Can you answer Jay J’s question about Bodybuilding?:

Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Abs - 1 X 10 - 15 reps

Thats it, and you do this every other day. Does this sound right?

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Following a well planned bodybuilding routine that is backed up by a clean bodybuilding nutrition plan and plenty of rest is the basic formula for building muscle fast.  There are some fundamentals to consider when planning a bodybuilding workout routine for mass.  These include training splits, repetition ranges and intensity.  If you incorporate the proper training split and the right number of repetitions into your extremely intense bodybuilding routine, you will see rapid gains in strength and size.

In order to determine the proper training split to generate optimal gains from your bodybuilding routine, you have to understand how your individual muscles respond to bodybuilding workout.  You have to be familiar with which of your muscles grow fast and which ones need a little extra attention.  You also need to know how quickly each of your muscles recovers from an in intense workout.  To learn all of these things about yourself, you have to establish a baseline bodybuilding routine.  For example, follow a once a week training split to start.  This means that you will train each muscle group once a week.  Keep a journal to track your recovery times and your strength gains.  Make sure that you don’t train the same muscle group on consecutive days, even if that group is that target on the first day and the stabilizer on the second.  If you don’t allow at least 48 hours of rest, your muscles will not grow at an optimal rate.

Once you’ve followed your baseline bodybuilding routine for 4 to 6 weeks, and you are familiar with your body’s response to weight training, you can establish a customized split for your bodybuilding routine.  In other words, while still ensuring that you train every muscle group once a week, work in a split to train your weaker muscle groups twice a week.  If you do this, you will improve your weaker areas resulting in a symmetrical physique.

Another rule to follow during your bodybuilding routine is that you should use low repetitions and heavy weights.  You have to overload your muscles in order to tear them down so they can rebuild bigger and stronger than they were.  A bodybuilding routine to build muscle fast is one that uses about 6 to 8 repetitions for 3 to 4 sets per exercise per body part.  The weight should be heavy enough that the last 1 or 2 repetitions in each set is very challenging.  You may even need to use a spotter to assist you in the last reps if you can’t make the lift on your own.  If you choose to do fewer than 6 repetitions, you will begin to put increased strain on your ligaments and tendons putting you at a higher risk of injury.  If you use more the 8 repetitions, you will not be able to go heavy enough to breakdown the muscle sufficiently.

Finally, intensity is a huge component in all bodybuilding routines.  If you want to build muscle fast, your bodybuilding workouts have to be explosive.  You have to bring all of your energy and focus to each workout so you can blast through each repetition of each exercise.  You have to maintain intensity through the burn that comes when your muscle fibers are tearing down and lactic acid is building up.  Bodybuilding is as much mental as it is physical, if you plan your bodybuilding routine around your own abilities and then bring intensity to every workout, you will get optimal results for your efforts.



Thanks to wangxufeng for contributing this article to our Bodybuilding blog:

Dumbbell Weight Set

Can you answer greyghost56’s question about Bodybuilding?:

My 13 year old is 6′1″ and 237# and getting ready to play football his first year and we would like to prepare him as much as possible. He has weight training in the school he attends to firm him up a little,but, he wants to get more involved with weight lifting. We are open for suggestions.

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Many people,including some “experts”, define the best bodybuilding supplement as the one that helps build muscles the quickest. Is this a proper definition? And even if it is, how do you single out one supplement to stand above the rest?

To begin with, let us add a qualifier to our term. In my opinion the best bodybuilding supplement has got to be a natural substance. If it is not natural, it should not be part of anyone’s program. I just don’t want something from a chemical lab going into my body. I don’t care how many competitors, sports figures or marketing gurus say they wont harm you. Don’t use them.

Okay. So what is the best “natural” bodybuilding supplement? With so many different types and brands that you can use to enhance your results, picking the best one can get a little confusing.

The majority of expert bodybuilders agree that the most effective body building supplement is protein. Protein is needed to get all of the muscle building enzymes to where they need to be. It also boosts your energy level and enables you to do more intense workouts.

Whey protein ranks right up at the top of bodybuilding supplements. It is a great protein source to add to your workout program. It is all natural and provides good results when it is taken in the right amounts at the correct times.

Creatine is another good natural body building supplement. It also boosts your energy level and helps combat fatigue to permit better, more effective workouts. Creatine is naturally produced in your body and taking a creatine supplement is encouraged for the best results in a natural body building routine.

Glutamine is another natural body building supplement that is used to get the maximum results from muscle building workouts. It works by bringing muscle building nutrients to the muscles to increase their mass and improve toning.

Protein, creatine and glutamine are natural substances and recommended supplements by many expert bodybuilders. There are several others that are questionable as supplements even though they may be naturally produced in the body.

The most talked about is testosterone. There is little doubt that testosterone builds muscle mass. There is much doubt, however as to its safety and how long the muscle mass stays viable. Then there are the side-effects to consider. If you work your body with intensity, it will naturally produce all of the testosterone that it needs to build muscle. So stay natural and safe and avoid synthetic testosterone and other hormones.

Another bodybuilding supplement that is gaining in popularity is nitric oxide. During an intense body building workout your body produces nitric oxide to help combat stress. Nitric oxide does this by dilating your vessels so they carry more blood and nutrients to where they are needed. This is what gives you the “pumped” feeling after a workout.

It will also give you the “pumped” feeling without the workout so many people are taking it as a supplement to get pumped without the workout. My recommendation? Avoid it and any other questionable supplement and build your muscles naturally. You’ll feel better and have a much longer, healthier life.

Picking the best bodybuilding supplement for your personal program has got to be your own personal decision. And it takes some research. Beware of all the claims in the muscle magazines. Most are owned supplement companies trying to sell you instant success. There is no such thing without work. A lot of hard work.



Thanks to Gerry Marsh for contributing this article to our Bodybuilding blog:

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Supplements for health factor are used after the prescriptions of doctor. But some people use the additional supplements without the doctor’s prescription. So it can be harmful to health for the people having high blood pressure. So the increase in prescription medicine is increasing day by day. Most of the supplements are not risky or harmful when it is prescribed. If the doctors give prescriptions with additional supplements then their will not be cause for health.

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Thanks to mahendra for contributing this article to our Bodybuilding blog:

High Intensity Strength Training