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The Facts You Need To Know In Bodybuilding Routines

Bodybuilding Routines
Bodybuilding Routines

By Emmanuel Palmer

Women have always said their ideal men are tall, dark and handsome. Whether or not they missed it on purpose they definitely forgot to throw in strong and muscular. And why shouldn’t they? Let’s face it, we all have a picture of what makes a hero and that includes a big and muscular body. If you want to learn how to help build muscle fast, this article will show you how.

Bodybuilding routines are only as effective as the adherence of the practitioner to three important characteristics: a solid weight training program, a balanced diet and quality rest. There are many who are overzealous in working out but without the proper rest and diet, your training won’t be as successful as it can be.

Let’s begin with the workout regimen. All workout sessions must always start with proper warm-up and stretching. This will prepare your body for the upcoming physical stress it is about to experience for the next hour. Initially, you will use lower weights but as you gain momentum in the next few sessions, aim to raise the weight load you are using. Change up the exercises every few weeks so your progress will keep pushing itself to grow in strength and size.

All you need is a 60 to 90 minute workout done two to four times a week. You can achieve great results through split training – targeting specific muscle groups on certain days. This ensures maximum efficacy for each session. You can do something like this: Monday- chest and abdominal muscles; Wednesday- back and arm muscles; Saturday- upper and lower leg muscles. If you are trying to put on a bulkier frame, keeping cardiovascular training once a week is good enough for now.

Because you are only training around three times a week, use the other days to focus on getting quality rest. Extreme physical activities put little tears on your muscle tissues. Rest, particularly deep sleep serves to repair these tissues, hence the stronger and bigger muscles. Look at the bulky trainers who take a sabbatical from training, they come back bigger than ever. Sure they aren’t as rock-hard as they were but at the start of your training, what you need is weight gain so you have something to work with when you work out. Rest well – it is the most stress free way to build muscle fast.

Eat a balanced diet. Because you need to gain as much weight as possible, get your calories from food rich in protein and carbohydrates. Lean meat, chicken and fish are good sources of healthy food. There are also muscle building supplements in the market that can help add to your required amount of calories and nutrients. Protein shakes also give an added boost in your workout by fueling your body to perform better.

Find a program that is best suited for your body type and level of tolerance. Study the drills and exercises you will be doing. Eat the right food and get plenty of good sleep – these are the things that make for effective bodybuilding routines. Follow these and you might need an agent to keep Hollywood action movie casters at bay.

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The Facts You Need To Know In Bodybuilding Routines

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Good Dieting, Cardio Activities, Enough Sleep, Etc Are Necessary Things A Muscle Builder Should Do To Ensure Muscle Growth And Flexibility.

Ensure Muscle Growth And Flexibility
Ensure Muscle Growth
 And Flexibility

By Mercy Tolve

But choosing the right one for you can be quite confusing. That’s because, these days, there are simply lots and lots of them being sold!

Don’t be confused about what muscle supplements to take; they are a whole lot of that which we’ll discuss that will give you just what you want.

One of the muscle builder supplements which is about the most important is protein. Protein fuels the muscle and helps it to repair.
The protein supplement is known as WHEY protein. It acts as an anti- hypertensive, anti-bacterial, anti-viral and anti-oxidant. WHEY protein allows high insulin response and a low glucose level which is recommended for a meal after exercise.

Protein-based products supply the body with amino acids, the muscle’s building blocks. Of course gaining muscle mass is rather impossible with little protein. Such products can take many forms: bars, soy, whey, casein, blends, etc. Basically, they differ in terms of forms, where they come from, and their rate of absorption by the body. Creatine can be produced naturally in the body. However, taking it in supplementary form can help you attain explosive power. This way, you can perform more reps and sets while at the gym. Just like creatine, glutamine is also found naturally in the body. The substance helps in muscle recovery, so you can get back to working out as soon as possible.

Often times you wonder how these body builders are able to lift large masses. Nitric oxide is the muscle builder supplement that aids in achieving that purpose. It helps in their lifting ability and makes the aforementioned supplements to flow faster to the skeletal muscles. Nitric oxide enhances stamina, muscle contractions and muscle mass gain.

It will be important that you set achievable goals so that you can evaluate your success as you progress through the program. In this way, you will be able to stay more motivated and make adjustments as needed to your program.

As with buying any product, it’s important to carefully read the label of the muscle builder supplement you’re eying. There are some which find such products beneficial, although there are others who claim they’re not necessary to be taken at all.

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Good Dieting, Cardio Activities, Enough Sleep, Etc Are Necessary Things A Muscle Builder Should Do To Ensure Muscle Growth And Flexibility.

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Great Bodybuilding Basic Principles For Muscle Enlargement

Bodybuilding Basic Principles
Bodybuilding Basic Principles

By Richard Daniels

To acquire maximum muscle improvement you have to have a holistic technique and take into account food intake, sleep and supplements in addition to the training. It is quite simply not correct that the hardest workers are those who attain the most effective results, in actual fact over-training can stunt muscle progress.
When it comes to bodybuilding method, it is subsequently really important to be well informed.

The first thing to recognize is that the actual “building up” of the muscles does not happen through training however during the time when you are resting. For this reason it is most effective to permit twenty-four hours rest in between training sessions. You can visit the health club 3 times a week and train for one hour. If you still feel you have strength to use after an hour you will have to increase weights at the following session.

If you are pretty much starting off do not push to failure for the first 6 to 8 weeks and afford your muscles the chance to become accustomed to the brand-new type of pressure. Muscles are pretty responsive in the initial months and actually expand much faster than pro-bodybuilder’s muscles. If you push too hard throughout the first weeks, you can damage your muscles and will be forced to stop training throughout the recovery time.

Eating is as crucial for muscle development as training. After each exercise routine take a protein shake, a glass of milk, a tub of cottage cheese or a hard-boiled egg. Likewise do not reduce your fats and carbohydrates too significantly. About 45 to 50 percent of your caloric consumption should be of carbs and 20 to 25percent fat. The remaining 25 to 35% can be protein. If you do not eat carbohydrates your body will begin using the protein for calories and not increase the muscle. If you do not consume adequate fat you will retard some specific very important hormonal processes.

Individuals who must lose fat whilst they build up muscle might look at periodic fasting. Simply put by not eating from 18H00 of day one till 18H00 of day 2, once or twice a week, they can lower their overall calorie intake without impacting their training. In fact training in a fasted state is not only safe, but it gives you really good end results on muscle development as the amount of growth hormone increases greatly.

Individuals generally need to know how to build muscle faster and are quite focused on supplements. Sure, supplements can be useful but they will not substitute appropriate workouts, rest and nutrition. The most basic supplements are Creatine, which boosts the uptake of amino acids and Glutamine which help in protein synthesis. Essential fatty acids such as Omega 3 and 6 are taken for their anti-catabolic effect and Caffeine and also Carnitine are taken for weight management. Apart from these there are several mineral or plant based testosterone boosters which can be useful.

It will come in useful to determine exactly what somatotype you are; if you are an Endomorph you will typically store body fat. Muscle development will not be challenging but you will need to keep an eye on that you control your fat consumption and will potentially need to do regular fasting sessions. If you are a Mesomorph you have an average body type and would be able to improve muscle and keep fat down rather without difficulty. The Ectomorphs instead are lean and typically have trouble putting on muscle. The trick to muscle development in Ectomorphs is to get them to eat 25 % of high quality fat a day such as olive oil and nuts. This will enhance their testosterone levels and get their muscle to develop nice and lean.

As far as actual training goes, just make sure you are keeping appropriate form throughout your workouts. If you can not pay for an individual trainer Google search the keywords “form” plus the name of the specific workout.

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Great Bodybuilding Basic Principles For Muscle Enlargement

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Female Bodybuilding Diet: Tips to Make It Work


A female bodybuilding diet is an important element of bodybuilding. For women who want to get fit, going to the gym and spending hours running on the treadmill or lifting weights will never be enough if they do not follow a particular bodybuilding diet. Such diet will ensure that your efforts are not done in vain as it will help maximize your bodybuilding training.
Women normally face challenges throughout their bodybuilding training and career that are different from that of men. One of the apparent reasons why some of them face these challenges is the lack of sufficient information about the subject female bodybuilding. This is because almost all of the information available over the Web is pertained to men. When I first started out i felt very frustrated with it all. Can’t women also have healthy defined bodies? Without enough information, it would be too risky to go on with this activity as one’s physical health may be compromised in case a mistake in the training is done. Although some of the advices directed to men can also be applied to a woman’s bodybuilding regime, this is not always the case. A specific female bodybuilding diet, for instance, should be clearly laid down and followed.
Tips for Women Bodybuilding Diet
Female bodybuilding diet is an important element of any efficient bodybuilding program for women. Here are some tips that you can follow to make your venture surely work.
Changing your eating habits – If you are serious about building your body healthily, you should begin by changing your everyday eating habits. Basically, you need to quit the three-full-meal system. Eating big meals three times a day is not really healthy although it may seem energizing – especially if you’ve been used to it. What you should do instead is to eat small meals several times a day (about seven times a day or every three hours).
You see, your body needs a constant flow of nutrients especially if you are burning a lot of calories through working out. Eating three big meals will leave long gaps in between. The lack of constant flow of nutrients may be more harmful to women than men, so make sure that you follow this new routine.
Eating balanced meals – Following a proper and balanced female bodybuilding diet is very crucial if you want to gain optimal results. There are a lot of women who vigorously work out and train to achieve their goals. Unfortunately, some of them complain of insufficient results. This is normally due to improper and imbalanced diet.
Basically, protein is very important when trying to lose fat and gain muscles. Protein is basically the building blocks of the body and muscles. You should consume more lean meat and products that are high in protein such as chicken, fish, lean red meat parts and protein shakes. You should also consume much of these proteins during breakfast for maximum effect.
Employing the right trainer or coach – Bodybuilding can be a daunting activity especially for a woman. The assistance of an expert trainer or coach who can lead you all the way towards the achievement of your bodybuilding goals is important especially if you are just starting out. The coach or trainer can provide you with good advices and tips on the female bodybuilding diet and in my opinion is it paramount for someone who is serious about getting toned and lean to consult in the right expert advice and training. They can take you to your perfect body goal quickly, saving you time and effort that you might have spent trying things that have no hope in getting you to your dream body. It is also necessary to get into a programme that understands you and your requirements. It took me a long time before I got to where I wanted to be because I was seeking advice from the wrong people and programs!
Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and upto date information about how all the things one needs to get them closer to the results they want to achieve.
Visit her site, for more information on products which are currently absolutely the best ones in the market today.
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Female Bodybuilding Diet: Tips to Make It Work

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Natural Bodybuilding Diet: The Key to Success


Bodybuilding has become a popular trend in today’s healthier lifestyle. When you choose to shape up with bodybuilding, it comes with a lot of challenges. These challenges include discovering the true meaning of commitment, self-discipline, dedication and strength – both mental and physical. As well as heavy workouts and exercises, it is also important to have a healthy diet. A natural bodybuilding diet can be a very good diet meal plan, to help you easily achieve a great bodybuilder figure.
What Is Natural Bodybuilding?
Natural bodybuilding is to choose to build your physique without taking any drugs such as steroids, pro-hormones, or other banned substances. It means that there is no substitute for hard work in the gym and a disciplined diet. Being diligent and determined will make you a successful bodybuilder.
Proper Bodybuilding Diet
A sample natural bodybuilding diet meal plan
07:30 Breakfast
3 eggs, 100gm wheat bread, 300ml orange juice,
10:00 Protein shake break
500ml skimmed milk, 30gm milk protein powder, 1 banana (100gm)
12:00 Lunch
1 piece large chicken breast grilled without oil, 150gm brown rice, 5 florets steamed broccoli
3:00 Protein shake break
250ml apple juice, 250ml skimmed milk, 30gm milk protein powder
6:00 Dinner
200gm medium salmon steaks, oven baked, 100gm broccoli, 100gm asparagus spears
7:30 Post workout shake
250ml orange juice, 250ml skimmed milk, 30gm milk protein powder
9:00 Supper
50gm slice of chicken breast, 400gm quark or cottage cheese, 100gm cherries
Nutrition plays a crucial role in a bodybuilder’s physique and performance. One way to reach your fitness or bodybuilder’s goal is to understand the concept of a good nutrition meal plan and nutrition timing. Stated above is a sample of natural bodybuilding diet meal plan. This diet meal plan must carefully meet the calculated specific requirements of daily energy and other basic micronutrients, to make the goal of having lean muscle and of decreasing your fat mass. Basic micronutrients such as protein, carbohydrates and fats should always be present in your bodybuilding diet, since you are not taking any supplements or steroids. Proteins are building blocks of muscle tissue, which are necessary for the reconstruction of your muscles during training. On the other hand, carbohydrates will help give you the energy needed for your workouts and also are essential to gaining muscles. Fats are also important for building muscles and assisting the body in functioning properly.
You will find that once you have been on this bodybuilding diet for a short time you will soon begin to feel the effect it is having on your body.
Fitness bodybuilding is an art. To get those muscles and sculpt them to a perfect body needs proper nutrition and specific exercises. To find more information please visit

Natural Bodybuilding Diet: The Key to Success

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Bodybuilding and You


I usually write informational articles, but today I am feeling a little different. I want to write about motivation or drive what ever you want to call it. I have said it before and I am sure I will say it again. Bodybuilding to me is not all about being the biggest most muscular person in the world. Bodybuilding is about building the body that you desire. Bodybuilding is about pushing ourselves past what is easy.
One of the biggest things that you will notice in anyone that lives this life style is drive, motivation, and determination. The drive is what keeps us going back for more no matter how sore we are, no matter how long it takes. Motivation is the time we make each day to accomplish our goals, we take time away from our families because we know in the long run it is better for us and them. Motivation is also not going to have the drinks with friends, eating the junk that everyone else is eating, because we have goals. Determination is that thing that makes us push harder when everyone tells us that it is not worth it. Determination is also that thing that burns deep inside us, that says nothing can stop me from my goals.
Bodybuilding is an amazing sport. Yes I said sport; many would argue that it is not a sport. It may not be the conventional sport that we all know where 2 teams go against one another. To be honest in my opinion it is tougher than that. I say this because most of us are competing against ourselves. Unless you compete there is no finish line, and even then we want to be even better next time. We do not practice a couple of hours a day and then stop. We have to constantly monitor what we eat and plan our meals. Our training has to be monitored almost on a daily basis, seeing what we need to improve on. At the end of the day you can not look at a score board and say I won, you have to look back at the day and say I did everything that I possibly could do today and tomorrow will be better,
I have found that with this journey that I feel better about me. I am not just talking about the way I look, but the way I feel. We eat like our bodies where designed to; which in return makes us more productive, because we are not sick and sluggish. We lift weights and do cardio, and again this makes us more productive because we do not burn out as fast. Along with this lifestyle my stress has been reduced and my mind is much clearer. I can not speak for everyone, but for me I love the feeling that I can give more to my family, friends and work just because I choose a lifestyle. A lifestyle that at times can be the most frustrating thing in the world, but in the end it is all worth it.
Some call this our addiction and they may be right, but I am good with that. Many also say that this is our obsession and again I am okay with that. Yes I do live, breath and drink this lifestyle. The way I see it my addiction does not cost me my family it gives me better life with them. My addiction has not cost me my job it makes me better at it. So if you want to say that I have an addiction than yes I do and I am proud of it. If doing what I love makes me a better person in the long run is a bad thing than I guess I will be bad. I will just keep doing what I am doing and let the rest of the world envy my motivation, drive, and determination. So everyone that feels the same way I do stand tall and be proud. It is not easy dedicating your life to something that you feel so passionate about, so take a second as commend yourself on a great job!
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Bodybuilding and You

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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 and send us your comments and suggestions!

The Key to Getting Huge Biceps

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Bodybuilding Supplements 101


The physical training of ones body is not a walk in the park. Intense workout sessions, the tear of a muscle here, the twitching of a nerve there, and other related quibbles are the scars that your average body builder has to essentially bear. Thankfully, there is some form of aide along the road to that ideal body. This help comes fashioned as body building supplements.
A bodybuilding supplement is a dietary alternative used by those who are in the field of athletics and bodybuilding. The operative word here is alternative – not meal replacement. These proxies are classified into different groups; the grouping of the supplement comes down to the particular biological chemical processes affected by the proxy. Some of these proxies are as follows: protein, amino acids, fatty acids, creatine (an organic acid), just to name but a few of this products. These are disposed of either in powdered form or as a capsule.
As a body builder, the assumption is that your choice of a particular supplement is dictated by the subjective goal being pursued. For instance an individual who wants to build up muscle and ensure that torn muscle recovers properly will go the way of consuming a protein diet or amino acids; an individual who would want to shorten recovery time during periods of intense work out might elect to go the road of Cretin; and so on and so forth. A word of caution though, the body builder has to have more than a rudimentary understanding on the proxies that they are consuming. The points to ponder are as follows:
  • Foremost ensure that you know the ingredients of whatever you are consuming and their effect on your system. This is important because of the fact that some of these could have side effects on your system.
  • Secondly ensure that your steer away from supplements that might not be legal in the strictest sense of the word. In mind are products such as hormones -whose legal definition is dicey – the main reason for this is that the side effects from their consumption can be devastating (androgyny and other such related effects).
  • Lastly ensure that you get the guidance of a nutritionist, your fitness instructor, or a medical professional. This folk are best equipped to give you a run down on what likely impact on your kidneys, hormone system, and muscular system, a particular drug is bound to have on you. They are also best placed to elect on whether you are suited to even partake in any of these regimens (body building supplements).
Just use the provided links to know more about bodybuilding supplements, uses, possible side effects, and bodybuilding supplements types, and other such related information.

Bodybuilding Supplements 101

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Bodybuilding Foods

When you think of bodybuilding, your first thought is probably exercise and weight lifting. Although that is an important part of building muscle, it is not the only reason. The food that you put into your body is also a big factor to give your body the fuel it needs to grow and get bigger. Also, with the right nutrition, your body and mind will be able to last longer and give you more energy.
The correct foods for bodybuilding would be foods that are high in protein and carbohydrates and low in fat. Here are a few examples of foods that are great to help you reach your fitness goals.
Egg whites are great for breakfast. Only the egg white though because the yolk is the part of the egg that contains fat.
Oatmeal is great for a carbohydrate source because it’s complex carbohydrates will boost your energy for the day. It is low in fat and high in fiber. The energy you get from the oats will last a while, which helps later in the day.
Tuna is one of the best sources of protein that bodybuilders can have. It is rich in protein, it requires little or no effort to fix depending on how you like to eat it and it is very affordable. You can get tuna for less than 75 cents a can in most places.
Chicken is very popular among bodybuilders. It provides protein, and it tastes good.
Almonds are a good source of Vitamin E, magnesium, potassium, zinc, iron, fiber and a good source of monounsaturated fat which is healthy. They have a lot of calcium also.
Beets have nitrates which increases Vasodilation (dilatation of your blood vessels) and improves your performance. In the Journal of the Academy of Nutrition and Dietetics it says eating two medium beets 75 minutes before exercising will improve your performance, decrease the amount of oxygen, and reduce the perceived level of exertion (the physical and mental effort) needed to exercise.
Chocolate Milk (when you are out of your protein powder). The added sugars boost the carbohydrates giving more muscle-building calories ad recovery-boosting carbs. Studies show when comparing a traditional sport drink that contains carbohydrates and electrolytes, chocolate milk higher in rank at re-synthesizing muscle glycogen, stops muscle break down and kicks muscle growth into action.
Raspberries improve digestive heath so your body is able to extract all the nutrients. They are the berry that has the most fiber in them with 8 grams per cup.
We have over 200 bodybuilding recipes and unique meal plans to keep your diet interesting and your taste buds happy in this awesome bodybuilding cookbook.

Bodybuilding Foods

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