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15 Bodybuilding Tips for Beginners

If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot! You should not expect huge improvements over night, but muscle mass will slowly grow over time. It’s really important to have patience, to stick to your workouts and diet, and results will definitely show!

1. Stick to Free Weights.
Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

2. Do Compound Movements.
While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first. Exercises like the squat, the deadlift, the barbell bench press and the military shoulder press should not miss from your routine.

3. Have a Program and Stick to it.
You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.

4. Don’t Train Every Day.
If the person that made you the program knows what he’s doing, your routine should have 3 or 4 workouts per week. As a beginner you don’t need to train more often than that. Spend the other days of the week to rest and recover.

5. Train Each Muscle Group Every Week.
While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week.

6. Learn the Correct Form of Each Exercise.
While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.

7. Gradually Increase the Weights.
After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains.

8. Be Cautious.
When you get to the point of using big weights, use a safety belt for lower back protection. You may not have back problems right now, but you don’t want to have them in the future either.

9. Eat a Lot of Protein.
Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

10. Be in a Caloric Surplus.
In order to build muscle you need to eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are. If you have a sedentary job you will need fewer calories and if you are very active you will need more.
11. Eat More Often.
Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry!

12. Avoid Junk Food.
It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.

13. Consume Fruits and Vegetables.
Besides macronutrients (proteins, carbs and fats) your body also needs micronutrients (vitamins and minerals). So make sure you consume lots of fruits and vegetables each day!

14. Rest and Recover.
Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).

15. Act Like an Athlete.
Try to have a healthy lifestyle and avoid as much as possible smoking, alcohol and other unhealthy vices.

By Craig Wilson

HGH injections will help you significantly increase and improve your energy levels, strength and lean muscle mass as well as your libido (s*x drive) and overall s*xual performance. For those looking to decrease body fat (especially in the mid section), the fat loss benefits of HGH are astounding. HGH injections will truly improve your quality of life. Unlike most medical treatments that involve prescription medication(s), patients who undergo medically supervised HGH therapy have been known to experience little to no negative side effects. This is one of the many characteristics that make HGH truly remarkable. Under the supervision of an experienced Physician, the risk of potential negative side effects is virtually eliminated.

Benefits of HGH Injections

HGH therapy is often referred to as “the fountain of youth”. Although benefits of HGH injections can be noticed within the first few weeks of use, it can take up to six months for the full realm of benefits to be experienced.
Month 1– Increased energy levels as well as a more positive and motivated outlook on life. Improved sleeping patterns and quality of sleep, feeling refreshed and well rested upon awakening. More effective in daily activities and exercise.

• Increase energy Levels and motivation.
• Experience deep restful sleep.
• Eliminate fatigue and mid day crashes.
• Improve exercise performance.
Month 2– Cellular and regenerative benefits of HGH therapy will begin to occur. Improved condition of skin, hair and nails. Increased muscle tone and muscle mass. Losing weight becomes easier, increase in metabolic rate. Notable improvement in s*x drive and s*xual performance.
• Reduce cellulite, soften skin and decrease wrinkles.
• Anti-aging properties.
• Restore lean muscle mass and strength.
• Burn body Fat and improve overall body composition.
• Boost libido and s*xual performance.
Months 3-5– HGH therapy benefits of months 1 and 2 will intensify. Increased lean muscle mass and body fat reduction will become very noticeable. Recovery time from exercise and injuries is greatly increased. Libido will be returned to where it was in teenage years and early twenties. Improvements in memory and the ability to concentrate.
• Recover faster from injuries and exercise.
• Improve memory and cognitive function.
Month 6– Overall body composition will be much improved. Enhanced immune function and resistance to sickness and disease. Bone density and strength are largely improved. Overall sense of happiness and well being, highly positive outlook and moods. Energy levels will be at the highest they have been in years.
• Significantly improve overall body composition.
• Enhance immune function.
• Increase bone density and strengthen bones.
• Decrease depression and mood swings.

In the search of an effective and economical way to increase growth hormone, it can be difficult to determine what is actually the best product or method to do so. There are a large number of HGH supplements available without a Doctors prescription, all claiming to be just as effective as prescription HGH and at a fraction of the cost. In no way, shape or form are these HGH products, claims or results comparable to that of HGH injections.
Human Growth Hormone (generic name: Somatropin), is a protein sequence of 191 amino acids. Each amino acid is encoded with a specific sequence of recombinant DNA, this recombinant DNA only capable of being be produced by a limited number of pharmaceutical companies. These sequences of DNA are put together until the entire protein sequence is complete.
Sounds like a complicated process right? When you begin to understand the science and process required to manufacture prescription HGH, it becomes easy to see how these over the counter imitations are just that.

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Anyone tried theses, Iv uses them and happy with the product. Give us a message to find out more

I finally got my legs to catch up with my arms but I had to quit training arms for 2 years. So that meant I could train legs twice a week. That meant squatting 2 times a week. I think I made the right decision. What you guys think, was it worth it. Now I know what you guys gonna ask, was it worth it. My question to you, is pig p***s pork? I guess that answers all questions pertaining to any questions asked.

By Ronnie Coleman

What is the best 5-day workout split? Our forum members share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more.

What Is The Best 5-Day Workout Split?
You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it's time for a 5-day split.

We scoured the Bodybuilding forums to see what our members were doing to make gains in the gym and achieve their goals. Below are the two best 5-day splits that we found in our search.

For another incredibly effective 5-day split program, check out Jay Cutler Living Large, a full 8-week program for building mass in BodyFit Elite.

The Winners

J-DAWG 1st Place

Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.

A typical split would be like this:

Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest

Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh.

Instead of training five days in a row, it is also beneficial to rest in between training days to allow the CNS to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet.

Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.

For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises.

Things to keep in mind during the workout:

Lift each rep as fast as possible otherwise noted.
Recovery should be set at 60s-90s between exercises.
Because 5-day splits can fatigue a muscle group relatively quick, consume BCAA's and recovery shakes to replenish the body's glycogen supply during mid-workout.
It's best to lift a load that is lighter and you can handle than to cheat. "Leave your ego in the locker room."
Make sure is rep is done with full ROM unless stated.

Don’t judge a book by its cover, very good prank

Old Man Strength At Muscle Beach Our double age-ent: Kenneth Leverich, a former Junior Olympic weightlifter and top SoCal Crossfit competitor who does even lift, bro -- 535lbs dead, precisel...

Tip: Better Than Intermittent Fasting
Intermittent calorie restriction works better than regular dieting or even intermittent fasting. Here's the science.

Yo-Yo Dieting
Dieting is a chancy undertaking. The sad truth is that most people who attempt to lose weight end up gaining it back.
In fact, at last count, there are only five people on the entire planet who have permanently lost weight, but even that pathetically small number is suspect because one of the successful dieters choked on a bolus of undercooked quinoa, thereby killing him before he inevitably gained back the weight he'd lost.
Alright, maybe the success rate is a little better than that. Still, dieters generally gain back the weight they lost. This cycle of losing and gaining weight has been coined "yo-yo" dieting and it's a head-scratcher for scientists, nutritionists, dietitians, and fatties alike.
There is, however, a type of "yo-yo" dieting that actually works, at least according to Australian scientists. People employing the method lose a significant amount of body fat and they appear to keep much of it off, even after going off the diet.

What They Did
The researchers recruited 51 obese men and divided them into two groups. All were put on low-cal diets that provided 67% of their daily calorie expenditure.
The first group was the control group and they dieted for 16 consecutive weeks. The second group undertook 8 two-week blocks of energy restriction, alternating with 7 two-week blocks of energy balance.
In other words, the latter group would yo-yo between two weeks of reduced calorie eating and two weeks of eating maintenance calories (the amount of food required to keep them from losing or gaining weight).
Researchers measured and kept track of body weight, fat mass, fat-free mass, and resting energy expenditure throughout the study.

What They Found
The men in the intermittent or "yo-yo" group lost 50 percent more weight than the men in the control group. What's more, almost all of the extra pounds of weight lost by the intermittent group was fat instead of muscle.
But the experiment didn't end there. The researchers continued to monitor men in both groups for a period of six months. Both groups regained some weight, but weight loss in the men in the intermittent group was 17.9 pounds greater than the control group.
The scientists, in mulling over the results, figured that "the attainment of energy balance during the 'breaks' from energy restriction may be critical to the approach," and that the breaks probably attenuated the decrease in resting energy expenditure that are typically seen in traditional calorie-restriction diet.
What This Means To You
In a typical calorie-deprivation diet, your metabolism likely adjusts to the decreased calorie intake and your weight loss slows or halts completely.
Typical intermittent-fasting diets are often flawed, too. They require you to fast for a while and then eat "normally" for a truncated period. The trouble is, most people tend to have a "hyperphagic" response to this time-out in their dieting.
All that denial of food during the dieting phase causes them to oink out during the non-dieting phase and it ends up being a two forkfuls forward, one forkful back approach that often leads to disappointing results.
The approach outlined in the current study, however, was different in that it employed intermittent calorie reduction (instead of intermittent fasting). Dieting phases were equal to non-dieting phases, time-wise, and the non-dieting phases required that dieters eat a maintenance diet, instead of a "normal" diet where one's appetites can get the best of them.
It was undeniably successful, but why the intermittent calorie reduction approach worked better than the conventional calorie deprivation diet in keeping participants from yo-yoing back to their pre-diet weight is somewhat of a mystery, though.
Regardless, the take-home doggy bag message is that if you want to follow a calorie restriction diet, it seems the intermittent approach is the way to go.

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Bodybuilding Tips and Information

Nutrition

The growth and repair, however, cannot occur without the necessary building blocks. These are supplied by high-quality nutrition.

Bodybuilders require a very specialized diet. Generally speaking, bodybuilders require anything between 500–1,000 calories above their maintenance level of calories whilst attempting to increase lean body mass.

A submaintenance level of calories is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Bodybuilders split their food intake for the day into five to seven meals of roughly equal nutritional content and attempt to eat at regular intervals. This interval is normally between two to three hours. The reason for this is to allow greater absorption of nutrients and to increase basal metabolic rate. This process is also valuable for those wishing merely to lose fat.

Protein

It is recommended that bodybuilders receive one to two grams of protein per pound of bodyweight to help the body recover and build. These protein sources should be of a high biological value, such as steak, chicken, fish, soy, milk or whey, and egg whites. Chicken, whey, and egg whites are often preferred due to their relatively low-fat content. Some bodybuilders prefer to get their daily protein requirement from foods first and then from supplementary protein powders.

Supplements

Supplements can help muscle gain, although some are unproven, and many are ineffective. Creatine, however, is one which has been proven to help bodybuilders. Although creatine only helps if used in conjunction with a solid nutritional base and weight-training program, this is true for all supplements.

Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding, the use of anabolic steroids and precursor substances such as prohormones is widespread in world-class competitions. Most steroids allow the human body to be in a more anabolic state. Significant negative side effects accompany steroid abuse, such as liver damage as well as negative feedback, leading to a decline in the body’s own testosterone production, which can cause testicular atrophy and possible infertility.

Vitamins and Minerals

Adequate intake of vitamins and minerals is necessary. Bodybuilders almost universally take a multivitamin each day. Essential fatty acids (including omega-3s), which the body cannot synthesize, are also consumed. As with all supplements, it is preferable to get the vitamin and mineral requirement from whole foods, but not always convenient.

Rest

The third component to extraordinary muscle building is rest. Without quality rest and sleep, the body does not have an opportunity to recover and build. About eight hours of sleep a night is essential for the bodybuilder to be refreshed and ready for the next session. Additionally, many athletes find that a daytime nap further increases their body’s ability to direct resources toward repairing and building. Sleep is good.

Read the first part of this article:

Bodybuilding is the sport of developing muscle fibers through a combination of weight training, increased caloric intake, and rest.

Arnold Schwarzenegger 💪

The lost Mr. Universe 1969 trophy👑

Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia. His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Schwarzenegger that same year won the Mr. Universe. The trophy for this contest was missing for several years.

After he returned home in 1969, his mother, Aurelia, handed over the trophy to a fan without any apparent reason and without telling her son. Apparently, his mother had given away the trophy to two stone-cutters at the house which is now known as the Arnold Schwarzenegger Museum. Years later in 2016, Bench Press champion, Lorand Berke's sister, came across the trophy which she bought from the workers. The trophy was then handed over to Lorand after he won the Hungarian Bench Press Championship on December 15, 2017.

Lorand was as excited as he could be, and he immediately sent out a few snaps of the trophy to his friend Adam from the popular Flex Gym in Budapest. Coincidentally, Adam met Arnold at the Gold's Gym Venice where he was working out and asked for a picture with the star. It was during this time that Adam showed the photos of the trophy to Arnold who immediately recognized that it was his long-lost prize.