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Bodybuilding tips
« on: October 11, 2015, 04:04:26 PM »
1. Reps And Sets
The most bascial term in bodybuilding is the rep. Rep is short for repetition and simply means peforming one complete movement of a given exercise. For esample if you were doing a flat barbell bench press it would mean lifting the bar off the rack, slowly lowering it to mid-chest and them pushing it back up to arms' lenth. Performing a group of continuous reps is called a set. Most bodybuilders perform 8 to 12 reps per set.

There are three broad categories of rep ranges - one for biudling maximum muscle size, one for maximum strength, and one for general conditioning. There is no one rep range that will maximize all three categories at once. You must decide what your primary goal is. Generally speaking, for maimum strength 3 to 6 reps seems to work best. Bodybuilders trying to gain muscle mass find sets in the 8 to 12 range most effective. For general conditioning, 12 to 20 reps is normal.

Even though most people may respond best to a given rep range, everyone is different. Over time, experiment with different rep ranges to see what works best for you. Don't stick with a given rep range if it doesn't give you the results you desire.

When starting an exercise program, perform higher reps. The higher reps will force you to use lighter weight. This means you can concentrate on mastering your technique. You will achieve better results and there is less chance of injury.

For those younger readers (or those who have young teens), be assured that you are never too young to benefit from a regular weight-training program. Regular exercise improves physcial fitness and strength, promotes a healthy lifestyle, and boosts self-esteem. the old myth of weight traning stunting growth is just that- a myth! There is no evidence to support this old belief.

The fastest growing demographic segment of society is the baby boomer generation (anyone born between the years of 1946 and 1964). Unlike their counterparts from 30 or 40 years ago, most baby boomers are not content to grow old. they want to stop the clock. Weight training is one of the best forms of exerciseto combat the decline in physcial health brought about by age. Unlike cardio, which can be tailored to the individual's fitness level. In addition, only weight training can slow down the problems associated with bone loss due to osteoporosis. So, you baby-boomer readers, Get Up Off The Couch And Hit The Gym!

The bad news is that your genetic makeup is the promary limiting factor in your training. That's the bad news. The good news is that no one has ever utilized his or her full genetic potential. Although unfavorable genetics have made thousands of bodybuilders' ultimate achievements difficult, no individual has ever been competely hindered by them. So get to it!

Just as you woudln't haphazardly drive around hoping by accident to reach your destination, so too should you have a "road map" to follow when bodybuilding. Grab a pieve of paper and write down exactly what you want to change about your body. Is it an extra inch or two on your arms? How about a 225-pound bench press? Or perhaps you want to see your abs again! Next, give yourself a timeline to follow and try to stick to it. This will keep you honest and less likely to skip workouts.

Bodybuilders perform two types of reps - strict and loose. As the names imply, strict reps are those that are performed in almost flawless fashion. There is no cheating or jerking the weight up. Loose reps are those for which some body momentum is used to assist the target muscles in lifting the weight. there is an argument to be made that reps should always be performed in strict style. this is a especially true at the beginner level, but advanced bodybuilders frequently use a loose training style.

Always concentrate and focus on the muscles you are trying to stimulate when exercising. Try to make a lighter weight feel like a heavier weight. In his prime Arnold Schwarzenegger used 60 to 70 pounds to work his biceps while others were flinging up 80 or 100 pounders. Arnold made those 60's feel like 80's and built two of the greatest biceps in bodybuilding history.

Unless you are hundreds of pounds over weight, throw your scales out the window. Body weight is not always a good measurement of fitness and health. You could gain 10 pounds of muscle and lose 10 pounds of fat. your weight will not have changed, yet you've improved yourself considerably by losing fat and adding muscle.

Don't expect results in a few weeks. It takes an average of two to four months before you'll see significant changes in strength and muscle size. Even then you might not see them, but they are occuring just the same. Some things are worth waiting for. Stay dedicated and be persistant.

There wil be days when there won't be enough weight in the gym for you. Conversely there will be days when the warm-up will feel heavy. There is no way you will be able to max out on every workout. Let the body be your guide. On the days when it says: "go at 75 percent," listen.

14. 10 FOR 1
On average you'll need to gain 10 pounds of bodybweight for every inch of arm size. For most people who train consistently this means that in a fiver-year period they'll increase their bodyweight by 50 pounds and add five inches to their arms.

After you have a few months of training under your belt you can try a few advanced training techniques. One of the easiest to learn is forced reps. A foreced rep is a rep performed after you can no longer lift the weight on your own. Let's say yo complete 10 reps on the bench press and cannot do number 11. Have a partner placehis hands under the bar and provide just enough lift to help you complete a couple of additional, or "forced" reps. In gym jargon your partner is giving you "a spot."

As with the number of reps in a set, there is no magic number of sets to perform in a workout. In time most bodybuilders discover what works best for them. Perform too many and you run the risk of overtraining and burnout. Perform too few and you won't adequately stimulate the muscles. Our advice is to start off by performing 6 to 9 sets total for bigger muscles like chest, back and legs, and 4 to 6 sets for smaller muscles like biceps and triceps.

One of the best guides for determining when to stop training a particular muscle is to go by "the pump." As soon as a muscle is subjected to exerciseit begins to fill up with blood, giving it a tighter and fuller feeling. Bodybuilders have discovered a point whendoing extra sets not only doesn't increase the pump, the pump can actually drain away. It is at this point that yuou should stop trainig the muscle and move on to the next body part.

As you exercise a muscle, waste products such as lactic acid begin to build up. It is these metabolic by-products of exercise that play a major role in fatguing the muscle. One way to help flush these "exercise limiters" out is by performing a lighter/higher-rep set at the end. Highreps flush the area with blood, speeding up waste removal.

Even though they are the "showy" muscles of the body, the biceps are one of the easiest muscles to overtrain. your biceps receivea good workout just by being used in your back workouts. Don't make the mistake of training them three or four times a week for 15 to 20 sets. Try 6 to 8 sets in total, once or twice a week.


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Re: Bodybuilding tips
« Reply #1 on: October 17, 2015, 02:26:22 PM »
8 Tips To Build Huge Chest Muscles Fast

There are no shortcuts to huge chest muscles, but there is a right way and a wrong way to do things.

1. Chest Exercises
So basically, if you exercise your chest in a way that signals your body the need to adapt and grow, it will. This is accomplished by doing a variety of resistance training exercises that target the entire chest area.

Push Ups – Much like the bench press, you can vary the angle and arm width to both focus more weight onto the chest, and to hit different regions of the chest muscle. For an added challenge, use a weighted backpack or vest for extra resistance.

Bench Press – The standard bench press comes in three basic flavors: Flat, incline, and decline, with each targeting a specific area of the chest. Additionally, each barbell press can be performed with either a normal, wide or close grip, which influences whether the arms or chest bears the brunt of the load.

Dips and flys – Find a set of dip bars, hoist yourself up by the arms and tuck your legs. Then slowly lower yourself until the elbows are at a 90 degree angle, and then push back up. Where bench pressing and push ups are more up and down “pushing” movements, “flys” use the inner shoulder joint as the pivot point. With cable and dumbbell flys, the resistance starts outside shoulder width with the arms extended and the palms moving the weight towards the middle of the chest.

2. Maximum Intensity
The human body is an exceedingly intelligent and efficient machine. Hence, it doesn’t like to waste resources – in fact, it strives to allocate its repair, maintenance and growth resources to the areas most critical to its key functions. Simply put, if you want your body to make growing your chest a top priority, its muscles must be pushed to their limits. And the only way to reach that limit is through maximum intensity.

What is maximum intensity you ask? When you bring a laser focus and concentration to each repetition until you simply cannot do another. Literally, your muscles fail. You cannot do one more rep.

That type of intensity and force is what triggers growth. It’s like the body says, “the chest is under a withering attack! Let’s marshal our resources towards the chest so it can grow strong enough to handle the next wave!”

Also the engorged pump you get from an intense lift floods the chest fibers with nutrient-rich blood, bringing much needed raw materials for repair and growth.

3. Achieve Maximum Intensity!
Lift with a spotter – A spotter lets you attack the weights without holding back. You’re not worried about being stuck with a loaded barbell on your chest if you’ve got a spotter standing over you.

You can safely push your muscles all the way to fatigue. As a bonus, your spotter can observe your form and push you with fiery words of encouragement.

Listen to your favorite music – Music that stokes your emotions can help you get amped up and ready to get after it in the gym. A strong beat thumping in your ears can you give the extra boost needed to push through those last few painful reps.

Get adequate rest – Growth happens away from the gym. The purpose of the chest workout is to stimulate growth, and nothing more. Once that objective is met, give your body adequate time to rest and recover. Continually training the chest without sufficient rest will eventually cause overtraining and rob you of whatever gains you’ve made.

Yes, you’ll actually start getting weaker and injury won’t be far behind. To stay fresh, motivated and mentally engaged, try to aim for no more than two intense chest workouts per week. And get your sleep!


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Re: Bodybuilding tips
« Reply #2 on: October 17, 2015, 02:31:15 PM »
4. Nutritional Protocol
All the benching and push ups in the world won’t grow your chest if your nutrition is subpar. In addition to stimulation and rest, your body needs quality fuel to build hard, lean muscle. Following is a breakdown on what to eat and when in order to give your body the building blocks required to craft a strong, chiseled chest.

5. Protein
The three main macronutrients the body uses are carbohydrates, fat and protein. Protein is by far the most important for building muscle as it activates protein synthesis.

Each person’s nutritional needs are different, but conventional bodybuilding wisdom says to consume around a gram of protein per pound of body weight daily. This amount gives the body the building blocks it needs to repair and develop new muscle tissue.

Quality sources of muscle-building protein are as follows:

Lean beef
Dairy (Milk, Cheese, Eggs, Yogurt)
Protein powder

6. Carbohydrates

Carbohydrates are the macronutrients most responsible for supplying the body with energy. To properly fuel your intense chest workouts, carbohydrates are essential. Aim for low GI, complex carbs like oatmeal, brown rice, sweet potatoes and some fruits and vegetables.

A lack of carbs, or an excess of simple carbs (white flour and white rice-based, etc.), will leave you sluggish and unable to muster the necessary energy and intensity to work your chest to muscle exhaustion.

7. Fats
Omega 3 fats are key to muscle building, weight loss and heart health. Fish, olive oils, avocados and nuts are optimal sources of this essential nutrient.

8. Meal Timing
An often overlooked piece of the bodybuilding puzzle is the timing of your meals that may actually be more important than which macronutrients you’re taking in. After an intense, hard-hitting chest workout your muscles are primed and starving for nutrients. It’s critical to get those nutrients into the system as soon as possible to facilitate the muscle growth and repair process.

Introduce protein and carbs – The key is to send the body into an anabolic or building state by consuming protein and quality carbs shortly after the workout ends. Failure to ingest the right nutrients too long after exercise will leave the body in a catabolic or a breaking-down state, taking all of your potential muscle gains down the drain.

Eat immediately after workout – Your best bet is to eat within an hour of the end of your workout. This way you ensure your muscles aren’t being broken down but instead receiving an influx of nutrition critical to their growth. If you don’t have time for a meal, grab a scoop of protein powder and mix it into a cup of milk. It’s not a steak dinner but it does give you a quick shot of much needed protein.


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Re: Bodybuilding tips
« Reply #3 on: April 12, 2016, 01:33:19 PM »
For Female :

Leg training

Barbell row:



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Re: Bodybuilding tips
« Reply #4 on: September 23, 2016, 03:11:59 AM »
Helped a lot!! 💪💪💪💪


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Re: Bodybuilding tips
« Reply #5 on: August 30, 2017, 07:28:52 AM »