Bodybuilding: Volume Manipulation - Overtraining for Over-Growth

"How often should I go to the gym"? This is one question that always comes up in consultation with individuals seeking improvements in size OR strength. Unfortunately the answer is far from simple, and even the recommendations from various strength coaches can be completely opposite depending on the philosophy of the training advisor.

One may suggest that training frequency be reduced in order to allow increased recovery and sufficient muscular adaptation following a training stimulus. Increased rest may also be planned to prevent OR avoid a training plateau (when performance no longer improves despite administration of a training stimulus). The opposing view is to increase the training frequency in order to apply a greater stimulus to the muscle and demand a greater level of adaptation. Therefore, basing a workout design solely on training volume is not optimal.

Certainly, it is important to design the program with sufficient rest and recovery intervals so that the optimal training adaptations will be obtained from the effort given in the weight room. In fact, at the end of a training session, an individual is gets weaker throughout the workout. It is the recovery period between training sessions where tissue adaptation occurs and enables the individual to return stronger and bigger for the next training session.

The training volume of each individual workout can also be manipulated to allow for greater recovery OR an increased training stimulus. A reduction in the amount of sets OR repetitions will decrease the volume in a given training session. In contrast, performing additional sets is the best manner to increase the overall training volume of a workout.

Training intensity is the final variable that can be manipulated in the training prescription. It may in fact be the most important factor in determining the neuromuscular response. As a detailed description of the adaptations to different training loads is an article in itself, let us generally consider high-intensity (>90% 1 RM) loads as most effective in training the nervous system and moderate-intensity (70-90% 1 RM) loads most effective in stimulating hypertrophy of the muscle fibres. An individual that has been lifting consistently at a single intensity most certainly would benefit by varying the load for a short-duration training phase (i.e. 3-6 weeks).

Lifters stuck at a plateau may need to consider alternative & novel program designs to elicit further gains in performance. A "novel" training routine could be followed for a short period (2-4 weeks) and would stress the neuromuscular system in a manner that it is not accustomed.

This may promote adaptations in the neuromuscular system that could enhance immediate performance OR future training sessions. Each of the above variables can be manipulated within a single training program to help achieve maximal results in the gym.

I theorize that a period of overstress followed by a period of reduced training volume and frequency will result in even greater adaptations than normally occur with regular training frequencies and recovery intervals. The program is based on "tapering" strategies used by elite athletes prior to important competitions.

Tapering is defined as periods of high-intensity training followed by a brief "unloading" phase. In theory this may enable complete neuromuscular adaptation to the training stimulus and allows for rest and recovery prior to competition.

The basic concept of the following program design is similar to the "tapering" concept as the trainee reduces the training volume in order to allow for maximal adaptation (whether it be muscle growth OR maximal strength development).

WEEK 1

This week should be characterized by 6 full training sessions. A typical "bodybuilder" routine of a 3-day split, perhaps as legs, chest & back, and shoulders & arms would be performed. The split would be repeated twice and followed by a rest day. The intensity (weight OR load) is moderate (8-12 RM) and the volume is high. Exercises would be predominantly single-joint to isolate the particular muscles.

WEEK 2

Total training frequency is reduced by 1 session (~20%) and the training frequency of each body part is cut in half to a single session per week. Again, a typical "bodybuilder" routine is performed. The training split would be changed to 1 body part per day, for example, chest, legs, back, shoulders, and arms. The training intensity in this week would be higher (6-8 RM) for the entire program. Total weekly training volume is lower due to the reduced frequency BUT/ daily volume is greater per muscle group due to the isolated training routine.

WEEK 3

Four training days (2 total upper-body & 2 lower-body workouts). The intensity of this week should be slightly reduced from Week 2 for 1 of the 2 workouts per body split. For example, on Monday, a very intense lower-body workout (6-8 RM) may be performed, while a moderate intensity lower-body workout (10-12 RM) may be done on Thursday. Multi-joint exercises should be performed to recruit many muscle groups to compensate for the lack of isolation exercises. In fact, no direct work should be performed for the shoulders OR arms unless time permits at the end of the upper-body training day.

WEEK 4

A return to high-intensity training (6 RM) offset by the lowest frequency and volume of training over the course of the program. Three training sessions should be performed this week, in a similar split to WEEK 1. Allow for a full day of rest between each training session to provide the optimal recovery period. This program borrows from scientific principles but also is based on several theories of recovery. It is merely a suggested training routine that is extremely safe and may prove to be extremely successful in developing strength and mass. However, slight variations in the program may prove to be more successful between individuals. For example, a lifter may respond better to different lengths for each training phase. For example, some trainees may have greater success lifting in the high-volume phase for up to 3 week before entering a reduced-volume phase.

As well, one of the attractive attributes of the program is its flexibility. It should appeal to individuals that have varying levels of life commitments. For example higher volume phases OR increased training frequencies could be scheduled during relaxed times of a student's semester and then "tapering" weeks could be planned around exams to take advantage of an increased recovery time. Businessmen may consider overtraining prior to a business trip OR vacation.

It is important to maintain a distinction between tapering and detraining. Tapering permits the optimal adaptation to a stimulus while detraining indicates a loss in performance due to the removal of a training stimulus. It is important to reduce training stress only far enough that adaptation is allowed to occur at maximal levels, and not so that the organism returns to a pre-training state due to lack of stress.

It is important to determine exactly what length to time should be devoted to applying overtraining and how long should be committed to recovery emphasis. The length of the recovery period may depend on the training intensity just prior to the reduced frequency phase. As a rule, the final stage should be maximal intensity and the lowest volume.

The training program is certainly advanced in both theory and in the demands it makes of the trainee. It is not recommended that a lifter with less than 6 months lifting experience attempt this program. Certainly the first week of high-volume training at a high frequency will test the recovery system of even many advanced lifters.

The program was meant to provide a variation in the training stimulus, something that is generally recommended to occur frequently in an individual's resistance training regimen. The risk of injury in this training program is minimal provided proper exercise technique is followed. In fact, a study at McMaster University where subjects trained 6 days per week for 8 straight weeks resulted in only minimal minor overuse complaints.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

5 Strategies For Getting Started In Bodybuilding

Bodybuilding is not just a sport; it is an investment in your body and your life. If you think it is as simple as getting in a few reps at the gym every now and then, you?ll be sadly mistaken when you can?t see results or you begin to injury yourself. Instead of putting yourself through that torture, make sure that you know what to do and how to do it in bodybuilding first. Here are some tips to getting started with bodybuilding.

* Find A Great Gym. While you can purchase a membership to many gyms, that doesn?t mean that it is a good one. If you are serious about bodybuilding, you?ll need more than just a standard gym offering yoga. You need a gym that is packed with the equipment that you need and all of which is in good solid working condition.

* Find A Trainer. The best way to bulk up is to use a professional trainer. If you can afford the investment, interview a few people and find the one that challenges and motivates you the best. Sure, you know what needs done and you know you can do it by yourself, but when you use a professional, you?ll see results faster and safer.

* Safety is necessary no matter what. While you want to push yourself for the next set of reps or you want to go just a little longer, you need to realize that too much can tear muscles, and possibly injure them permanently. This is destructive of what you are trying to do. Develop a personal plan, hopefully with the help of a professional, to help you reach your bodybuilding goals.

* Eat right. Not only do you need to eat a good amount of food, but it is also important to eat the right foods. Your body will crave meats and proteins as it builds muscle. If you don?t give it good stuff, though, you?ll hinder its ability to expand and grow.

* Dedicate yourself. Not only is it enough to get to the gym, work with the trainer and eat right, but you?ll also need to make sure that you are 110% motivated and dedicated to becoming the bodybuilder that you want to be.

Successful bodybuilding can only come from hard work.

Marcus Thompson is an editor at HealthyLifeAdvice.com where you can find more articles about fitness and exercise.

Six Keys to Successful Bodybuilding

To make clear the simplicity of bodybuilding I've arranged a list of six basic keys to successful weight training. They're nothing new and read like the same stuff in any motivational book on the market today. Yet they offer valuable insight and are essential to getting started with your exercise program... and sticking to it.

1. Set a realistic goal - short and long term.

2. Plan an orderly and thorough routine to train the entire body.

3. Make a commitment to stick to your routine for 4-5 weeks - - to begin to see changes and benefits, develop perseverance and create a habit.

4. Enthusiasm for training must be recognized as the main and driving force to perform successfully.

5. Ease into a training program with a wholesome, thoughtful nutritional plan - proper food, order and amount of consumption.

6. Be confident from the beginning that the application of these sound principles will produce the desired results.

GOAL SETTING

Be realistic in your goal setting. It's important from the very beginning and throughout your training to experience victory in each and every workout. Ease into your training with good energy, being careful not to overload yourself and fall victim to mental and physical burnout. Planning to look like Rambo by the end of summer will be frustrating and you may give up your training entirely.

ORDER IN TRAINING

Decide how much time you have to devote to your training - how many hours per day and how many days per week. Based on this schedule, design an orderly and efficient routine that includes only basic exercises. Working your mid-section first, followed by chest, back shoulders, biceps, triceps and legs is always a good rule of thumb. Choose two exercises per bodypart, three to four sets of 8 to 12 reps with a day's rest between muscle groups if you're just getting started.

In organizing an exercise program, keep your eyes and ears open. Scan the Web, magazines and books, visit the gyms and get input from your friends and mentors. An orderly and intelligent training routine is the major tool in achieving your bodybuilding goals.

COMMITMENT

We now come to commitment, the Big Power Switch of our mental mechanism to see if we have the juice to crank over the engine and keep it running. Commitment is your personal promise - your word of honor - to realize your challenge and is vital in aspiration. The naturally occurring ingredients of commitment are consistency, persistence and determination. These gut disciplines engaged with patience and faith set you in positive motion toward your muscular goals.

ENTHUSIASM

Each workout is a unique and separate experience unto itself. Events of the day, mood, energy levels and tensions effect every performance differently. Gather up as much enthusiasm as possible before each workout so you enter the gym with energy and a positive attitude. Your training must not become drudgery or a chore that has to be done. This is negative energy, producing negative results and must be willfully resisted.

PACE AND ATTITUDE

Keep your workouts tight and efficient, leaving no room for boredom or idle thought. You should quickly develop a mature training attitude allowing no interruptions in the flow of exercise from start to finish. This is not to suggest that you hurry in your training. A hurried attitude produces anxiety, nervousness and agitation, resulting in negative performance and loss of concentration. Quite the opposite, here I encourage a steady lean on your training - setting a vigorous pace that reflects excitement, confidence and determination.

Become totally involved with each workout, each set and each rep. Focus on the performance of the exercise, the muscles involved and the feelings that result. Look for your particular groove and sense the burn. Training form is your priority and practice makes perfect. Learn to lift weights smoothly, sacrificing the poundage used to gain quality in your performance. Don't be anxious to overload your body and struggle to lift more than you can handle. This will create poor style and result in disappointment. These register as failures and drain your resources.

These oh-so-basics points will determine the success of your new exercise program.

Mr. Universe Dave Draper's free motivational email columns will educate and inspire you in your workout efforts. Success awaits you at his site, http://www.davedraper.com , where you'll also find workout routines and advice, an active discussion forum and, of course, a hefty instructional blog.

Bodybuilding Health

Bodybuilding and nutrition are the key to a healthy life. With an adequate nutrition and physical exercises, you can perk up your life. It is important to understand that you have to combine bodybuilding and good nutrition in order for them to have effect on your body and to improve your life. Bodybuilding and nutrition go hand in hand. A healthy nutrition will provide you with the energy you need to function properly, and you will certainly need energy if you want to start a bodybuilding program. It is well known that physical exercises and bodybuilding will help you maintain a healthy life. Research had shown that bodybuilding will help prevent cardiovascular illnesses by reducing the body fat in you organism and increasing your muscular mass.

In addition, bodybuilding reduces the aging process and it will increase your confidence. Any one can practice bodybuilding from a teen age to a rather older age. You do not have to be a professional bodybuilder in order to feel the effects of these trainings.Bodybuilding will increase your muscular mass, bone strength and combined with the right nutrition it will increase your energy levels. Being a bodybuilder has many advantages but the most important one is a healthier life achieved by reducing fat and cholesterol levels, stress levels, regulating blood pressure, cleansing the internal organs, and preventing illnesses.

Working out will boost your self-esteem increase your moral help you relax more easily and reduce the stress in your life. Bodybuilding will for sure make you feel better and look better therefore drawing attention to you. Looking great the opposite sex will find you more appealing.Overall bodybuilding will help you improve your life from all points of view.

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Women Bodybuilding: Then & Now

Everyone has either heard of or is familiar with the sport of competitive bodybuilding. The female component, which is known as women bodybuilding, began in the late 1970s as women began to participate in competitions. Now, more than three decades later, women bodybuilding is a large part of the sport and has begun to garner the respect that it has strived for since it?s inception.

Although physique contests for women can actually be documented in the 1960s, they were little more than bikini contests. The first true women bodybuilding competition is regarded as the one held in Canton, Ohio in 1978. Promoted by Henry McGhee, the first United States Women?s National Physique Championship was the first competition where the entrants were judged solely on their muscularity as opposed to how well they looked in swimsuits.

By 1979, more women bodybuilding competitions were being held. The sport, however, did not possess a sanctioning body until 1980. Known as the National Physique Committee, this organization hosted the first women?s nationals and became the top amateur level competition for women bodybuilding in the United States. Additionally, 1980 marked the first Ms. Olympia competition, which is the most honored competition for women bodybuilding professionals.

As the sport continued to grow and increase in overall popularity, competitors found themselves needing to train harder and improve their overall muscular physique. By the 1980s, women bodybuilding was no longer a bikini contest or seeing who could pose in the highest heels. Now, it was becoming a popular sport with championship titles and increasing fan attendance.

With films that have been produced in honor of women bodybuilding competitions, coverage on major television networks and despite some controversies along the way, women bodybuilding has more than proven it?s ability to remain in the ranks of this popular sport. As further proof, the IFBB established a Hall of Fame in 1999, which would honor bodybuilding?s top athletes. To date, 14 women bodybuilding competitors have been inducted. Among them, Carla Dunlap, Cory Everson and Rachel McLish, Bev Francis, Lisa Lyon and Abbye Stockton, Kay Baxter, Diana Dennis, Kike Elomaa, Laura Combes, Lynn Conkwright, Ellen Van Maris, Stacy Bentley and Claudia Wilbourn.

In late 2004, the IFBB introduced a new rule that required women bodybuilding participants decrease their amount of muscularity by 20%, which is now referred to simply as the ?20% rule.? The rule applies to those whose physique requires the decrease. In 2005, another rule was introduced that would abolish the weight class system beginning with the 2005 Ms. Olympia.

In addition to women bodybuilding, there are two additional categories that are closely related and often held as part of the same event. The fitness competition includes a swimsuit round, along with a round that has the entrants judged on their performance in aerobics, dance or gymnastics. The second category is a figure competition, which is a newer format, and has the participants being judged exclusively on their symmetry and muscle tone. This category focuses less on muscle size than does women bodybuilding.

Although women bodybuilding has continued to grow in popularity, the prize money remains significantly less than is awarded to male bodybuilders.

Find more about the different types of aerobic exercise and nutritional supplements and vitamins or read everything about women bodybuilding on http://www.womenbodybuilding.org

Natural Bodybuilding Tracking Quickly Builds Muscle

Natural bodybuilding precision is a technique that is sure to maximize muscle gain in the shortest possible time. Some natural bodybuilders even see the results of steroid users by paying very close attention to their training precision. If you are a natural bodybuilder, and want huge results, now is the time to start paying attention to the word precision.

In natural bodybuilding, there leaves very little room for training error. Natural training with precision is crucial for significant muscle achievement. Let's face it, a steroid induced bodybuilder is granted a greater margin of error in training, and nutrition. Steroids aid bodybuilders in recovering faster, and can support longer, more intense bodybuilding training sessions. This enables bodybuilders the liberty to train and eat with less precision, and still reap fantastic muscle development. However, natural bodybuilding athletes must pay very close attention to detail in order to benefit from great muscle building results. Witnessing excellent bodybuilding results can be the difference between performing too many training sets, and not enough intensity.

You most likely ask how you can determine if your natural bodybuilding routine is precisely what it should be in order to achieve massive, steroid-free results. Are you working out with the precise amount of training sets per body part? How about the reps, or rest days between workouts? Is your training intensity significant enough to illicit a natural bodybuilding response?

There is an easy way to find out! If you learn only one thing from this natural bodybuilding article, please let this next tip be it. To determine if your training program is the most effective natural bodybuilding routine, pay close attention to detail by recording, and tracking your bodybuilding workouts.

Being a drug free bodybuilder, and knowing what your numbers are at all times, is being an intelligent bodybuilder. Can you imagine not tracking your checking account balance? What a silly question! Not closely tracking your bodybuilding progress is considered just as silly. Besides overtraining, lack of tracking your progress is the biggest mistake fellow bodybuilders are making.

How can you train with maximum effort and efficiency to improve your musculature if you don't know really where your numbers are? Remember, developing natural muscle is much more challenging, but a sense of precision is gained when you track your progress. Without bodybuilding workout precision, it is like driving a car in a strange place blindfolded.

The results of tracking can assist your natural bodybuilding efforts by making the whole story visible. Tracking will help determine if the amount of rest days between workouts are optimal or not. If your strength is improving with each and every workout, you are getting the precise amount of rest needed for optimal growth. If it is not, your rest days are not optimal. Therefore, tracking can direct your muscle building workouts into a precise science.

As soon as your natural bodybuilding log reveals a few training sessions that show no gains or decreasing strength, you are most certainly overtraining. Training more than is necessary is the worst enemy for any natural bodybuilder. Just remember, your body won't be able to recover from the training stress as rapidly as a steroid induced bodybuilder can. Therefore, if you try to duplicate a steroid aided training program, you will be dead in the water. Your natural muscle building results will definitely suffer. Once again, focusing on a specific program for you, and you only, is a key point to remember. Consider your training log the key to all the information necessary for significant natural bodybuilding gains.

Take a closer look at your training log. If you find you have achieved 10 reps on a particular exercise for two consecutive workouts, you should focus your mind on pumping out the eleventh reps during the next training session. This specific data, if followed, will direct and focus your natural bodybuilding routine into precisely what is necessary for growth.

This valuable data can also serve as a great motivator for achieving your specific goals. I call it training smart. If you know precisely what numbers are needed to accomplish your goal during the next workout, you are more likely to achieve it, thus, overloading your system in order to develop rock hard muscle. Take, for instance, a retail store. If they don't track how much money they made yesterday, how will they stay focused on what they need to beat today?

Prior to entering the gym, successful natural bodybuilders make point of drawing up a mental image of what needs to be accomplished in order to achieve their goal. By keeping a natural bodybuilding training log, you too will have a license to quickly build muscle.

Another excellent tip to achieving natural bodybuilding results is paying attention to the timing of your nutrients. Once again, it is critical for a natural bodybuilder to pay close attention to what is happening on the nutrition side of the natural bodybuilding puzzle. Research suggests it is important to eat carbs, and protein within one hour following a hi-intensity, natural bodybuilding workout. This particular bodybuilding nutrition regimen will help stimulate the muscle building recovery process. Natural bodybuilding buffs also need to pay close attention to the amount of calories they are taking in. Just as training, I also recommend tracking your nutrition regimen.

As you now know, natural bodybuilding results are easily seen if you focus on precise training. By training smart you will reap all the benefits of bodybuilding without steroid side effects. Simply follow my recommendations stated above, and your training will be guaranteed to be the most effective, efficient natural bodybuilding system possible.

*** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.

Copyright (c) - Wellness Word, LLC

Jim O'Connor
Exercise Physiologist / The Fitness Promoter
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
www.naturalbodybuildinginfo.com

Jim O'Connor is passionate about promoting natural bodybuilding. He feels steroids are not necessary if training in the most effective manner possible. Visit Natural Bodybuilding Info.com to learn more natural bodybuilding tricks, tips, and secrets.

Bodybuilding Routines

Split bodybuilding routines and workouts

Stop for a minute and think about your current bodybuilding training strategy. In order to achieve maximum results, you should be following a progressive and logical schedule. If you are new to working out you are probably performing a full-body workout. Full-body workouts are excellent for beginners because they are easy to follow and implement. However, their biggest disadvantage is that they only allow you enough time to perform one or two exercises for each muscle group. If you try doing more, you?ll never be able to train the last couple of muscles with any degree of intensity. Of course the way around this is to start doing split routines.

What exactly are split routines? They are a method of training your body to create more intensity. Instead of hitting all the muscle groups in one bodybuilding session, you divide the body into sections, training a couple of muscles each day. While there are plenty of different ways to combine muscle groups, split training has some general guidelines to consider:

Primarily do compound exercises before single-joint ones.

Try to divide the body so you are doing approximately the same amount of muscle mass each day.

Try to limit your workouts to no more than 60 minutes duration.

Modify the exercises in your routine every 4 to 6 weeks.

Change the muscle groupings every 8 to 10 weeks.

The great thing about splitting your bodybuilding program is that each muscle group can be worked with greater intensity. Unlike full body workouts where you?ll need to pace yourself to hit all the muscles, split routines allow you to put maximum effort into training only a couple of muscles. You don?t need to hold back or pace yourself. In addition, you can take more rest days to achieve greater recovery (as in the case of a two-day split workout performed four days a week). The choices are almost endless when it comes to splitting up your workouts. Although no ideal split routine exists, the right split routine for you can be chosen based on factors like your time availability, genetics, exercise experience, and goals. Therefore, how you split your routines depends on preference as much as it does science.

One factor that should never be overlooked is recovery. Rest is an essential component of bodybuilding at any level. Whatever training split you decide on, make sure it allows for rest days in between.

The main benefits of split training versus a full body program include:
? reduced time in the gym
? Less chance of overtraining
? Higher intensity levels
? Sharper concentration
? More energy
? Increased strength

Here are some examples of potential bodybuilding split routines:

Routine 1
Day 1: Legs and arms
Day 2: Chest, Back, and shoulders
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest

Routine 2
Day 1: Chest, Back, Biceps
Day 2: Legs, Shoulders, Triceps
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest

Routine 3
Day 1: Legs
Day 2: Rest
Day 3: Chest and Back
Day 4: Rest
Day 5: Shoulders and Arms
Day 6: Rest
Day 7: Rest

Routine 4
Day 1: Legs
Day 2: Rest
Day 3: Chest and Triceps
Day 4: Rest
Day 5: Back and Biceps
Day 6: Rest
Day 7: Shoulders
Day 8: Rest

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his bodybuilding articles? http://www.bodybuildinginformation.com Article ? Bob Howard 5/5/2006

Bodybuilding Exercises

Top 10 Bodybuilding exercises ? back to basics training for ultimate muscle mass

In this age of $5000 strength machines and $8000 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as $100! That?s right, you don?t need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Squats

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let?s face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that ?no neck? look. They?ll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940?s and 1950?s. They?ve stood the test of time and you should be doing them.

Barbell curls

It?s safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They?ll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They?re simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They?ll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his bodybuilding articles? http://www.bodybuildinginformation.com Article ? Bob Howard 5/5/2006

Natural Bodybuilding The Key To Endless Growth Part II

In the first part of this installment we examined how to build a road map to get to your destination. We talked about training the nervous system, innervation of specific body parts for symmetry, and advanced stage training.

In Part II we are going to examine the most common challenge bodybuilders face which is nutrition. Unfortunately there is so much confusion about what to eat, when to eat , how much to eat and on and on that it is almost impossible to sort out what to do. Also eating to grow is very different the eating to get shredded so the key point to remember is that your diet needs to evolve with your physique.

Consistency and self discipline on your eating is two biggest keys to long term success on whatever eating program that you are following. Bodybuilders who are successful always plan ahead and have meals prepared well in advance. If you don't plan out your meals and have them with you at all times you will invariably fail in giving yourself the best possible gains. Hoping that restaurants, or friends or relatives will be serving "bodybuilding food" is unrealistic and leads to frustration as well as no progress.

Almost every person I have every met that could not gain weight or lose weight was simply because they did not prepare there food in advance. It sounds simple, and it is simple but few overlook this critical point. Don't be one of those people who doesn't prepare there meals in advance. In the Freaky Big Naturally training course there is a whole section on food prep to keep you on your eating program. I learned these food preparation and food avoidance skills over years of trial and error. Many people think that it is a matter of will power or won't power but in reality it is simple preparation beforehand.

Here is a few simple rules to remember"

1. Always carry 1-2 meals with you more than you think you will need. This way any delays in your schedule will not throw your eating off.

2. Always eat before you go shopping, to the movies, or to other social occasions where non nutritious food will be served this way you will reduce any cravings for junk.

3. Prepare food in bulk and use Tupperware containers so that you can grab quick meals at any time. Also you will find it takes very little extra time to prepare 10 meals as it does one meal. This savings in time will actually make your life way more efficient and your eating plan easy to stick too.

4. Get off all artificial sweeteners. Artificial sweeteners cause cravings for sugar, mess up your metabolism and brain function, and may have negative effects on your overall health. Cut them out of your diet immediately and switch to Stevia, or Raw Honey for sweetening. NO Diet Sodas.

5. Drink plenty of water each day. Most often dehydration is misinterpreted as hunger. Slug back a liter of water 30 minutes before eating or when you feel hungry and you will see how it curbs appetite significantly.

6. Place nutritious snacks in you car, your office desk at your house basically everywhere that you spend a considerable amount of time. You will quickly develop the habit of eating healthy and junk foods will quickly lose there appeal.

7. Schedule a regular junk food meal once per week. This is a powerful lesson that starts building the will to understand delayed gratification. Every time you have a craving for junk food simply right it down and schedule to eat it on a set day. By the end of the week you can review the list and go eat those foods guilt free. Often times by the junk food day you won't want the food or it won't taste as good as you anticipated. Over time you will develop more control over your cravings and reduce negative guilt associations with food.

This list isn't the be all and end all of eating but it gives you a start to work with.

Keep in mind that your eating program should evolve over time. Your body will naturally adjust from desiring different types of foods depending on a variety of factors such as season, nutrient levels, PH balance of the body, training demands, and conditioning levels to name a few.

Recording how food affects you as biofeedback is critical in understanding the powerful effects of food on your mood and your performance. Review your eating journal regularly so that you become aware of your patterns of eating as well developing awareness of how each food effects your body. Clients are always surprised at how much they can learn about food just by charting there eating patterns for a few months.

One final note is too remember you must master eating and training first before supplements can be effective. So many people try the other way around and wind up frustrated. No supplement can make up for a poor diet or poor training so vow to master these two facets first before wasting money on supplements. Once you master your diet than the right supplement at the right time can do wonders to improve performance but seldom does the supplement deliver when the diet is poor.

In the third part of this installment we will look at having a big reason why. The key to realizing your full physical potential.

Wade McNutt http://www.freakybignatural.com is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new system called Freaky Big Naturally. Learn More at: http://www.freakybignatural.com

Natural Bodybuilding the Key to Endless Growth

In my 18 years plus in the iron game I am often asked what is the biggest secret to building a championship physique or at least a great body. The answer of course has a multitude of components but it boils down to a few basic truisms.

1. You need a systemized training program that evolves as your body evolves.

2. You need to follow a high quality nutrient dense diet

3. You need heart, discipline and a compelling REASON WHY.

In the first part to this series we will examine the first component the need to follow a systemized training program.

If you want to travel from New York to Los Angeles there are several ways to achieve this and several modes of transportation you can take. First and foremost you need to select the mode of transport such as walking, car, boat, train or airplane. Each mode of transport provides advantages and disadvantages as well as differences in cost as well as time taken to get to the destination.

If you have never made the trip and have no knowledge of the transport systems the best way to get to your destination would be to consult with individuals who have made the journey and select which modality meets your criteria of cost and time invested. Much time on the journey can be saved with planning your trip in advance as well as selecting the most cost effective method of transport. If your goal is to build a strong, well developed physique a little planning before hand can save you a lot of expense and headaches as well as ensuring you get to your destination.

Having the route planned out and the modality of transport is best left to a travel agent someone experienced in getting people to their destination. Likewise in building a great physique consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a systemize scientifically proven training program for without a good program you have almost no chance of building a great physique.

Imagine trying to get from New York to LA without a road map, any mode of transport, or any knowledge of how to get there. As insane as this sounds many individuals that embark on this journey to build a great physique, with this type of mindset which pretty much guarantees failure. Of course there are a few rare individuals who have made the journey by following many trial and error methods to build there physique but in reality no wants to waste years and years following useless routines and getting discouraged. Every great athlete requires a coach to reach there ultimate potential as fast as possible.

The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the "genetics is everything" that they consistently fall prey to giving less then there best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health.

For the Natural Bodybuilder Endless Growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it's function is a great truism so you need to first develop strong neural drives to each muscle group to maximize it's development.

The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one's physical development is and where improvements need to be made.

The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get there nervous system to the high levels of training capacity in a given discipline.

Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual get's down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body's ability to adapt to training has significantly improved (See stages of training Freaky Big Naturally). Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self discipline, and desire (Big Reason Why).

In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points. Arnold refers to this stage in Pumping Iron when he discusses how he overcame his weak points and now in order to increase one muscle in size he must change every part of his physique in order to accommodate this change. Of course few people will ever reach Arnold's development but the implications are the same for every trainee when it comes to advanced workout design.

This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit.

Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment.

Many natural trainees continue to improve late into there life. I have personally witnessed people making gains in their 50's, 60's and even 70's with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides...

In the next part of this article we will discuss the second part and most overlooked aspect of training; following a nutrient dense diet. Until then train hard, train smart and most of all train natural.

Wade McNutt http://www.freakybignatural.com is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new system called Freaky Big Naturally. Learn More at: http://www.freakybignatural.com

 

Gym Workout Bodybuilding Tips

Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.

All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. 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.

These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.

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Discover the newest bodybuilding breakthrough secrets in Exercise Physiologist Jim O'Connor's cutting edge 90 minute bodybuilding audio. He reveals the most effective, efficient bodybuilding tips for maxmimum muscle growth.

Get Fast Results - Tips to Successful Bodybuilding for Beginners

With so many ads and free bodybuilding regimen in magazines and the Internet, it is easy to go wrong. DO NOT use the bodybuilding regimen of professional bodybuilders when you start off.

Begin slowly. It is natural to be enthusiastic at this stage. But your body needs only 3 non-consecutive days of workout a week. To be successful, your bodybuilding regimen needs to focus on:

• The right kinds of exercises
• The right technique
• Breathing technique
• Diet

Mastering technique is the most important part of a beginner?s routine. If you are doing the right exercise in the wrong way, you are wasting your time. Once you have mastered the technique, you can push your body harder and do the number of recommended reps. This way you can achieve more number of reps without having to worry about injury.

Gaining muscle mass is not just about exercising. This has to be coupled with a bodybuilding diet. Good nutrition is an important part of your muscle building program. You should ideally be having five or six small meals a day. Here are some changes you need to make:

• Cut fats
• Say ?no? to refined sugar
• Take in lots of water
• Increase your protein intake

The best time to work out is in the morning, on an empty stomach. Your body needs food after the workout because your last meal would probably have been 8-10 hours before the exercise. So, you should NEVER miss your post workout meal.

Your ideal diet should include potatoes, rice, pasta, lean red meat, egg whites, banana, turkey, cottage cheese and tuna. Natural fats like natural peanut butter, olive oil and flaxseed oil are good because they are rich in monounsaturated fats.

Warm up before you start your bodybuilding exercises. Perform all exercises through their full range of motion. Keep your movements slow and controlled. This will help keep resistance on the muscles. You may need to rest between exercises, especially in the beginning.

There are a number of exercises that you can choose from to build the body of your dreams. For the exercises to work in peak form, you need to cycle the exercises so that all the major muscles receive their fair share of resistance training. Change the sets, switch the order of body parts, choose different exercises and vary the rest time between sets.

Do not start on any supplements right away. The need for supplements comes in only after you hit a plateau ? the stage when you are doing all the right things, but not seeing any results.

While bodybuilding success depends on pushing the limits, never ignore pain. Set small and achievable goals. Do not give up. Remember bodybuilding is not just about exercises, it is a lifestyle in itself.

Bodybuilding is serious business. So, the first thing you have to do is get a physical done. It is absolutely essential to ensure that all your organs are in perfect working order. A healthy heart, liver and kidneys are a must if you dream of body building success. Your hormonal balance also plays a very important part in bodybuilding.

Discover more about bodybuilding for beginners to what to watch out for and tips for female bodybuilders at the bodybuildingzone.info

The Secret Ingredients of Bodybuilding Supplement Gakic

After the successful launch and campaigning of company Muscletech for the new supposed breakthrough supplement Gakic, many questions have been asked as to the products effectiveness, potential side effects and in particular ingredients.

When a supplement promises a benefit so dramatic people inevitably want to know how. In this article I will attempt to discuss the ingredients of Gakic in the hope of demonstrating why the guys at Muscletech might just be more than great marketers.

Firstly to lay it out for you the ingredients of Gakic as stated in the products documentation are:

First and foremost glycine-l-arginine-alpha-ketoisocaproic acid calcium (shortened to Gakic). With the additional ingredients being:

Dextrose, maltodextrin, citric acid, sodium citrate, sodium gluconate, polyvinylprrolidone, natural and artificial flavors (modified food starch, corn syrup solids, gum acacia, silicon dioxide), acesulfame-potassium, sucralose, fd&c red no. 40.

Without getting too complicated with the science of things, I will try to briefly explain how and why these ingredients are effective in performing the suggested tasks.

The benefit of Gakic is stated to be that it helps the body to remove and prevent the build up of fatigue toxins such as Ammonia that cause the body to lose strength and eventually fail towards the end of the workout.

Gakic's main ingredient works as such: The compound glycine-l-arginine-alpha-ketoisocaproic acid calcium as a ketone group has no Ammonia in it as ketone compounds usually do. For this reason when it enters the body and the muscle cells, it scavenges for Ammonia particles with which it can react neutrally to become more chemically stable. What that means is that this compound glycine-l-arginine-alpha-ketoisocaproic acid calcium is pre-disposed to remove in this manner traces of Ammonia from the muscle cells. The acid when enters the body is converted to leucine that carries out the function above as well as glycine and arginine which then are responsible for moving the removed Ammonia through the uric acid system to be eliminated from the body. Further to that the glycine and arginine have further effects. The glycine is also said to give the effect of an insulin stimulator while the arginine is able to increase blood flow to the area effected by the toxins allowing the leucine to ravage even more of the toxins it seeks to eliminate.

This being the function of the main ingredient, the other ingredients of Gakic serve to enhance the extent to which the muscle cells can absorb the substance and hence take their effect.

As you can see the process Gakic undergoes in the body is a complex one. It is mainly for this reason that scientists and users of the product alike seem to be touting its benefits. As for the question of will it work for you, it is up to you to decide.

Gary Stephens is a writer on bodybuilding supplements and currently runs an informational website providing the real information on bodybuilding supplement Gakic, including Gakic Reviews.

For more information please see http://www.gakicreview.com

How To Organize Your Grocery Shopping Experience To Yield Your Optimal Bodybuilding Nutrition, Healthy Snacks, Low Fat Cooking, And A Brand New You

Been to a grocery store lately?

Does your mouth start to water when you pass aisle after aisle of?.

-Potato chips
-Pop tarts
-Ice cream
-Cookies
-Fresh baked pastries
-Cakes
-Carbonated beverages
-Syrups with high fructose corn syrup

Mmmmm?I can almost taste it right here from my computer.

How does that fit into your fitness plan, or your weight loss diet plan?

Gooey chocolate chip cookies, devil?s food cakes, ultra high sugar cereals?all washed down with your favorite carbonated beverage.

Uh oh, there goes your weight loss diet plan.

Ok, I?m getting off track here?.and so is your fitness plan.

Whatever.

Let?s focus and regroup.

Here?s a challenge for you (pay attention, this is a good start to a weight loss diet plan)?

Next time you go to the grocery store, put 10 healthy things that will help achieve your overall fitness plan and your weight loss diet plan in your cart before you put 1 unhealthy thing.

Yep, you heard right.

It?s not only a challenge, but this should be the way (now and always) you grocery shop for you and your family.

For every 10 things for your fitness plan?.you are allowed 1 ?treat?.

So, for example?you could put things in your cart like:

-Oatmeal
-Assorted fruits and vegetables
-Lean meats (chicken, beef, some kinds of fish, etc.)
-Whole grains
-Low fat yogurt (no sugar added)

Then?..after 10 of these items that help you achieve your weight loss diet plan?.you can go ahead and ?treat? yourself to one of those high calorie, ?fat in the box? cookies??.if you so desire.

But here?s a little secret?

A shocking, little-known, secret that will keep you on your fitness plan like glue?

You think you can handle it?

Ok, here goes?

After you start CONSISTENTLY buying and eating healthier foods?you will no longer be interested in those ?treats??which will eventually do nothing but make you feel bad?but you WILL BE HAPPY about your newly found self-esteem, and your body will be very thankful?it may sound hard to believe right now?but it?s true?.very true.

Why?

Because you are CONSISTENTLY conditioning yourself to eat healthier foods and following your fitness plan and staying on top of your weight loss diet plan?and your body is responding to it?

Better yet, your body is EXPECTING it.

I remember when I was back in college and when I was eating very healthy and working out like a champ, I was following my fitness plan to a ?T??

I was doing this very consistently for a good while?then, one night I went out to dinner with some friends.

Didn?t really think about how I had been eating lately (very healthy) and ordered myself a nice juicy, fatty hamburger and fries.

Well, about a ? hour later, after my stomach kept asking me ?What in the world is this in here???I became very familiar with the bathroom for a little while.

Onward.

Ok, I didn?t tell you that story to make you scared of eating hamburgers, or say that you can never, ever, ever eat anything you want or crave?

But be smart.

Use your common sense.

Follow your fitness plan.

Stay on your weight loss diet plan.

Eating Twinkies will never help you lose the fat off your body.

Neither will the candy bars.

Or the?.

Well, you get the picture.

So?realize that it all STARTS at your local grocer.

And if you follow my advice, you can make sure it doesn?t END on your waistline.

I?ll talk to you soon.

Chris C.

P.S. You think this is the end-all, be-all of fitness and nutritional tips? Well, it?s not even close?just go on over to www.fitnesswithchris.com and look at all of the information I have for you for you to follow and improve your fitness plan.

Chris Callegari, founder of http://www.fitnesswithchris.com is unleashing his real-world exercise, fitness, nutrition, and healthy eating tips to the world, to help support lifestyle changes for any and everyone.

What is Your Bodybuilding Body Type?

Try and name a sport that you can participate in even if you are an old person. Chances are, you will have a hard time naming even one. But if you named bodybuilding, you are dead on right.

Bodybuilding is the art and science of developing the musculature of your body via certain kinds of physical exertion and diet whose end goal is to showcase the body for competitive exhibition. The most popular kind of bodybuilding exercise is weightlifting or weight training.

What makes bodybuilding so appealing is that it is a sport that everyone of any age can participate in. The only requirements are that one be in relatively good physical condition, has access to gym equipment, and can financially afford the lifestyle it demands.

What are the different types of bodybuilding workouts? Well, it depends first on whether your body type is that of an ectomorph, endomorph or mesomorph.

An ectomorph is considered the slow gainer among bodybuilding types. He needs to slow down his hyper metabolism in order to gain muscle size and strength. This means his exercise routine should be severe enough to trigger muscle growth yet short enough to avoid nervous drain.

An endomorph, on the other hand, has a sluggish metabolism. He needs some kind of stimulating exercise every session in order to rev up his metabolism. Also, an endomorph should restrict his calorie intake due to an over-efficient digestive system that makes him gain weight easily.

The luckiest among the body types (as far as bodybuilding is concerned) is the mesomorph. A true mesomorph is able to gain muscle even with little effort on his part. Mesomorphs can be said to be gifted with muscle-building abilities, the Chosen People of bodybuilding.

No one belongs solely to one body type. Most people can be said to be a mixture of the three. However, one body type usually dominates a person?s build so that it is relatively easy to categorize bodybuilders.

Despite one?s body type, there are common techniques to follow when bodybuilding. These are:

1. Keep a training diary so that you can monitor your progress and determine what you should aim for in the future.

2. Pay attention when lifting any kind of weight to avoid injury. Carelessness is probably the foremost cause of injuries in bodybuilding.

3. Choose the types of exercises that can contract as many muscle fibers as possible during one set. This will maximize the effectiveness of the core repetitions which make up most of one?s training.

4. Warm up properly prior to doing any exercise to prevent injury.

5. Don?t change the technique of doing any exercise unless you know what you are doing. Experimenting is another cause of injury.

6. Don?t do those exercises which are known to cause tendon or joint damage.

7. Good exercise style prevents injury. So keep proper form while exercising.

8. Learn to distinguish between the pain caused by lactic acid build-up within the muscle, and the pain caused by a serious injury. Mistaking one for the other could cause you to keep exercising despite being injured, thereby worsening the injury. Rest if you are injured.

9. Practice stretching before working out. This also helps you ward off injuries.

Hopefully, these tips will help you enjoy participating in the sport of bodybuilding
Check out http://www.muscle-guide.com for more great information on building muscle and getting fit.

Six Unforgivable Bodybuilding Sins Part 1

If you are a hardgainer or natural bodybuilder, you already know how difficult it is to get sleeve-busting muscles. Learn how to avoid these common unforgivable bodybuilding sins that not even the Pope will excuse!

Unforgivable Bodybuilding Sin #1: Training through the motions instead of training for results

How many times have you gone to the gym and casually lift the same weights; same exercises; same workout order; and same lack of progress? This is called insanity; doing the same thing but expecting a different result. It is also known as training through the motions. Your body is present but your mind is absent. Training through the motions is fine if you are simply interested in stress release and improving your energy levels, but if you are trying to build a body you can be proud of, this won't cut it.

Only results matter, if you expect to see progress.

Consider the analogy of starting your own business. Starting your own business may earn you praise for being a hard worker, disciplined, skillfulness and many other nice compliments but if your business does not make money, the latter perks don't really matter. Whether you agree or not, money is a measurement of whether your hard work, discipline and skillfulness are paying off or not. Lifting more weight, squeezing out more reps in a workout, and completing more work in less time are all signs of measurement.

How to make this sin forgivable?

Stop training through the motions and you will no longer have the illusion that you are improving. Focus on measuring your results and out doing yourself from workout to workout and there will be no doubt that you are moving forward.

Unforgivable Bodybuilding Sin #2: Not keeping a training journal

Not keeping a training journal piggy backs on the last sin. Imagine trying to run your brand new business without keeping records. You have no idea what's coming in or what's going out. You have no idea why you had a bad month. You have no idea why you had a good month. Training is no different.

History has a tendency to repeat itself

If something worked in the past, why would it not work for the future? If something did not work in the past, than most likely it won't work in the future! If you are not tracking what works and what fails, than your training progress is doomed.

Instead of just recording what you did at each workout, start recording the details. If you had a great workout, let's determine why?

Is it from the amount of sleep you got the night before?

Was it a new workout drink you used?

Was it a different time of the day?

Did you warm up or stretch longer?

Did you take an extra day off?

Were you in a better mood?

How to make this sin forgivable?

The more you know, the more control you have of experiencing the same feeling the next workout. On the flip side, if you had a terrible workout, consider all the same factors to prevent it from happening in the future.

Human nature always want to out do itself.

Your natural instincts will strive for improvement. If you know what the numbers were last workout, you will want to out do yourself. You will want to complete your workout in 47 minutes instead of 50 minutes. You will complete all ten reps instead of eight. You will increase your weights 2.5 lbs instead of stay the same.

The numbers don't lie.

A training journal will keep your progress honest and not deceive you. You might feel incredible after a workout and consider that a sign of improvement but than be disappointed when you realize that you were actually weaker meaning no sign of improvement. Treat your training like a business and it will catapult your muscle progress forward.

Unforgivable Bodybuilding Sin #3: Broken focus

Here is how I see many people live life. First you want to open up a restaurant. Next week you want to become a police officer. The week after that you want to go to Vegas to become a professional poker player! You will most likely fail at everything you do because of your broken focus and lack of discipline to finish what you start.

How to make this sin forgivable?

A lack of focus equals a lack of results. Start treating your training the same way you would treat your career. If you change your career, every few weeks, you will inevitably become a jack of all trades, master of none. It will not become a question of if, but a question of when. Your training, to build a jaw dropping physique, is no different.

Pick one training program and stick with it

There are a lot of options and it can be difficult to choose just one. However, look at this has a positive, and make your life simple by choosing just one and stick to it for it's entire program length. Don't start a 12 week strength program and than go back to a bodybuilding style program after three weeks because it wasn't working.

You must trust the author of the program and take responsibility for your decision. Do not consult others about a program someone else has written, they are not the author of the program and will only confuse you. Go straight to the source and consult the author of the program if you require clarification, otherwise execute every single detail as prescribed. Stay completely focused and committed to the program you have chosen and squeezing out every ounce of muscle that it promises.

How to pick the right program

Don't start a high-volume training program if you are not prepared to get extra sleep, spend some extra money on supplements and find extra time in the day to eat more food. Don't start a fat loss program if you don't have the time to do double day workouts as sometimes necessary. Don't pick a bulking program if summer is coming up and you want to be ripped for summer. Bottom line, make sure you know exactly what your program entails and that you will be prepared to invest whatever is involved with the desired outcome.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training

Powerlifting versus Bodybuilding

Powerlifting is a sport that evolved from bodybuilding, and many of the goals are somewhat the same. You can benefit from the practices of powerlifting if you are involved in bodybuilding and vice versa. The main difference comes from competition-in powerlifting your goal is to move as much weight as possible, while in bodybuilding your goal is to look as big and defined as possible.

Powerlifting competitions have three parts: the squat, the bench press, and the dead weight. You win a competition not based on how big your muscles appear to be, but rather, how much total weight you lifted. Competitors are placed into classes determined by factors such as experience and age, and are asked to lift in each of the three competitions. There's no need to tan, remove hair, or learn poses to be a successful powerlifter; instead, you should focus all your training time on building strength and stamina.

Powerlifters should stick to a healthy diet, just like bodybuilders. It is important to eat enough calories in a day to optimize muscle building, but you should eat the right foods. Stay away from bad carbohydrates, such as potatoes, and bad fats, such as fried foods. Instead, eat lots of pasta, green vegetables, and sources of protein. Depending on your body type, you may to cut back on certain foods to lose weight. Remember that powerlifting, however, is not a measure of body fat or definition, so packing on a few extra pounds won't effect how the judges view you. Losing body fat, though, will promote a healthier lifestyle altogether, and you will be able to feel better in the gym when you are weight training if you cut the junk food out of your diet.

Stick to a regular routine in the gym as well, just as you would when bodybuilding. You still need time off to rest so that your muscles recover and build between workouts. Also consider taking an entire week off every eight to twelve weeks. This method is used by many trainers and is found to be beneficial in most people because it reduces stress, allows your body to breathe, and helps you stay dedicated to your sport.

Overall, power lifting can be both beneficial to your health and rewarding in the competitive sector. Set goals for yourself with each competition and focus on winning against your own goals instead of simply beating the other lifters. By being dedicated to your diet and training and by keeping a positive attitude, you can succeed in the powerlifting world.

Tom Ambrozewicz is one of the pioneers in using breakthrough audio technology on his web sites. You can read, you can listen to professional narrator reading to you or having MP3 files download and train in gym while you listen. You can check all bodybuilding tips at Ask-How.info now.

Bodybuilding on the Go: Tips for Travelers

Face it-not everyone has the opportunity to devote 100% of his or her life to bodybuilding. Most people also have a career and family in their lives, which leads to lots of travel between business trips and family vacations. Even if you are in that small percentage of people who can be a full-time bodybuilder, you may want to travel for competition reasons. It's hard to stick to your diet and train during travel, but with a little extra work, you can continue to stay toned even if you travel of a regular basis.

Before you leave, hit the gym. Chances are that wherever you are staying, they do not have a weight room, or they will have limited equipment and irregular operating hours. Cardiovascular exercise is easy to do in most travel situations, but make sure you do an intense weight training session the day before or day that you leave. That way, some of your vacation time will be over your normal resting days anyway. When you get to your destination, check out the gym availability at your hotel.

Eating right during travel is probably going to be your biggest concern. If you're on vacation, its OK to splurge a little, but try to avoid eating excessive junk food and stick to your diet plan as much as possible. When going on long flights, remember that the little package of pretzels or peanuts they give you on the airplane is probably not going to be enough to hold you over until you land, especially since you should be used to eating small meals every few hours. Eat a slightly larger meal than normal right before you leave, and take some snacks with you. Good carry-ons include granola bars, dried fruit, and protein bars or shakes. Also bring your own water-you're likely to get one small glass of juice or water on the plane, but after that, you'll have to pay for whatever you need. Once you arrive, plan enough time to eat another slightly larger meal if necessary.

While on vacation, be smart. Scope out the nearest grocery market and stock up on healthy food options, especially if your hotel room has a microwave and refrigerator. When you go out to eat, remember to do everything in moderation. Cheating a little is fine, but try to stick to baked foods instead of fried foods. You're a bodybuilder, so you know what foods are good for you-stick to the plan and counteract any poor eating habits with extra cardiovascular workouts, such as running in the mornings before you begin your day's activities. By doing this, you can travel without sacrificing the months of hard work you've put in at the gym.

Tom Ambrozewicz is one of the pioneers in using breakthrough audio technology on his web sites. You can read, you can listen to professional narrator reading to you or having MP3 files download and train in gym while you listen. You can check all bodybuilding tips at Ask-How.info now.

Stop Blaming Mom: Genetics and Bodybuilding

There's always going to be something about your body that you don't like and can't easily change. For average people, its things like eye color or shoe size, but for bodybuilders, its things like narrow shoulders. Instead of obsessing over these details, learn what you can do to optimize your workout to help fix the problem-and then learn to accept your body for what it is.

Of course, most people simply use genetics as an excuse. If your calves are a problem spot, for example, it's easy to say that this is your parents problem area as well and move on to bench presses or crunches. This is exactly what you should not do! If you calves are the problem, you should begin your workout training these muscles and spend longer and more intense time working to improve this area. Instead, studies show that people are simply giving up and moving on to muscle groups where they can easily get results. Stick it out-by training your problem spots, you will see results in the end, even if the gains are smaller than in other areas. Ask for advice from professional bodybuilders and trainers to optimize your workout for the muscles that are troubling you, and be sure to know your limits; overtraining will only add to the problem.

Sometimes, no matter how hard you work, you have to live with the way your body was made. Men, for example, want to have broad shoulders, but you can't physically do a whole lot if your shoulders are narrow. Instead, you can create the illusion that you have broad shoulders. First, tone the area to define your muscles. Then, trick the mind into believing your shoulders are wider by proportioning your body accordingly. For example, lose extra weight in the abdominal area to give yourself the V shape of the traditional Greek modal. Another trait that you cannot change is height. Shorter bodybuilders will always be able to build bigger and better muscles, because their limbs are not as long. Tall guys-you can still build muscle, just remember that you will have to put forth more effort to lift the same amount of weight.

Overall, don't blame genetics for too much. True, you may have a predisposition, but you can still tone and define muscles in your problem areas with a little extra work. In the end, learn to accept the things you cannot change and focus on keeping your body healthy overall.

Tom Ambrozewicz is one of the pioneers in using breakthrough audio technology on his web sites. You can read, you can listen to professional narrator reading to you or having MP3 files download and train in gym while you listen. You can check all bodybuilding tips at Ask-How.info now.

Discover The Benefits Of Bodybuilding

Many people tend to disregard their body conditions. In fact, thousands in the populace in the whole world are obese or malnourish in terms of the standard weight and height set by the health department. In recent studies conducted by the department of health, most food intake of average American contains voluminous fats. Fats are important in giving person energy to work however excess fats are dangerous to health and may cause possible health breakdown.

Exercise and body building is one way of burning fats. When muscles are being worked out and a certain amount of stress at a given time, it reacts in a way that it forms itself in a certain shape. Every form or type of exercise correspond to what part of the body you want to develop. For example, when you want to develop the muscles of your chest, there are several routines that must be done. You may lift dumbbells while lying. There are so many muscles that can be developed in the human body. There are unique ways and routines that are used to develop every muscle in the body.

Simple exercises can build your body. Only that it must be properly executed so the result will be awesome. There are exercises, especially those made for female bodies that does not require too much lifting but focused more on the movements of the body. These exercises are very tiring but are a hundred percent effective fat burners.

There are several benefits that one can get from body building. The very first benefit that you will gain out of body building is the physical development. The development of the physiological aspect of humans can be regarded as a natural occurrence and does not need any further effort to achieve such development. However, due to distorted lifestyles and destroyed environment, the natural development is stagnated or better yet staggered which in some way need a little effort on the side of humans to achieve the physiological development. Here are some of the physiological benefits that human may get from body building:

1. Body building can increase the muscular strength of a person. The strength of a person is very important in everyday living like lifting objects and transferring it to other places.

2. Body building does not only increase muscular strength but as well as the bone and ligament strength.

3. Though exposed to great stresses and strains, body building can add flexibility to the body.

4. Fitness can be improved since discipline is always to be observed. Right food and at the same time right routines of exercise can help improve physical and health fitness.

5. Body building can decrease cholesterol levels. When doing routines or exercising, voluminous fats are burned. There includes bad fats that are not needed by the body.

6. Body building can make the heart healthier. When a person exerts more effort or consumes energy, heart is exercised through the heart beats. When done constantly, the hearts muscles are strengthened.

There are still several benefits that you can get from body building. Holistically, body building cannot just build the muscles but also the rest of the body. Body improvements must not just be focused on one part but also on the whole.

The very benefit that body building can give to humans is far beyond what is seen by the naked eye. A body builder can never be fully built if he has not learned the very basic of body building. The basic is simple; discipline.

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Guide To Beginning Bodybuilding

Stick to Basic Compound Movements

The core of your routine should be made up of exercises that involve the use of a large mass of muscle and the movement of several joints. Those exercises stimulate a lot of muscle and cause your body to release anabolic hormones. That means stuff like Squats, Deadlifts, Bent-Over Rows, Bench Presses, Overhead Presses, Dips, Stiff-Legged Deadlifts and Chin-Ups. These are the ones that will make you grow. If you go filling your routine with single joint exercises such as Lateral Raises and Triceps Kickbacks (because you want to "isolate" this muscle or that) you will only be wasting your valuable time. Put hard work into the compound exercises, on the other hand, and you will be rewarded with the fastest muscle growth possible. And it's not just my experience that proves this, but the experience of thousands of weight trainers throughout the years.

Eat More Good, Nutritious Foods And High-Quality Protein

Weight Trainers need more protein than the normal individual. Each weight training session causes your muscles to be broken down and rebuilt a little stronger than they were before. If you want to progress at the fastest possible rate then you'll need a healthy dose of daily dietary protein to fuel this process. 1 gram of protein per pound of bodyweight per day has been shown many times to be an optimum amount. Be sure you get that much, day in, day out.

How do you do that? Eat lots of stuff like eggs, milk, beef, tuna, chicken, cheese, liver, etc. Essentially, if it comes from an animal it's good. Get yourself one of those protein counter booklets at the bookstore or supermarket and pick out some high protein, animal-based foods. Then use these to meet your protein quota. It would also be a good idea for you to buy a protein powder. That's an okay 'supplement', but remember this: There's nothing that protein powder is going to do for you that a steak couldn't do (and probably do better).

But the powder may allow you to mix up convenient shakes and it may turn out to be cheaper. Anything made from whey, milk and/or eggs will do fine.

You also need plenty of healthful fats, such as those found in fish and olive oil, to support and promote growth. You should eat plenty of carbs such as rice, vegetables and pasta, but avoid sugar and products laden with sugar. These 'good' carbs will give you energy to train and also provide your muscles with the energy they need to build yet more muscle.

Another thing, as soon as you get up eat a good breakfast. And that doesn't mean Pop-Tarts and Fruit Loops. Get some of the good carbs, proteins and fats that I spoke of above. After sleeping all night (and, therefore, not eating) your body needs nutrients to grow with. If you deny it that you will hamper your growth. Have some milk, eat some eggs, eat a steak if you want, but get some protein. Add a little oatmeal (it digests slowly and will hold you over until your next meal) and you have a good breakfast shaping up.

And eat some protein before you go to bed. Overnight your body will need protein, so give it some just before you go to sleep. It could be some meat, some cheese, a few hard-boiled eggs or something else solid. Solid proteins, generally, take longer to digest than liquids, giving a steady supply of amino acids to your body - so use them.

If you skimp on your nutrition you will cancel ALL of the growth that you stimulated in the gym. Yes, nutrition is THAT IMPORTANT.

Get A Good Amount of Sleep

Most beginner's don't realize this but let me assure you, sleep is just as important as training and nutrition when it comes to muscle growth. DON'T just skip over this rule and think it isn't that important. Critical repairs are made to the body and nervous system when you sleep. If you skimp on your sleep then you won't recover from your workouts properly and your nervous system won't fire your muscles optimally. Sleep deprivation results in reduced glucose sensitivity of the muscle cells and higher resting cortisol levels. There are reasons why training, nutrition and sleep are considered to be the 'big three' keys to weight training success. PLEASE, treat good, sound sleep as a full ingredient of your weight training program.

Limit Your Workouts To One hour

There are plenty of 'technical' reasons for that but this is not the place to get deeply into it. Let's just say that it's not necessary. Weight training is not an endurance event. If you want endurance go for a jog.

Don't Train More Often Than Three Days Per Week

"But Ronnie Coleman trains 6 times", I can hear you saying. Unless you are very genetically gifted, you do not have the hormone levels to train that often and progress maximally. It's true that some advanced drug-free athletes can train 5-6 times per week but those routines are NOT appropriate for you at this stage. Generally, drug-free strength athletes make their best gains when they spend more days out of the gym than in. Don't believe me? Hey, it's your life, do what you want - but if you don't listen to this you'll regret it. I've been there.

There's no need to train more than 3 days per week at first. Genetically gifted people will just progress faster on that 3-day program. So, if you are genetically gifted, a 3 day per week training program won't hold you back. But if you are not it might make the difference between some gains and no gains.

When you get more advanced you might end up adopting longer routines (though not necessarily), but, for now, anything over an hour means you're loafing around too much or you're doing more work than a beginner's body is likely able to tolerate.

Strive For Perfect Exercise Form

Cheating your reps builds nothing but ego - not muscle. If you have to cheat that means the weight's too heavy for you to lift properly. Cheating does not make a muscle contract harder because you can use heavier weights. A muscle can contract only so hard and that's that. All cheating does is bring other muscles into the movement so that you can use more weight - that's not how to effectively train a muscle. Besides, cheating can be DANGEROUS. Proper form is safe. When you start deviating from proper form you open the door for a potentially serious injury. Even minor injuries can cause you to miss workouts - and that's certainly not an effective way to gain muscle.

Ignore The Guy Next To You

This rule ties in closely with the rule before this but isn't quite the same. Here it is: Don't be insecure. If you're lifting this puny little weight and he's lifting 5 times that amount (or even 100 times) WHO CARES! He's not you, you're not him. Don't start cheating so you can use more weight. If he's using bad form and cheating a lot then that's his mistake. Remember the tortoise and the hare. If you work hard enough, long enough, and never, never, ever quit, you'll get there too - and with proper form.

You have to swallow your ego. I had been training for almost 15 years when I decided to learn the Olympic-style Lifts (the Snatch and Clean and Jerk). I had to go from Squatting 445 pounds to Snatching 65. Do you know how foolish that made me feel (and look). Remember, "A journey of a thousand miles begins with a single step." Do what's right for your body, not your ego. HAVE PATIENCE!

Genetics Do Make A Difference - But WHO CARES!

Some people will progress much faster than others. Some people will grow into solid chunks of muscle within a few months, while others will have to work for years to get half the gains. I've seen it a thousand times. And it's not just training routine design, effort, desire or diet. If these things were all equal it would still happen. But there's nothing you can do about it - so GET OVER IT. You can only work with what you've got, so do that. I've seen some very genetically gifted people come into the gym and pass my strength and muscle level within 6 months of steady training - and I've been doing this for over 12 years - but I lived. And I'll be in the gym again tomorrow.

Avoid Those Exercise Machines

That means no Shoulder Press machines, Cable Curls, Pec Decks, Biceps machines, etc. If you want to build the most muscle possible, as fast as possible then you will have to lift free weights. Oh sure, there are all kinds of so-called 'scientific' arguments why the machines are better, but, believe me, there are also a lot more sound scientific reasons why free weights are. And I have one reason for you right now: If you spend your time on those machines you will SEVERLY limit your progress. Reason enough for you? I spent YEARS wasting my time - and so have countless others. Don't become one of those people who hits yourself in the head a little (or long) ways down the road and says, "Why didn't I do the free weights in the first place? Look at the time I've wasted!"

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