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Bodybuilders

How to Become a Bodybuilder

Bodybuilding is unique, it combines the unknown elements of human nature with nutritional science, exercise and psychology. Your workout program in the gym will inevitably vary from another Bodybuilders. Decide on what are your goals. Do you want to lose body fat and tone up or do you want to gain weight? Doing both at the same time can be achieved too but is very difficult and can lead to zigzag diets. And as you probably know there are hundreds of different workouts you can do, but obviously some work a lot better and deliver great results, whereas others are a complete waste of time.

The gym you choose will have an enormous impact on your success so do not take this matter lightly. It is all down to your routine as to whether you succeed as a bodybuilder or not. Many newbie Bodybuilders give up after a month or two, because they are not seeing the results they are looking for, and that is due to their routine. You must plan what exactly you are going to do, before you even step one foot into a gym. This is because a planned workout will help you build muscle and make your workout more effective than not having a plan at all.

It does not matter how many times you perform a certain Bodybuilding technique – if you are doing it wrong, then it is a complete waste of your time. If you’re thinking about how to become a bodybuilder, there are really many things that you need to be focusing on. Fear not! I am here to help, I have summarised Gym Bodybuilding Workout Tips that I am sure will benefit you.


Be in a “warrior” high intensity weight training state of mind

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation. Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition. In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

Use only proven bodybuilding program principles

Don’t listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

Focus on effective pre- gym workout bodybuilding nutrition

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session. Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day. Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

Gym workouts are for training, not socializing

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle growth repetition.

Begin the recovery process with optimal bodybuilding nutrition

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don’t track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

Have a clear weight training routine purpose

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

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Workout Schedule for Bodybuilders

Beginning a body building workout plan requires a level of commitment. As a beginner, you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn’t as severe.

If the word “damage” makes you flinch, don’t worry. It’s a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about – a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.You should also have an appropriate cool down period after you are done working out.

This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

• Dumbbell press
• Standing barbell military press
• Lying tricep press
• Side lateral raise
• Preacher curls
• Seated dumbbell curl
• Dumbbell rows
• Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

• Pec deck butterflys
• V-bar pushdowns
• Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

• Barbell squat
• One leg barbell squat
• Lunges
• Standing calf press
• Stiff leg barbell
• Crunches

Machines can be especially helpful when working your lower body. Here are some you should consider on this day:

• Leg presses on a plate loaded machine
• Leg extension machine
• Seated hamstring curls
• Standing hamstring curls
• Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

• Chin ups (get assistance if necessary)
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise

The machines you can use on this day include:

• Seated cable rows
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

• Standing calf press
• Lunges
• Barbell squat
• Stiff leg barbell
• Standing calf raises
• Crunches

Machine exercises include:

• Leg presses on a plate loaded machine
• Seated hamstring curls
• Kneeling hamstring curls

Weekend – Rest

If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

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History of Bodybuilding

Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.

In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.

Sandow built a stage performance around displays of strength and agility as well as showing off a “Grecian” physique which was considered the ultimate body. He became so successful, he created several businesses around his fame and was among the first people to market body building products bearing his name. As he became more popular, he was credited with the invention of the first exercise equipment marketed to the masses.

Sandow was also credited with beginning the first body building contest called “The Great Competition” held in London. This competition was the basis for many others to follow including the Mr. Olympia competition that remains the most popular body building contest to date.

When World War II broke out, men in the country were inspired to become bigger in their physique, stronger, and more aggressive in their behavior. Training techniques were improved, nutrition was focused on more than ever, and body building equipment evolved into effective means for working muscles in ways never thought of before.

It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. In 1970, body building was taken to a new level when the film “Pumping Iron” was released starring Austrian newcomer Arnold Schwarzenegger.

Through the years, body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies, and the sport has evolved into a real competitive arena.

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Bodybuilding Competition

As you get more and more into the sport of body building, you may want to consider showing off your hard work by entering into a body building competition. There are many local gyms that hold contests as well as national competitions that are held on an annual basis.

bodybuilding-competition

Before you actually enter a body building competition, you really need to know what they’re all about in the first place. Take the time to attend a competition before entering and pay close attention to the techniques the exhibitors use and ask questions about what the judges are looking for.

Do not enter a body building contest just because you’ve lost a bunch of weight. These contests are about great physiques with toned muscles – not about people who’ve lost body fat. Your muscles must be well-defined and toned ready for display. Remember early on in the book when we talked about the “Grecian Ideal”? That’s what body building contests are really about.

Be realistic about your chances the first time out. While it is possible to realize a “Cinderella” story finish, it’s not really probable when you consider that some of the other entrants are very experienced. Tell yourself that you’ll be happy with not being cut from the lineup or taking fifth place, for example, which is a realistic goal for many beginners.

Once you’ve decided on a competition, you need to start planning well ahead of time to become fully prepared for contest day. You need to concentrate on any problem areas you have and work them hard. Keep up with your regular routine, so the muscles that are already toned don’t lose their definition.

Think about what you will wearing during the contest and what songs you will want played while you are posing. You will also want to start thinking about your posing routine. We’ll interject a quick note about suits here since it’s not really that complicated choosing what you’re going to wear. You have worked very hard on your body, and in a contest, you will want to show off as much of it as possible.

Pick a suit in a color that is complementary and one that is as skimpy as you are comfortable with. Just don’t over-do it – it’s not about who shows the most skin but who shows the best muscles. With music, you will want to choose songs that will activate and excite the crowd. Judges will respond better to you if you have a lot of clapping and cheering going on for you. Your posing style will be dictated by the music, either elegant or aggressive depending on your selection.

Your style of music is important. Your mood, the mood of the audience and the judges will be set moment by moment, heavily balance by the competitor’s choices of music. Clearly defined space in the music for major poses is usually extremely important.

Some routines flow perfectly and gracefully through music without accentuating beats, but you can be confident that only a few competitors in a hundred can successfully achieve the beauty and grace of such a performance.

If you don’t have a childhood background in dance or ballet, or you don’t have a nearly perfect body with matching symmetry, try to select music with a pronounced beat where you can clearly put your strongest poses. We can’t stress enough that you can have a great physique, but if you don’t know how to show it off, you won’t be doing any good in a contest.

Posing is so very important in competition. It gives the judges an idea of what they are looking for in a contestant which is symmetry, muscularity, aesthetics, and proportions. A good place to start learning about posing is to look through body building magazines to see how the models are presenting themselves.

Try out a few of these poses while looking at yourself in a full-length mirror. What works for one person may not work for you, but it just might! Think about the beat of your music and then choose poses that go along with that beat. Start out with your most powerful pose and hold it for 3 to 5 full seconds. Make sure that your routine flows smoothly and there is enough time in between poses for a little fun.

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10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

stretching

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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