Bulking Tips

Bodybuilding - Bulking Tips for Newbie

1. Lift Heavy!

One of the biggest factors you need to remember with your training program is that you MUST be applying an overloading stimulus. Without this, your body is not going to have any reason to turn those extra calories into muscle and you will just gain a great deal of body fat. Definitely not what you are looking for here.

2. Eat Carbohydrates Around Your Workout

During a bulk you cannot be afraid of carbohydrates. They are going to supply your body with the energy it needs for muscle building. Generating muscle tissue is a very energy consuming process so you need to be sure to meet your needs. 

If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body needs them the most and they are least likely to end up on your body in the form of fat. You still should consume some carbohydrates during your other meals however the portion sizes can be slightly smaller.

3. Eat More... Period

This could possibly be the biggest mistake most beginners make when they are entering a bulking period. The minute they lose sight of their abs they shy off the amount of food they are consuming for fear of getting fat. This will severely short circuit their potential muscle gains and possibly even stop them altogether.

4. Limit Cardio Sessions

While you are on a bulk you should limit your cardio sessions to once or twice a week. You are going to want all of your energy to go towards adding muscle so if you are expending a great deal through cardio activity then you are defeating your goal. If you do choose to include more cardio work into your program (for example if it is necessary for a sport you participate in) then you are going to have to increase your calories even more to compensate for this.

5. Focus On Compound Exercises

When creating your workout program for bulking it is best to always first choose compound exercises. These are the ones that are going to stimulate the greatest number of muscle fibers and give you the biggest bang for your buck. Examples of such are:

Chest press 
Military press 
Squats 
Deadlifts 
Lunges 
Bent over rows

6. Ensure You Are Getting Enough Sleep

In addition to rest, sleep is also essential. Not only is it the ultimate form of rest but getting ample sleep will also help to optimize your hormonal profile.

When your body is not getting enough sleep you will tend to release more cortisol, which acts as a catabolic hormone on the body. This will make gaining muscle much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).

7. Don't Overdo Protein

One common myth that many people hold with regards to bulking is the notion that they must consume massive amounts of protein. While it is true you need protein since it supplies your body with the building blocks necessary for creating muscle tissue, any extra is only going to be used for energy or stored as body fat. 

After your needs are met you would be far better off consuming more carbohydrates or dietary fat. Aim for 1 gram of protein per pound of bodyweight.

Motivation

Bodybuilding - When you are short of motivation

When the motivational pool runs shallow the excuses not to exercise start to amass and take priority, so what do you do?

1) Look at your journal and re-read the reasons for why you started to work out in the first place. Did you accomplish some of your goals? Do they need to be more realistic?

2) We all go through stressful situations in our life - remember one of the best stress relievers is working out.

3) Sometimes a simple thing like a buying new workout outfit will do wonders.

4) Make friends at the gym. Your gym should be a place where you feel comfortable, a place where you have someone to say hello to - and trust me, your hard work and dedication will pay off. Fellow workout-er's are quick to realize and pay compliments.

5) Find a workout partner that can help keep you motivated. When you may be low in motivation your partner may be high and vice versa. Also you now have an additional commitment to go to the gym. It wouldn't be fair to leave your partner hanging, would it?

6) Take a week off. Sometimes a simple re-charge of the batteries will do wonders! If you do decide to take the week off then do exactly that! Don't let the guilt of not hitting the weights pull you back into the gym early. By the time the week passes your motivational pool will probably be overflowing.

7) Get your hands on a fitness related magazine. I constantly find gallons of motivation by looking at the magazines.

8) You are not alone. We have all been there...burnt out, fed up, tired, hurt, or what ever you want to call it. There are hundreds of obstacles and set backs that lie in the wait. Keep your chin up and stay the course - you will be successful!

9) Find a role model - someone who you may be able to communicate with via e-mail or written correspondence. There are many wonderful athletes out there that fully understand what you want to accomplish and just how difficult it can be.

10) Read 1-9 again!

Grow your Arms in 3 Workouts

Bodybuilding - Grow your Arms in 3 Workouts

Biceps - Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Triceps - Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Forearms - Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.

Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Flax Oil

Bodybuilding Supplement Review - Flax Seed Oil

Nutrient Facts for Flax Seed Oil
Flaxseed oil is rich in alpha-linolenic acid ( ALA ), ALA , as well as Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), belongs to a group of substances called omega-3 fatty acids. EPA and DHA are found primarily in fish while ALA is mostly found in flaxseed oil and other vegetable oils.

Dosage for Flax Seed Oil
The general dose recommendation of flax seed oil is 1000 mg per 100 lb body weight. One tablespoon of the oil provides roughly 1000 mg. When adding oil to your diet, consider how much you already got from other sources, such as walnuts and olive oil.

Babies, Toddlers: 20-30 lbs: 1/4 to 1/2 teaspoon.
Children (30-50 lbs): 1 teaspoon.
Children (50-75 lbs): 2 teaspoons.
Kids (75-100 lbs): 1 tablespoon.

Ingredients in Flax Seed Oil
Cold-pressed unrefined organic flaxseed oil, hexane free DHA algal oil (contains soy lecithin), non- genetically engineered natural vitamin E mixed to copherols and organics rosemary extracts (to protect freshness). 97% organic ingredients contain SOY in it.

Uses and Benefits of Flax Seed Oil
Flax seed oil is useful for healing scars, abrasions and also has anti-inflammatory properties and so is useful for inflamed skin or skin disorders such as psoriasis and eczema. Flax seed oil is also useful for dry skin. Many skin problems today such as acne, eczema and psoriasis may also be partly due to the fact that the modern diet is lacking in omega 3 essential fatty acids. In researches it is found that flaxseed oil may have the ability to reduce blood pressure, lower levels of harmful cholesterol. Flaxseed oil exhibits some estrogen and anti-estrogen like effects which gives protection against certain types of breast and prostate cancer.

Side Effects for Flax Seed Oil
Take recommended dosage suggested by doctor to avoid side effects. No toxic effects are observed till now. If flaxseed oil is used in diet for long time without other oils then it may cause omega 6 LA deficiency symptoms.

Diet = 6 mistakes

The 6 Biggest Mistakes you can make with your Bodybuilding Diet

1. Dieting impatiently

Many bodybuilders jump from one diet to another without ever giving the initial program enough time to work. It takes at least three weeks for your body to adapt to dietary modifications. If you start a high carb, moderate protein, low fat diet with reduced calories, and your goal is to lose fat, expect to notice visible changes after approximately 21 days. Don't anticipate immediate changes in your physique.

2. Failing to Accurately track calories

Be sure to count not only calories but carbohydrates, proteins and fats as well. Because they don't keep a record of what they're eating, many bodybuilders don't lose fat at the rate they expect, while others fail to gain weight. Don't make the mistake of miscalculating your calorie intake. Successful bodybuilders keep precise records; they don't guess or estimate.

3. Depending on the scale to gauge progress

Don't depend solely on the scale to fine tune your diet. When bodybuilders try to add size, they often become discouraged when their bodyweight doesn't increase rapidly. They frequently jump the gun by adding too many calories to accelerate their progress. Similarly, precontest competitors striving to get down in size sometimes subtract too many calories. While the scale and other measuring devices like bodyfat calipers are effective tools, it's better to rely on photos and an unbiased eye to measure your progress. After all, bodybuilding is a visual sport.

4. Overeating (especially carbohydrates)

Athletes who try to add mass often go overboard and eat an excessive number of calories, which are then converted into bodyfat. Then there are bodybuilders who eat a very low fat diet but still gain too many bodyfat because of an extremely high intake of carbohydrates. Sure, carbs are required for hard training, and they aid in recovery, but once the body absorbs what it needs, the excess will be quickly deposited as fat.

5. Viewing supplements as a magic bullet

Some bodybuilders try to shed fat by taking carnitine and chromium, yet they fail to initiate the fat burning process by lowering their caloric consumption. Others use creatine, glutamine or branched chain amino acids to beef up, but fail to consume enough calories and proteins to stimulate a positive nitrogen balance. Supplements work to enhance a nutrition program, not to make up for poor planning and nutritional mistakes.

6. Eliminating all Fat

Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism.

Bigger Biceps for Beginners

Bodybuilding - Bigger Biceps for Beginners

To increase your arm size in the shortest time possible it is important that you stick to the basics. By basics, I mean the lifts that will give you the most return on your investment.

The first basic lift that you will need to focus on is the standing barbell curl. This can be preformed with either an easy-curl bar or a straight bar. While the easy-curl bar has angled grips to emphasize bicep peak, either bar is fine.

Standing with your feet shoulder width apart, grab the bar with a grip that is slightly less than shoulder width. Begin with a weight that you can comfortably move for 12-15 repetitions. Start with the weight lowered nearly to your legs but do not let your arms hang straight down. To fully lock out the arms will create too much stress on your joints.

Now, with a steady and controlled motion, bring the weight up until your biceps are in a fully contracted position. Do not swing the weight or arch your back. While swinging the weight is a form of cheating that will allow you to lift heavier weights, it will only increase the size of your ego, not your arms. Therefore, use proper form at all times.

Now, lower the weight in a controlled motion until your arms are nearly down to your hips but not fully locked out. Repeat this movement for the required 12-15 repetitions. If this is too difficult to do, reduce the amount of weight so that you can complete the entire number of reps. If it is too easy, don't cheat yourself, increase the weight. While this is a warm up set, the last few reps should still be challenging.

After you have completed this set, rack the weight and get a drink of water. Actually, you should have a bottle of water with you. You need to take about a minute to a minute and a half to rest before beginning your next set. This allows time for your muscles to replenish their glycogen reserves in order to have energy for the next set. Use this time to load more weights on the bar.

For this next set, you want an amount of weight that you can perform for 8-12 repetitions. Once again, form is critical. You will build muscle faster and have fewer injuries while using proper form. This is true for any exercise. Get to know your limits. For this set you will use a closer grip on the bar with your hands approximately 6 inches apart.

As above, adjust the amount of weight as necessary to make this a truly challenging set. After you have completed your 8-12 reps, rack the weight, take a sip of water if desired and begin to set the bar up for your third set.

This next set will be heavier than the last using an amount of weight that you can lift for only 5-8 repetitions. For this set, you will return to the shoulder width grip. Are you serious about getting massive arms? Then be sure that you are reaching positive failure before you rack the weight. Positive failure means that you simply cannot perform another repetition of the exercise with good form without assistance.

You have to work for this. The important thing is that when you do this correctly, you will be making gains while others around you are simply going through the motions. Now, after you have completed the third set, rack the weight and reduce the amount of weight on the bar by approximately 40%.

On this last set, return to the close grip with your hands about 6" apart. With this new, lighter weight, perform one last set to absolute failure. Move the weight somewhat faster than before while deliberately flexing the bicep as much as possible during every rep.

The number of repetitions preformed here is not as important as reaching absolute positive failure. When you are done, rack the weight. By now you should have a serious burn starting in you biceps. Your vascularity should be somewhat enhanced and your muscles should be full and pumped.

Add Weights to All Your Lifts Immediately

Bodybuilding - Add Weights to All Your Lifts Immediately

Most people spend way too much time and energy warming up to the point that when it is time to perform their heavy, muscle-building sets, they are too wiped out from their warm-ups. This has defeated the purpose of weight training. Lighter weights lifted, less muscle stimulation. This means less muscle growth as a result.

The single biggest mistake I see people do time and time again is that they warm up with too many sets and too many reps before attempting their heavy, results-producing sets.

If the only way a muscle will grow is through increased overload (weight) why expend so much needed energy on warm-up sets? We need to save it for the productive sets, the last one or two of the set where the weight being used is the most you can handle for four to six repetitions. Here is where true muscle stimulation occurs.

Warming-up correctly means you should acclimate your muscles to be able to handle additionally heavier weights while progressing through your sets. This means doing just enough reps on a warm-up set without tiring yourself to the point where you have no juice left to finish your heavier sets. You are allowing the muscle group being trained to acclimate to a heavier resistance and more overload without unduly fatiguing.

Learn to get rid of wasted reps and wasted sets in the gym. We are striving for efficiency. This doesn't mean you are working any less; you are just working smarter at working harder. Do not waste precious energy on repetitions that will prematurely fatigue the muscle, not make it stronger. When performing a workout for a certain muscle group, like chest, most people do more than one exercise. For example, for a chest routine, you start with flat bench press, and then proceed to incline dumbbell press, and finish with dips.

On your second exercise of the same muscle group (chest), do not start at a very light weight again and re-warm up a muscle that is already warmed up. For example, if you start with the flat bench press and then move onto the incline, do not start light again on your incline. Your muscles are already warmed up from the flat bench. Just perform a set or two of acclimation sets (six to eight reps) and then immediately get into the heavy sets. So as your workout progresses, you will become more efficient by shaving needless reps off.

Stop doing too many reps and sets before getting to the heavy ones. Involve acclimation sets on all of your exercises to get your muscles, ligaments, tendons, and joints ready for the progressive overload that's about to come.

Think quality of sets over quantity of sets. Its not the number of reps and sets that count, it is how you perform them.