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6 Quick Bodybuilding Tips That Will Get You Faster Results!

Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success. Use these for faster results!

Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you're going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.

Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works 'best', and therefore take more time than they should to even get going.
You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.

The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.

That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.

Tip 1: Focus On Lifting More Weight Over Time

The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.

The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level.

All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.

Tip 2: Go One Rep Short Of Failure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.

The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.

Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.

Tip 3: Only Perform Exercises That Work At Least Two Muscle Groups At Once

Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.

Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.

The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).

On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.

What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.

Tip 4: Fuel Your Body Right Before And After The Workout

The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.

If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.

Tip 5: Never Go More Than Two Weeks Without A Change

Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.

Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.

What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.

In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.

If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.

Tip 6: Remember Rest Is Required

Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.

If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.

Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.

Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).

If you try to push your body hard in other activities on your designated days off, it's going to impact progress.

Pain is weakness leaving the body

Go hard or go home.

With great size comes great responsibility

You have to remember something: Everybody pities the weak; jealousy you have to earn – Arnold Schwarzenegger

It’s simple, if it jiggles, it’s fat. – Arnold Schwarzenegger

It Aint been easy. Been a tough old road. In the toughest of moments; FLICKED ON BEAST MODE – Fearless Motivation BEAST MODE Track

Being defeated is often a temporary condition. Giving up is what makes it permanent.

The only time Success comes before Work is in the dictionary

Hard work beats talent when talent doesn’t work hard.

Failure is only a temporary change in direction to set you straight for your next success.

Winners Train, Losers Complain.

Good is not enough if better is possible.

Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weights!!

Some people want it to happen, some wish it would happen, others make it happen.

Be proud, but never satisfied.

When my body ‘shouts’ STOP, my mind ‘screams’ NEVER

PLEASE FORGIVE ME GYM, FOR I WILL ABUSE THIS IRON… I FLICKED THE SWITCH… NOW YOU SOUND THE SIREN!

It’s hard to be humble when you are as great as I am – MUHAMMAD ALI

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we’re never tested to our limits, how will we know how strong we really are? How will we ever grow? – Arnold Schwarzenegger

Life´s too short to be small

Pain is temporary, pride is forever

The Best 15 Ways to Lose Fat Fast

Everybody is looking for a way to look good naked, but very few know that losing fat goes far beyond doing hours of running on the treadmill, doing thousands of crunches or spending hours in the gym. Nope I’m not talking about dieting either. Very often a combination of a few simple things is just enough to get you in great shape. No extreme dieting, no hours spent on the treadmill. Here are a few tips to help you lose fat fast.

1. Sleep more

People say that sleep is a matter of habit. That you can train your body to sleep only 5 hours a night. If you think this is true – think again.

When your biorhythm is disrupted, you end up eating more. A tired body produces more ghrelin, which triggers cravings for simple carbs which are the worst foods for losing fat if you eat them consistently. Losing sleep will also alter your hormone production eventually leading to fat gain! Getting about 8 to 9 hours of sleep a night is one of the best things you can do for your body if you are working out.

2. Drink enough water

Water could be one of the cheapest fat-burners out there. Water is needed for fat metabolization as well as many processes that happen inside the body. After all, more than 60% of our body is water.

Drinking 8 glasses of pure water a day is a good start, but you also need to take some other factors such as your weight, diet, activity level, etc into consideration. These factors can increase the amount of water you need. Judge how much you need to drink, by the color of your urine. If it is from a pale yellow to clear, the water is sufficient. If it is dark yellow, you need to drink more water.

A way to reduce hunger is to drink a glass of water before every meal, as hunger is sometimes confused with thirst. This is a good time to say that you should probably switch your soft drinks with water.

3. Stay away from drastic diets

Although fad diets, such as a “grapefruit diet”, “cabbage soup diet”, “juice diet”, etc. can help you lower your weight in the short term, it won’t last long. As soon as you go back to normal eating, you will gain weight back very fast (90% of that weight you lost will be water and muscle mass). Another drawback to these fad diets is the lack of certain macro and micro nutrients the body needs on a daily basis, in order to function properly.

Instead, choose a balanced clean diet that you can keep for a long time without any consequences to your health. You can eat a cheat meal once in a while.

4. Add more protein to your diet

Your body needs protein to maintain lean muscle. A person that works out intensively needs up to 1 – 1.5 grams of protein per LB of weight on a daily basis. Protein keeps you feeling full longer periods of time. Also research shows that protein can greatly increase post-meal calorie burn, as protein has high thermogenic effect.

5. Eat more fat

Contrary to the belief that dietary fats make you fat I will say that eating fat can help you burn fat. Eating healthy fats (omega 3 and omega 6) will help with insulin sensitivity, it will keep you feeling fuller longer and it will raise your anabolic hormone levels. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.

6. Lift heavier weights in the gym

Use heavier weights in the gym, and use the basic multi-joint movements to train. The weights should be enough to challenge you, but not heavy enough to break your proper form of ex*****on. Bigger weights in the gym equals bigger muscles. On the other hand, bigger muscles need more energy to sustain themselves, which means increased metabolism and more fat burned.

7. Use multi-joint movements

Exercises such as pec deck fly, or the concentration curl are fine if you want to pump some blood into the muscle, but if you want to lose fat and build muscle you need to do compound movements. Nothing taxes your muscles like the deadlift, squat, bench press, barbell row etc. The more muscle mass you work, the more calories get burned in the process.

8 . Use interval training

That’s right, instead of running for an hour on that treadmill, do a few short sprints. HIIT (which stands for high intensity interval training) can speed up fat burn multiple times when compared to traditional cardio. Just a few (5-6) 30 second sprints with a minute of fast walking in between them can increase the metabolism and help you burn fat tremendously.



9. Eat a well balanced post workout meal

The post-workout meal is critical for normal recovery, replenishing energy after a hard training session, and rebuilding the muscles. However, you can’t just rely on the post-workout meal to get in shape. What you eat before exercise and throughout the day is an important factor in weight loss. You can’t override a bad diet with just one high protein meal.

10. Do some (not too much) cardio

I mentioned that HIIT works better than cardio, but HIIT is just not for everyone. Overweight, older or trainees with joint and knee problems will have a really hard time doing HIIT. This is where low intensity cardio come into play. Not only it has health benefits but cardio can also help in keeping bodyfat in check. Just not overdo it cause you’ll get the opposite effect.

11. Drink green tea

Recent studies have shown that green tea is able to reduce body fat. A study reported on in the American Journal of Clinical Nutrition, found that the use of green tea extract resulted in a significant increase in energy expenditure of 4 percent over a 24 hour period.

Other studies have shown that catechins in green tea help to inhibit the movement of glucose into fat cells. So green tea also acts like a glucose regulator.

You can have a cup or two of green tea instead of your morning coffee.



12. Drink some coffee before exercise

Caffeine is a central nervous system stimulant, so your daily cup of coffee can boost your metabolism by 5 to 8 percent. Taken before exercise caffeine will increase your energy and endurance while improving your sports performance.

13. Spice it up

It turns out that capsaicin, the compound that gives chili peppers their heat, can boost your metabolism. According to a study published in the Journal of Nutritional Science and Vitaminology, a small amount of hot peppers a day can greatly help in fat loss. In other words – a short term metabolism spike of more than 20%. Be sure you sprinkle a good amount of chilli peppers on your food.

14. Supplement with BCAA

BCAAs (branched chain amino acids) are represented by leucine, isoleucine and valine and make up for 35% of the amino acids present in the muscles. Unlike most of the other amino acids, BCAAs bypass the hepatic metabolism (liver) and are directly involved in muscle work, where they serve as donors of nitrogen for the synthesis of other important amino acids, such as glutamine and alanine.

Taking BCAA before and after exercise, puts your body in anabolic state and helps the process of fat burning. Take about 15g of BCAA before your workout.

15. Relax

Too much stress leads to overeating, drinking and other unhealthy habits. Stress also releases the hormone cortisol, which promotes fat accumulation. Too much cortisol can also cause health issues.

You need to find a way to relax and reduce stress in your life. Use your free time to rest, walk, socialize with friends (don’t drink excessively though as alcohol increases stress levels), take a bath, listen to music, etc. The less stressful your life is, the faster you’re going to see results.

6 Moves to Work Your Arms to Exhaustion

Actually, this might be the key reason for most men to get involved in bodybuilding at all. What’s the very first thing that comes to your mind when you think of the ultimate alpha guy? It’s the arms, of course.

So, if you too want to get strong, well-developed arms and you work hard on them, yet your progress is kind of slow and sloppy – what could be the problem?

Most probably, there’s something wrong about your training routine, because with the right selection of exercises and regular intense workouts, almost anyone can gain those powerful ultra-defined muscular arms that are on the covers of bodybuilding magazines. If you’re willing to make the effort to get the best results, check out our selection of six potent exercises below.

1. DIP
Here’s a fact: there is no better way to build triceps than with dips. It’s been scientifically concluded that dips target all three heads of the triceps and work them to the maximum. You can read about it more in Per Tesch’s “Target Bodybuilding“, which elaborates weightlifting techniques that are most beneficial for muscle building and sculpting, as proven by magnetic resonance imaging (MRI).

2. CHIN-UP
Did you know that by performing frequent chin-up work you can gain about half an inch on the upper arms alone?
The old school style is back in town: if you want to build your body properly, first get strong doing chin-ups, then move on to direct arm exercises. The chin-up, performed with a neutral or supinated grip, is the foundational mass-building exercise for biceps and all of the supportive upper back musculature. It’s all about overloading your biceps with your bodyweight and pushing them to grow on a much safer and more effective way than cheat curls, for example.

3. SKULL-CRUSHER
This is one of those exercise where you should leave your ego at the front door of the gym. If done properly, they can be a powerful tool for building strong triceps, and if not, they can be downright dangerous. Many people don’t consider them as adequate for building muscle mass, but it’s all about the way you do them. Despite the scary name, they are actually a large family of single-joint triceps exercises. Although there are many variants, they all contain an intense elbow extension.

4. INCLINE DUMBBELL CURL
This exercise works the biceps with the front shoulders and forearms acting as secondary muscles. Done on an incline bench, it attempts to eliminate any cheating so the biceps can do all the work, while the incline itself makes it harder to curl the dumbbells up. Great, isn’t it? Just remember to keep your back flat on the bench and prevent your shoulders from involving too much.

5. OVERHEAD ROPE TRICEPS EXTENSION
This movement will burn your triceps like nothing else. The really great thing about overhead rope triceps extensions is that they can give a special kind of muscle overload by providing continuous tension on the triceps, while being a rather elbow-friendly triceps exercise at the same time.

6. HAMMER CURL
Hammer curls are a perfect low-intensity exercise for building of the brachialis, which is an important muscle in the upper arm that’s activated during isometric elbow flexion. This muscle is actually much bigger than it appears at first look because a large portion of it lies hidden underneath your biceps. To gain extra arm mass, pay some serious attention to building of the brachialis – it will in turn push your biceps upward.

It’s time to take it to the next level, guys. Hit the gym with this selection of exercises and reach the true potential of your arm muscles!

Arm Trainig Program:
Add One Inch to Your Arms in One Month

The crucial aspect of building muscle mass is succeeding to turn the pump you get while working out in the gym, into a permanent muscle. Of course, a quick set of high intensity exercises can always do the trick of pumping you up, just to find out those muscles deflated just a few hours later.

The solution lies in combining volume training with strength building exercises, and allowing sufficient recovery time before blasting up your muscles during the next session.

The striking gains resulting from this training program are probably due to two mechanisms.

1) The first mechanism involves the synthesis of protein that is taking place within the muscle cell, including all segments of its structure like the connective tissues, cell walls and contractile elements. Yet, this process seems to be be greatly accelerated by submitting the muscles to a specific type of stress, by increasing the training volume, and with the help of advanced knowledge of good nutrition and supplements.

2) The other mechanism is much more simpler, yet much more obscure and involves swelling of the cells that doesn’t affect the function of the muscles. For example, during an injury, the affected tissue can swell a lot, but the muscle function is limited. The function gets restored only when the swelling decreases.

This sets the premise for extrapolating that if the swelling is caught in the gap between the onset of pain and restoring the functionality, and we just keep on training, we can exploit the advantages of added cellular swelling.

The training programs that involve serious volumes have proven time and time again that hitting the same muscles on a regular basis by providing sufficient rest, the size gained from swelling and tissue development will be here to stay. In other words, the muscle size can keep on growing:

By tearing down the muscle tissue and boosting the process of muscle building.
Providing sufficient recovery time.
Repeated attacking of the muscles with suitable volumes.
The training protocol presented here combines dropset and superset approach focused on your pump, and the method for building size known as time under tension.

ANATOMY OF THE ARM
BICEPS FORM AND FUNCTION

The outer segment of your biceps, or the long-head, is generally much more easily activated by more vertical or pronate grip. As opposed to that, the inner segment (short head) is more easily activated in a supinated position. However, the simple fact is that you can achieve greater activation by supining. In this respect, it’s also good to know that you put greater emphasis on the short head when you position the elbow in front of your torso, and when you position it farther back, the emphasis is put on the long head. However, research shows that the varying grips produce a difference only slighter higher than 10% in activation patterns. On the other hand, the difference is much more influenced by the variety of motion, altering elbow position and changing the amount of weights that are lifted. Since we want to cover all the bases, here we try to exploit all these variables.

TRICEPS FORM AND FUNCTION

Although it is generally thought that you should not turn your elbows out during an exercise, sometimes this position is as important as the inward position in order to activate all three heads of this muscle. The long head is best activated by performing full range of isolated dumbbell extensions. The medial shorter heads are activated by downward push. An additional outward twist can be added by using a rope.

TRAINING PROGRAM
The training program consists of two segments. The initial segment is your workout that will last three hours (you heard that right), while the second segment will be the course of the next 4-6 weeks of training or more. It all boils down to following the first workout from A to Z and after taking the necessary rest, you will engage in hard arm training during each arm session. Before starting the work out, keep in mind the following tips:

Use appropriate movements, focus the load on the targeted muscles.
Try to go through at least 80% of your set before you decide to skip a rep.
Exercise with lighter loads squeezing tight on top of every rep.
Try targeting all the segments of your biceps and triceps in every practice.
Never skip any exercise, because only in unison they can hit each and every fiber in your arm. By favoring one exercise over the others, you can unintentionally hinder your growth.
PART 1
The first day is a variation of the “inch in 24” routine. Here you do three hours of paired biceps and triceps exercises. You should end up with 36 sets per side, or 72 total. After fully exhausting the muscles, you give them ideally 5-6 days of rest before setting off to the second part.

INITIAL SETUP DAY – EXERCISE

First hour, every five minutes, one set each:

Skull Crusher, reps 12;
Standing Cambered Bar Curl, reps 12;
Second hour, every five minutes, one set each:

Triceps Pushdown, reps 10;
Cable Curl With Straight Bar, reps 10;
Third hour, every five minutes, one set each:

Single Arm Dumbbell Extension, reps 12;
Alternating Dumbbell Curl, reps 12;

PART 2
In this section you do arm exercises two days a week. Strength and size are the focus of day 1. It involves taking somewhat longer resting periods between each set and using heavier weights. In this manner you create solid muscle base, reinforcing the bonds between the connective network and the whole cellular structure. The focus of the second day is put on pronouncing the peak, clean contractions and shaping the muscle. However, both days have one shared characteristics – you should put all your efforts in the workouts.

TWICE-WEEKLY WORKOUT

DAY 1

Skull Crusher, set 4 – reps 12 – rest 2 min.
Close Grip Bench Press, set 4 – reps 12 – rest 2 min.
Dip, set 4 – reps 10 – rest 90 sec.
V-bar Triceps Pushdown, set 4 – reps 10 – rest 90 sec.
Straight-bar Curl, set 4 – reps 12 – rest 2 min.
Preacher Curl, set 4 – reps 12 – rest 2 min.
Cable Curl, set 4 – reps 10 – rest 90 sec.
Incline Dumbbell Curl, set 4 – reps 10 – rest 90 sec.

DAY 2

One Arm Cable Curl, set 4 – reps 12 – rest 90 sec.
Dumbbell One Arm Preacher Curl, set 4 – reps 12 – rest 90 sec.
Alternating Dumbbell Hammer Curls, set 4 – reps 15 – rest 70 sec.
Cable Rope Curl, set 4 – reps 15 – rest 70 sec.
Dumbbell Skull Crusher, set 4 – reps 12 – rest 90 sec.
Rope Tricep Pushdown, set 4 – reps 12 – rest 90 sec.
One Arm Dumbbell Overhead Extension, set 4 – reps 15 – rest 75 sec.
One Arm Reverse Cable Pushdown, set 4 – reps 15 – rest 75 sec.

TANK UP

Nutrition is another crucial factor if you really want to max your arm muscles. The furious hardworking days of practice should be supported with large amounts of amino acids and protein. Don’t shy away from taking them before, during and after the practice every day. We recommend you to mix 15-20g of BCAA and 5 to 10 grams of glutamine into water and consume it during the workout. As an alternative, you can consume 60-80 grams of protein during the workout. In addition, you can increase the daily creatine dose to provide your muscles with extra energy and quicker recovery. This program is not advisable when you want to drastically cut weight for competition, as it requires you fully loaded.

Try Out These 7 Exercises to Get Massive Sized Arms and a Bigger Chest.

Do you want to build a big chest and massive arms but you don’t have access to a gym. No problem. Llarance Turner will show how you can do it at home.

Eve though some of these bodyweight exercises may seem hard, this is still a great workout to build a bigger chest, as well as bigger arms.

THE WORKOUT
Do 25 reps of each

1. Beast Pushups
2. Plyo Pushups
3. Wall Tricep Extensions
4. 1 arm plank Ups
5. Chest Touch Pushups
6. Pushup Toe Touches
7. One hand in front pushups

How to Get Bigger Arms With Push Ups
When push-ups are mentioned, first thing that comes to mind is probably chest training. Push ups are primarily a chest exercise, but with a little modification they can become a very good exercise for your arms and shoulders.

Regular pushups do work your arms to a lesser degree, but push up variants such as the biceps push up or the diamond pushup target your triceps and biceps more.

Do these two exercises 2 to 3 times a week to build your arms.

DIAMOND PUSH UPS

1. Place your hands shoulder-width apart on the floor. Drop to your knees or support yourself on your toes. Bring your right hand in 3-5 inches toward your left hand. Bring your left hand in 3-5 inches toward your right hand to do inside pushups.

Now your hands should be about 2 inches apart. Diamond pushups will hit your triceps harder.

2. Straighten your spine and tuck your hips. Your torso should be parallel to the floor with your arms perpendicular to your shoulders. Squeeze your abs to stabilize your torso.

3. Rotate your elbows so that they are pointing toward your feet. Bend your arms and lower yourself toward the floor. Keep your elbows pointing backward so they brush your sides as you go down.

4. Press your arms straight again and raise your body up again. Do 20 to 40 push-ups, rest for a minute, and then do a second set.



PUSH UPS WITH BICEPS EMPHASIS
biceps-push-up

1. Get in a regular push up position. Your legs should be straight and you should support yourself on your toes.

2. Point your hand fingers outwards to an angle of about 45 degrees.

3. Lower yourself while squeezing your biceps and come back up. Exhale on your way up.