Bodybuilding For Beginners - The Beginner's Basic Tips

Bodybuilding for beginners may seem to be a very difficult task at hand. It is normal to feel that way especially about something life-changing such as bodybuilding. Since it will be your first time to actually do a workout routine in order to build your muscles, you will need some tips that you need to remember in order to successfully make muscles fast.

Knowing Your Body Type

There is a need to find out what body type you have. Are you on the thin side? Are you on the heavy side? Do you easily build muscles? It is important to consider how your metabolism works. This is because you will have to build your exercise plan entirely focused on the type of body you have and the areas you will need to develop as you go along the way.

The Specific Exercises For You

Now that you know your body type, you will need to consider the exercises you will need to do. You will also need to know which of the specific areas in your body that needs more workout than the others. Is it your chest area? It is your legs and thighs? Is it your abdominal area? Is it your arms and biceps?

Once you figure this out, make an exercise routine that is intended to develop these areas and also exercise patterns that are focused more on the specific areas you want to develop.

The Diet You Need

Since you already know the type of body you have, you will need to plan out a diet that will help you do the exercises you need to do. You will also need to consider your metabolic rate and the need to burn extra calories or build up on the calories you seem to consume hugely.

It is totally important that you remember the fact that your body will need all the nutrients it can get so as to do exercises that will really tire you up considerably.

Conclusions

Bodybuilding for beginners does not need to be difficult at all. If you are planning to begin a workout plan, you will need to remember the things mentioned above. Bodybuilding is a lifestyle. You will have to maintain the body that you have and the muscles that you were able to build. This is because these muscles can turn back into fats or leave you thin again if you do not persevere enough to maintain a workout plan that will change from time to time as you get to develop your muscles and develop the strength that you did not have before.

Know more about shoulder workout exercises. Learn more about the effective back workout when you visit our site today!

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Top Two Mistakes Most Bodybuilders Make

In this digital age that we live in-we want everything in an instant-and maybe even that is too slow.

Same holds true for the young man or woman looking to pack on some serious muscle, they want it yesterday.

While this kind of enthusiasm is good thing-it can also be a problem.

In this article I am going to lay out the top two mistakes most bodybuilders make when looking to gain muscle mass as fast as possible.

HEAVIER IS BETTER

While adding weight to the barbell or dumbbells can be a good thing, sometimes it can be too much of a good thing.

What I mean by this is, if you have to say, swing and contort yourself to get the weight up-you need to take some weight off the bar.

Yes, in theory you are using more weight, but if you are using every muscle in your body BUT the muscle you are trying to make grow to lift the weight-you really are not doing yourself any good.

Truthfully, you are, more than likely setting yourself up for an injury-one that could set your training back weeks or months.

Words to live by, when in doubt-take some weight off the bar or dumbbells.

NOT BEING OPEN TO NEW THINGS

No matter how enthusiastic you are for your training, sooner or later it will happen, you will start dreading going to the gym.

It can be for a multitude of reasons-maybe you are over trained or your joints are hurting.

However, some trainers simply will not back off-no they keep hammering away at what they have always done.

Sure this works for a while-but again you are just setting yourself up for failure.

Either via injury or simple burn-out.

Neither is very good for your training.

The better choice would be to take a week off of training completely.

Yes, I know this sounds crazy, but trust me on this, you will come back ready to really tear up the weights.

And make solid gains once again.

Or you can simply take some weight off the bar so-to-speak-for a couple of weeks and try doing higher rep training.

Chances are this change will shock your muscles into new growth-and will help get rid of any joint aches and pains that you may have.

CONCLUSION

Yes, backing off a bit from your training can be tough-from personal experience I know just how tough this can be.

But, I urge you to give the two tips above a try-especially if your training has gone stale.

More enthusiasm and more gains than ever could be the result.

Nothing wrong with that.

GO FOR IT!

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Want a Bigger Chest - Try Twice a Day Training

If you have been around bodybuilding for a while, you probably know the rules.

By rules I am talking about how often you should train, how long your training sessions should be, etc.

Rules are great, but sometimes, when your muscle growth slows, you need to take a step back and try something new.

Even if it means breaking all of the so-called bodybuilding rules.

Below I am going to lay out a twice a day chest blast program that will shock your chest into new growth.

Please be advised that I only recommend this routine if you have been training for two years and have developed a solid base, if not skip this routine. :

HEAVY LIFTING

The morning part of this routine will be based around two movements, incline barbell presses and chest dips.

I chose these two exercises because while they are safer than traditional flat benches, you can still use heavy weights on them.

For these two movements you will be doing the classic 5x5 program-that is five sets of five reps per set for a total of twenty-five reps.

Take as much time in between sets as needed-no need to rush.

A POINT

Even though you want to use as much weight as possible on these exercises, please do not to forget to perform ALL reps in perfect form-remember the last thing you want is an injury.

ANOTHER POINT

Ideally you want to finish the above workout in the early morning, get some protein and carbs in post-workout and then take a nap to re-charge for the evening session.

However, I do realize that most of us (me included) cannot do that, so try and get the morning session in as early as possible and then make sure you get a solid post-workout feeding in and then get all of your meals in leading up to the evening workout.

GOING FOR THE PUMP

The evening working is not geared towards strength; it is more geared towards the pump.

The two exercises you will be using are push-ups and flat bench pull-overs-done in super set fashion-which simply means the exercises are to be done back-to-back with as little rest between the two exercises as possible.

For these two exercises you are not looking to push them to the limit, meaning do not go to failure on either of them.

ANOTHER POINT

For the push-ups, I know this sounds silly, but respect them.

Do them in good form-you can get hurt with them if you do them in sloppy form.

For the pull-overs, do them SLOW and in control, get a good stretch.

As far as sets, start with only two and work up to doing 5 or 6 solid sets.

LAST POINT

Two workouts in one day is a brutal way to train-especially two workouts for the same body part.

So for the next couple of days after this chest blast, make sure you take in plenty of protein and good clean carbs and healthy fats.

After all this chest program was meant to shock your chest into new growth, so please make sure to fuel your body accordingly

CONCLUSION

This chest specialization program is perfect for the bodybuilder who has been training for years and has seen his chest development go stale.

If this sounds like you, do the above workout twice per week for two or three weeks and some new chest growth might just be the reward you get for all of your hard work.

GO FOR IT!

To learn the truth about how to transform your body in record time from SWAT performance trainer Will Brink, check out my review of his Bodybuilding Revealed Program by Clicking Here

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Bodybuilding Nutrients: The Key to Building a Great Body

Aside from the exercise routines that a bodybuilder does daily, he needs to make sure the proper bodybuilding nutrition is also maintained. Bodybuilding workouts are nothing when it is not done together with the consumption of the right kinds of foods. The two - proper nutrition and regular exercise - must always come hand in hand to come up with the most desirable results. This article will tell you the right amount of nutrition that a bodybuilder must consume in a daily basis.

Workout Is Not Everything

Many people tend to think that bodybuilding is just about staying all day in the gym and putting all your effort into doing your exercise routines. No, bodybuilding is not just about these things. As a matter of fact, it is something beyond our expectations. It is an activity that does not just dwell from physical routines. It also nurtures the overall wellness of the person because bodybuilding requires what we call "bodybuilding nutrition".

How Important Is Nutrition?

No one can deny that nutrition is very important to all of us, even to bodybuilders. As what is stated above, there is bodybuilding nutrition. It is the nutrition that bodybuilders keep up to grow and repair their muscles easier and faster than the usual. Nutrition is very important to bodybuilders as missing a single essential nutrient, might cause them to slow down the growth of their muscles. That is the reason it is very important to strictly follow a bodybuilder's diet when you are into bodybuilding training.

The Nutrition Needed by a Bodybuilder

The nutrients needed by each bodybuilder differ from one person to another. This is because every one of us has different nutrient requirements due to different body mass index and different activities we are doing. One thing that is common among all bodybuilders is that protein is the number one need for their meal plan, to support the development of body muscles. A high-protein diet is very effective in reducing unwanted fats in your body, making it easier for bodybuilders to build a great body structure. Despite that a high protein diet is the number one preferred meal for bodybuilders, carbs and fats are still needed for bodybuilding nutrition. Carbs and fats are what complete the meal plan of a bodybuilder. These are the ones which will complete the needed nutrients in the muscle growing phase.

Following these guideline will have you on the way to your new well-built body.

Bodybuilding done correctly can transform your body to the one you have always dreamed of. For more information please visit http://www.hulk.org

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Build A Bigger Chest With The Simple Push Up

Don't have the time to get to the gym but want that chiseled chest and definition to your arms? It's time to get off your ass at home because here's some push-up workout tips that will get you on track!

There may be several machines at the gym that help sculpt your chest, but nothing is as effective as using your own body weight. Back in the day, the Olympians didn't have a bunch of chest press machines around for them to use did they? Getting back to basics will really help you see results fast.

There are several ways and variations of push-ups one can perform, but the most important thing to keep in mind is proper form. As my mother always says, "If you can't do something right then don't bother doing it at all." She is 100% right, and it really hits home when doing push ups.

Your form is crucial, so push-ups need to be done perfectly for optimal results. When down on the ground, set your hands about slightly wider than shoulder width apart. Hand positioning is also important as the different angles you lay your hands help hit different areas of your chest. Start with your hands facing straight up so your middle finger is pointing straight ahead. Your feet can either be touching if you're more advanced, or about shoulder width apart for more stability. When performing the push up, your butt should not be sticking up in the air. A way to prevent this is to clench your butt and squeeze in your abdominal muscles when performing. Slowly lower your body while keeping in a straight line, and push your body back up in a controlled manner.

Just a few various types of push-ups include standard push-ups, triceps push-ups, diamond, one arm, feet elevated and clapping. For your at home workout, try doing all six of these push-up exercises with 2-3 sets and about 20-40 reps of each.

Standard - The most common push-up. Begin in your standard position with your hands facing straight forward and your feet somewhere between shoulder width apart (whatever is comfortable to you). While clenching your butt and contracting your abs, slowly lower your body and push your body up away from the floor. When your arms are fully extended, lower back down to the floor. Progressive Loading Push Ups are also an option.

Triceps - This type of push-ups are very similar to the standard push-ups except you keep your arms tucked under your chest and push with your triceps.

Diamond - Another type of pushup that puts more work into the triceps muscles. To perform this correctly, your hands should be placed under your chest with your thumb and index fingers touching to create a diamond shape.

One Arm - One of the most difficult type of push-ups since one arm is now pushing all the weight that once was two. Tuck your arm behind your back, and perform just as a normal pushup. This is a more advanced movement and is also a great triceps workout for mass!

Feet Elevated - Having your feet elevated makes it more difficult to perform. Place your feet on a bench, box, chair or stairs.

Clapping - Another very difficult push-up; clapping pushups are performed by pushing your body off the floor high enough so you are able to bring your hands together to clap before getting back into your start position.

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

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The Key to Getting Huge Biceps

Women and men alike admire big biceps. It is deemed to be one of the most attractive muscles on our body followed by abdominals and pectorals. We push ourselves hard in the gym, but sometimes we lack the knowledge to target a particular muscle group such as the bicep. It doesn't have to be that hard! We will discuss what exercises you want to incorporate into your workouts to maximize bicep growth, which adjacent muscle groups should be trained and how you should supplement your workouts while training the biceps.

The first step to training your biceps is understanding its structure. The bicep is composed of two smaller muscles: the brachii and the brachialis. If you are aiming at getting stronger and leaner you want to train the brachii, but make no mistake as to gain that bulky look requires you to train the brachialis muscle. It is in fact the muscle group which will give you that form and definition. Another thing to remember is that your arm and your biceps look much bigger when the triceps are also engaged. That is however another and we won't focus on the triceps here; it is simply important to keep it in mind during your workouts.

To train your biceps you want to do several sets of curls, but not just the plain old dumbbell curls you are used to seeing at the gym. You want to incorporate both dumbbells and barbell exercises into your bicep workout, and in multiple variations. A general workout after stretching will start with the dumbbell hammer curls where each barbell is lifted slowly until it almost touches the shoulder and is brought back down. During this motion the wrist remains in the same position. This is followed by pinwheel dumbbell curls which are done by a pendulum motion of bringing the dumbbells close to your chin. The third exercise will be reverse barbell curls which will not only exercise your biceps, but will put a strain on your forearms as well. What you want to do is to grab a barbell with your fingers over the bar; this is called an overhand grip. You then simply raise the bar slowly for the full range of motion. You want to keep your arms at about shoulder width for this exercise. The last exercise to hit the biceps will be the preacher curls. For this exercise you need a stand you can usually find at the gym or you can do them over a chair if you are working out at home. You raise the barbell from its resting position until you almost hit your forehead and bring it back down. You are done!

Make sure to watch videos on how to do these exercises as they will be much more clear than anyone explaining these to you. Lastly, drink your protein or make sure you consume enough protein during the day as your biceps will require a lot to rebuild.

Enjoy the big biceps!

If you would like to read more about bigger biceps make sure to check out FitCorePlanet.com and send us your comments and suggestions!

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Building Award-Winning Six Pack Abs

One of the hallmarks of complete physique development is having six pack abs. You can pound away at the weights but if you have weak ab development or a coating of fat around it, you won't be winning a bodybuilding contest anytime soon.

The ability to get "ripped" is mostly a function of diet, with some aerobic training usually thrown in but that is not the focus of this article. We are going to concentrate on what it takes to build the muscle necessary to display great ab development.

If you think back to gym class in grade school or high school, you may remember doing dozens of situps in an effort to "burn off fat" and strengthen the stomach muscles. Unfortunately, these old school methods are wrong on many counts.

First of all, since the ab region is comprised of one of the smaller muscle groups in the body, doing endless sets and reps of situps and crunches will burn an insufficient amount of calories to lean you out. You are far better off using a routine consisting of compound exercises, especially ones where the legs are the main muscle being used. The reason for this is the legs require far more energy during training because they are the body's largest muscle. Thus, they burn more fat.

More Muscle = Less Fat

The more muscle you carry on your body, the less fat you tend to have. Muscle burns a lot of calories both when its working and when at rest. Even while relaxing muscle burns many times more calories than other tissue. So a sound strategy is to build as much muscle as possible when you are younger and preserve as much as possible as you age. If you begin bodybuilding when you are older it is still possible to add a good amount of muscle to your frame, so don't feel you are late to the game. Train hard and get plenty of rest and good nutrition and you will succeed.

Misconceptions About Ab Muscles

A common misconception regarding abs is they are endurance muscles, and as such, must be trained using high sets and reps in order to grow larger and stronger. This is not correct, in fact, they need to be trained in much the same way as other muscles. All muscles grow as a result of the correct amount of stress, or stimulus, put on them during a training session and respond during periods of rest. This necessitates the use of moderate weights and reps. A good rep range to use is 12-20. Vary the reps with different exercises as each rep count affects the abs in a different way.

Keep in mind that you don't want to add too much mass to the abs because that will give you a thicker waist appearance, something you want to avoid if you desire the much-sought after v-taper. Train the entire abdominal area including the upper and lower abs, serratus and obliques so you end up with complete development.

Abdominal Training Routines

Beginner

Ab Crunches-1x20 

Leg Raises-1x20

End all sets 1-2 reps before muscular failure. Rest one minute between sets.

Intermediate

Ab Crunches-1x20 

Leg Raises-1x20 

Ab wheel-1x10

End all sets 1 rep before muscular failure. Take a 20-30 second rest between sets depending on conditioning.

Advanced

Reverse Crunch-1x20

Lie flat on your back on the floor with your legs straight in front of you. Place your hands at your sides by the floor for support. Slowly bend your legs at the knees bringing them towards your chest. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor. Return your legs to the starting position and bring your torso back to the floor. 

Hanging Leg Raises-1x12

Do these while hanging from a chin-up bar, preferably using ab straps for support.

Weighted Side Bends with Dumbbell-1x20 each side

Hold a dumbbell in each hand at your side. Lean as far as you can to your left side. Reverse direction and lean as far right as you can. Repeat until unable to complete another rep.

Training Details

All sets are to be taken to total muscular failure; that is until no more reps can be completed. Do these exercises as a giant set- as soon as you complete one exercise go to the next one without any rest. Since you are at an advanced level of High Intensity Training, one set of each exercise carried to muscular exhaustion is all you will need to build and strengthen all musculature in this region.

As you can see there is a natural progression from beginner to advanced. The beginner ends sets 1-2 reps before failure because the main focus is on learning proper exercise form. The intermediate bodybuilder finishes his/her sets just shy of failure, continuing to emphasize proper form and adding additional resistance to the exercises to facilitate gains in strength and development.

The advanced trainee is ready to safely push himself/herself to the limit and has gained the ability to focus the resistance on the muscle. Because of a heightened level of strength and ability to apply greater intensity to the abs, three sets is all that is needed.

The usual time-frame from beginner to advanced bodybuilder is: beginner progression to intermediate three months of training, intermediate to advanced an additional 3-6 months of training.

Keep in mind there are other great exercises to train this area, I have outlined a few of the most common to get you started.

David Groscup has over 35 years of training experience in HIT, or High Intensity Weight Training. He is certified as a High Intensity Trainer by the IART/Med-Ex Group.

He has authored several books on the subject, which are available at: http://www.amazon.com/author/davidgroscup

You can read his blog on High Intensity Training at: http://drhitshighintensitybodybuilding.blogspot.com/

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