lifting weights

Quick Bodybuilding Tips

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Here are some great quick and easy bodybuilding tips that will give you results faster.

Lifting More Weights

One thing that will make the biggest difference to your muscle gain is if you are able to add more weight to the bar.

Over the course of a few months you need to be adding more weight and lifting more weight.

A great bodybuilding workout should include the lifting of heavier and heavier weights. If you have added as much weight as you can then you can start to look at supersets, drop sets and so on, this gives you the ability to add more weight later on.

One Rep Short of Failurerep

The second thing that you need to look in bodybuilding is the rule on failure. There are some that believe you have to lift to failure for every set so that you can build muscle.

It is true that you need to push the muscles past their own comfort level, but it can cause issues when you are lifting to failure every time.

Your central nervous system will fatigue for instance and you will not have the energy to do another exercise.

You will want to do a few exercises in each of your workouts, so aim to go one or two reps short of failure.

You will still be pushing your body hard and working on the intensity that is needed to build muscle, but it won’t destroy you.

Work Two Muscles Groups at Once

You need to focus on compound exercises in bodybuilding. You will have a limited time to workout so rather focus 80% of it on working at least two muscle groups.

Attention to your Body Before and After a Workout

You need to give your body fuel before and after your bodybuilding workout. You need to make sure that you fulfilling the amino acids your body uses to create new muscle mass and you have to have carbohydrates that will give you energy to create new muscle tissue.

Change It

If you feel that you are not gaining any more muscle from your bodybuilding workout then you have hit a plateau. You can avoid this by changing just one thing in your workout program every week.

Rest

Also don’t forget that rest is important and you need time to recover. Your body needs time to recuperate before you go back to the gym.

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push ups

Bodybuilding Exercises for Muscle Building

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As a bodybuilder one of your goals will be to build muscle and there are bodybuilding exercises that you will need to master in order to maximise your muscle building.

Lungeslunges

Lunges are the best leg developer. There is a lot of balance involved in order to execute the lunge and it then provides the highest amount of muscle stimulation to the lower body. Lunges are also versatile because if you press with the ball of your foot you will emphasize quadriceps stimulation and if you press with the heel you will emphasize glute/hamstring stimulation.

Squats

Another great leg developer is squats and it is also an overall body developer. When a squat is done with a bar on the back you will literally use every muscle in the body so that you can perform this exercise.

You can add dumbbells, a barbell and even a weight belt with squats. There also various stances you can use. The close stance will work the outer thighs, the medium stance will use all of the quadriceps equally and the wide stance will use the inner thighs.

Wide Grip Pull Up to Front

Wide grip pull ups to front will get you a wider back. This is the best exercise to create a back width and thickness. It is best to perform this to the front as to the back is hard on the rotator cuff.

You can change the width of the grip so that you can affect slightly different back muscles. A medium grip will require your hands to be spaced out a distance equal to your shoulder width and for a close grip the distance will need to be smaller than your shoulder width.

Close Grip Chins

A great exercise for either the back or the biceps is close grip chin ups that are performed with the palms of the hands facing you.

If you want to emphasize the back then it is important that you lean back and stick your chest out. Performing the exercise with the torso straight will emphasize the biceps.

Push Ups

The push up is another great exercise and when it is performed correctly it can produce more stimulation then even the bench press.

You can use a weight vest with a push up or have a partner slightly push you down to intensify it. You can change the exercise up by placing your feet on a raised platform and also place your hands closer together to target the triceps and inner chest more.

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Tips for Your First Bodybuilding Show

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If you are interested in entering a bodybuilding show then you will need to know what it takes before you embark in a bodybuilding show.

Here are some tips from zelsh.com, which you can follow for your first bodybuilding show.

Tips for your First Bodybuilding Show

bodybuilding

  1. Go to a Show

It’s all well sitting at home and seeing a bodybuilding show and thinking that you want to do it, but you should go to a bodybuilding show before you decide to take the plunge and go on stage yourself.

By attending a bodybuilding show, you will become familiar with how they are run, judged and what it takes to show confidence on stage.

  1. Commitment

If you believe that you are able to handle the spotlight, then you need to decide if you will be able to handle the commitment that it takes. When it comes to competing in a bodybuilding show there is no room for slacking off. You need to be able to commit at minimum 12 weeks for contest preparation and in most cases you should actually plan for 20 or more weeks.

  1. Diet

When it comes to diet it’s not so much about what you eat but the macronutrients that you are consuming, those are your carbohydrates, fat, proteins and such. You need to know what macronutrients are entering into your body and the quantity. If you hit the desired number of each of the macronutrients then you will be able to reach your goal physique.

Each macronutrient has a caloric value those being:

  • Carbohydrates – 4 calories
  • Fat – 9 calories
  • Protein – 4 calories

A simple macronutrient breakdown would be:

  • Carbohydrates – 300 (1200 calories)
  • Fat – 50 (450 calories)
  • Protein – 200 (800 calories)

If you are unsure how to set your macronutrients, then you can contact a contest preparation coach.

  1. The Workout

During your contest preparation you should train the same way that you always have. If the way that you have been training shows the results that you want, then there is no need to change the way you train. A progressive overload in contest prep for a bodybuilding competition will aid in the maintaining of your muscle for as long as you can.

  1. Competition Choice

You will need to decide on the organization that you would like to compete in. there are many organisations to choose from whether you are interested in the natural bodybuilder and the equipped bodybuilder. You can do some research on the various organisations a see which of them best supports your views and beliefs on bodybuilding.

Once you have chosen your organization, you will then need to decide on the show you would like to enter. You can choose a local show so that your friends and family can support you and you can choose to compete in multiple shows to gain experience and to showcase what you have accomplished.

  1. Posing

Once you have chosen the organization, you should have a look at what their posing guidelines are. You will need to become familiar with the posing call outs so you know what you are doing when you are on stage.

You should then practice all the poses so you can impress the judges.

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