bodyparts last. If your shoulders tend to be narrow, be sure to emphasize deltoid movements, especially lateral raises. If your hips tend to be wide, you may need to prioritize your lats to create the V- taper.

7. Get Enough Rest. You grow when you are resting, not when you are training. Allow four days of rest between workouts for each muscle group to recover and grow. Be sure to get seven to eight hours of sleep each night for maximal muscle growth.

8. Create Intensity. Use advanced techniques such as partial reps, drop sets, and forced reps on most of your sets. This will all allow you to push your muscles past failure and trigger even more muscle growth.

9. Try New Equipment. You should base your bodybuilding program around compound free weight exercises as mentioned in Tip number 3, but don't be afraid to experiment with some of the machines that are available in your gym. Some machines can stress your muscles in new and different ways which can stimulate new muscle growth.

10. Make Periodic Changes. Every month or two alter the order in which you do your exercises, or alter the exercises you do for a particular body part, or alter the number of sets and reps. Your muscles will become accustomed to the same workouts if they are repeated over and over again. Periodic changes will keep your muscles from adapting and therefore continue to stimulate new muscular growth.

11. Know Your Limits. Understand what your realistic potential is in the sport of bodybuilding. If you are unlikely to compete at a champion level, be realistic about how much money you spend on supplements, how much time you spend in the gym, and how much effort you put into your training. There is no sense in going broke, alienating your family, and risking injury f there is realistically no real possibility of ever making it to the pro level.

12. Supplement Your Diet. As a bodybuilder, you need much more protein and other nutrients than your average person. Be sure to supplement your diet with protein powder, creatine, multivitamins, glutamine, etc. in order to meet the additional demands on your muscles.

13. Prevent Injuries. One of the biggest potential roadblocks to your muscle building success is a training injury. A serious muscle tear or tending injury will not only halt your progress in the short term, but in some cases can limit your long term success as a bodybuilder. Always warm up and stretch before getting to your heavy sets. Start with a relatively light weight and pyramid up from there to your heaviest set. Be sure to use a spotter or power rack on your heaviest sets.

14. Limit Your Volume. Try to limit yourself to 15 sets on large bodyparts like chest and back, and 12 sets on smaller bodyparts like biceps and triceps.

15. Prioritize your Weakest Muscle Groups. Whenever possible, train your weakest body parts first, when you have more energy and strength. If certain muscle groups continually lag behind, increase the volume on those body parts, and possibly decreased the volume in your strongest body parts until your body reaches a better balance.

16. Train Your Entire Body. Do not neglect any body part. Be sure to train your forearms, legs, and lower back just as vigorously as you're training chest and biceps.

17. Learn to Control Your Muscles. Practice flexing each muscle in your body. This will help to develop the mind-muscle connection that will enable you to apply more force in each repetition of your exercises.

18. Trust Your Instincts. After you have been training for about a year, you should have a good idea of which exercises and techniques work best for you. You should also have some idea about which time of day you feel the strongest. The more closely you monitor your body and the way you feel after a workout, the better you will be able to increase your intensity, and therefore increase your muscle mass.

19. Set Achievable Goals. You should always have a goal you are working towards. You should have some short-term goals such as adding 10 pounds to your bench press, adding a half-inch to your biceps, or losing and inch around your waist. Short-term goals should be achievable in a time frame of several weeks to a couple of months. In addition, you should have a few long-term goals such as gaining 10 pounds of muscle in one year, increasing your bench press to 300 pounds, or competing in your first bodybuilding contest. Goals are essential to keep you motivated and to give you a sense of accomplishment as you reach each one.

20. Keep A Positive Attitude. It has been said that your attitude determines your altitude. This is especially true when it comes to changing your body from an average one to a powerful and muscular one.

Authors Note: I wrote this article quite some time ago, and I have one more very powerful Tip that I have used recently that has accelerated my muscular gains. I will call this Tip 21:

21. Workout with a partner. Especially for men, with their built-in ego, working out with another man who has similar goal as you do, this is powerful because men will ALWAYS push harder if another man is watching! Two men working out together will cause both to push themselves harder and go for that extra rep, which will cause greater stimulation and faster muscle gains! Try this one.

Muscular gains do not come easy, but if you keep a positive mental outlook, continually look forward to your next work out and apply these 20 tips, you will see great improvements to your physique in a short period of time.

3 Basic Natural Bodybuilding Tips - The Rules Of Natural Bodybuilding

Three Top Natural Bodybuilding Tips

Different people lift weights for different reasons. Some simply want to get in shape and other just consider it a fun hobby. Then, there are those hoping to pack on a massive amount of muscle tone as possible. Yes, bodybuilding can be about developing a hugely muscular and ripped physique. And why would such a goal not be sought? Having a massive amount of lean muscle mass on one's frame certainly is impressive! Of course, wanting to develop a solid amount of muscle mass vs. actually being able to develop such mass would be two completely different creatures. Some may even say it is difficult to pack on mass without using all manner of synthetic supplements. Is that true? No, it is most definitely not. There are many ways to develop a large amount of muscle mass and do so in a natural manner. Here are three extremely helpful natural bodybuilding tips that could prove to be quite impactful on your training program:

Tip One - Increase the amount of protein in your diet. The reason for this is that protein is widely considered the building blocks of all muscle development. Protein helps build muscle in a variety of ways. One reason is that protein helps with repairing and restoring the muscle after it has been worked out to a great degree. Remember, when you are pumping iron at a relatively high intensity, your muscles will be torn down somewhat. This means the muscle tissue will need to be effectively repaired and protein helps you achieve this. The protein sources that you should always be lean ones. That means chicken, turkey, egg whites, etc as opposed to red meat. Really, you do not want to ingest a lot of fat along with your protein intake.

Tip Two - Perform all manner of advances variants of traditional bodybuilding exercise programs. There are scores of steps that can be followed in order to yield solid results such as split training programs, supersetting your workouts, employing static contractions in your lifts, etc. The "standard" process of merely increasing weight and reps will not deliver tremendous results. At some point, this boorish approach hits a ceiling and it does not present any improvements. It may even lead to a regression in gains. You need to employ an effective amount of advanced exercise variants to see impactful outcomes. This can be seen the toughest of all natural bodybuilding tips but it can deliver excellent results.

Tip Three - Get an adequate amount of rest. While it is understandable that some will want to hit the gym seven days a week this is assuredly not the best approach to take. Why is that so? The body grows muscle when it is relaxed and at rest. Muscles don't grow when you are working out. They grow when you are at rest. Hence, you need to get at least two full days of rest to see serious muscle growth. Consider that among the most important of all natural bodybuilding tips.

Most quality natural bodybuilding tips are relatively simple in concept. Following them is not all that difficult and the results will deliver amazing results.

Beginner Bodybuilding - The Latest Bodybuilding Tip

Beginner bodybuilding is not always easy. Whether you're serious about bodybuilding or you've just been getting started, remember that everyone has to start somewhere. People have different goals as well. Some people just want to get fit and build muscle, but others are intensely serious about competition. If you're new to bodybuilding, though, have a look at these beginner bodybuilding tips.

Before you ever get started, the first thing you should do is to see a physician. You need to make sure that you are healthy enough to handle the intense workouts your bodybuilding regimen will give you. If you don't do this, beware. Those who skip over this step risk becoming seriously ill or injured. This is probably the most important thing you can do; your health and safety is by far the most important thing you can ever consider.

Next, meet with a personal trainer. Although you might be tempted to head to your local gym and to start working out, this is not the best idea. A personal trainer will help you develop a workout plan specific to your level of fitness, strengths and weaknesses. If you can't afford a trainer, you might find a friend who already has one and see if they will partner up with you.

Once you've begun training, go slow. When you incorporate cardiovascular exercise into your routine to burn fat, this is something you can do daily. However, with weightlifting, what you're actually doing is tearing down muscle and then building it back up again. As it builds back up, it becomes stronger. You need to establish downtime between workouts in order to let the muscle repair and build itself. This is how muscles actually get bigger and stronger. You personal trainer will be will give you other tips on how to best maximize your workouts.

Special Nutritional Requirements for Bodybuilding

When you're bodybuilding, your workout is only half of your routine. You'll also need to change your nutritional program to match your changed needs. If you don't do this, your workouts and progress will suffer. You can even damage your health.

First of all, protein is the key. Protein is the main component that helps build and repair muscle. Getting enough protein is essential for those who take bodybuilding seriously.

There are many replacement products on the market that are optimal for people who are looking to increase their protein cake and other important nutrients. Some of this new replacement caters solely to bodybuilders' exact requirements. Most are in the form of shakes or snack bars. This also helps you ensure that you're getting optimal nutrition without having to do a lot of guesswork or special meal preparation yourself.

It might surprise you to know that if you're serious about bodybuilding, it might actually help you to become vegetarian or even vegan. Many bodybuilders adopt these lifestyles whether training, if not all the time. Even though we think of meet as a major protein source, vegans and vegetarians show that this does not need to be true. Although this list does not for everyone, it can help you with your body building routine. Give it a try.

Each of the above tips can help you get started in beginnerbody building. Once you're past the beginner bodybuilding stage, you are well on your way to peak performance, especially if you're already working with a personal trainer

Bodybuilding Tips - 10 Best Muscle Building Tips That Work

Bodybuilders dedicate their entire life to the goal of sculpting their body. There is no other way to
achieve perfection than concentrating all your efforts and being consequent and determined. One thing is for sure: bodybuilding is not possible unless you are fully aware of the fact that it is going to change your entire life. There are some bodybuilding tips that you should take into consideration in order to have the best results. Neglecting them, or being unaware of them, might prevent you from achieving your goal and might slow down your progresses.

Here's a list with ten best bodybuilding tips that work -

1. Follow a comprehensive workout routine, but make sure you make periodical changes. Don't let your muscles get used with the same intensity level because sooner or later the progress will stop. Change your routine constantly in order to obtain the best response from your muscles.

2. Train your entire body. Don't only focus on one muscle group and neglect others. You want to develop your muscles harmonically, so work all groups. What you can do, is to work the weakest group in the beginning of the session when you have more energy.

3. Allow your body recovery time. If you imagine that skipping the rest period will provide you faster results, you are deeply wrong because the effect will be the exact opposite one. Recovery time plays a very important part in bodybuilding.

4. Eat plenty of protein. This enhances muscle grow, but pay extra attention to consume protein from lean sources like chicken or turkey because otherwise you will also consume bad fats, which are not recommended.

5. Eat four to six smaller meals a day instead of two or three. This is going to provide you energy for the entire day.

6. Completely eliminate from your diet bad fats, sugars, junk food and alcohol.

7. Carefully choose your supplements in order to provide your body what it needs for muscle grow, but be aware of the fact that supplements can't replace a healthy lifestyle. They need to go hand in hand.

8. Don't neglect the importance of warming up before workout sessions because potential injuries can really put you on hold for a long period of time.

9. Be realistic when you set up your goals otherwise you will end up disappointed. Evaluate correctly how much time you can spend in a gym or how much money you can spend for bodybuilding.

10. Don't try to cheat. There are no shortcuts and not allowing your body to rest or not eating enough will sure not get you the body of your dreams.