Martin Haworth asked:


Many people have taken up the challenge and decided that they want to maximize their bodies’ potential. So, first up is ascertaining exactly what exactly is the next level?

It is none other than bodybuilding!

People who body build are not only keeping their bodies healthy and fit but have added aesthetics to the mix. Bodybuilders do their best to improve the look of their bodies and, for the competitive, bodybuilding contests are held in many parts of the world to encourage the practice.

The Importance of Bodybuilding

Individuals who body build are not engaging in frivolousness and are not being arrogant when they expose the fruits of their labor. In fact, bodybuilders are a great example and inspiration to others, for the drive to have a healthy and fit body could and should be in everyone.

In a world where obesity and a lack of fitness is growing daily, true fitness bodybuilding is a great way of improving the overall health of the community and the success evident in the bodies of bodybuilders should inspire others to work harder in improving their body.

To make the most of this then, means working harder at maintaining a healthy diet, exercising regularly, and staying away from unhealthy habits and vices.

And doing them all consistently, without boring ourselves to death!

Bodybuilding Tactics

Upon hearing the word bodybuilding, most people associate it with guys having big muscles and showing it off. That’s because what is often in the media is competition bodybuilding with muscle-bound guys flexing their muscles for all to see. To some this can be quite unattractive and put them off.

And building and toning your body is not just for men but also for women as well. In fact, female bodybuilding is becoming more popular as testified by the numerous competitions for female bodybuilders cropping up more and more often.

And anything that happens to improve the quality of our bodies, wherever and whenever in the world it happens, cannot be a bad thing, with the health problems there are. Male or female.

Bodybuilding Success – What To Watch Out For

However, when you bodybuild, it is not only just about getting focused and consistently planned exercise. Bodybuilding nutrition is also involved. Those who body build should have the discipline and the drive to carefully maintain a healthy diet.

There should be adequate and good quality rest too. This means then that as much as you need with the exercise you are undertaking.

If you body build, it’s necessary to avoid those little temptations that can set you back, so stay away from excessive alcohol, any cigarettes, too many fatty foods and other harmful substances you can think of.

A bodybuilder may also find the need to take bodybuilding supplements. If you do, make sure you consulted with a professional and follow the directions given you when you take any such supplements.

It is your body you are dealing with so be extra careful to do nothing to excess.

As for those who are still in the beginners bodybuilding level, do not lose your drive. You may be skinny and flabby in some (or all!) areas right now, but with hard work and dedication, you will get there eventually.

You may find the use of certain bodybuilding equipment helpful. Also, if you feel the need to avail the services of a bodybuilding trainer, then go ahead and do so. Join competitions if you want.

The point is you are improving your body – and that’s what will make the difference!



Anthony

Terry Bytheway asked:


If you are looking to become bigger, you need to train big. You should train 3-5 times a week and keep your work out sessions as short as possible. Try to not let them run over an hour. Try to only work out on one muscle group per week or every 5 days. Never do two larger muscle groups while working out on the same day. The bigger muscle groups consist of your chest, back, and upper legs. Here is a idea of how to schedule your week:

3 Day Week:

Monday: Chest, triceps, calves

Wednesday: Back, biceps, shoulders

Friday: Thighs

4 Day Week:

Monday: Chest, calves

Tuesday: Back, triceps

Thursday: Thighs

Friday: Shoulders, biceps

5 Day Week:

Monday: Chest

Tuesday: Back

Wednesday: Thighs

Friday: Shoulders

Saturday: Arms

In the previous example schedules, you may have noticed that no 2 large muscle groups were done on the same day. While excersizing, do bulk movements. Like bench press, shoulder press, rows, squats, and deadlifts to start off your workout. Make sure you do your biggest muscle first also. As far as volume and intensity goes, they are very related. The more volume you have, the less intensity there is, and vice versa. If you are training high intensity, you would likely be doing 6-10 reps and 5-8 sets per body part. (More sets may be needed for the bigger muscles while less are needed for the samller ones)

What is the sense of working out without a equally balanced diet to fit your lifestyle?

Nutrition: The majority of younger aged people have very fast metabolism.

Being young most of you probably have fast metabolisms. If you are looking to gain mass, then here is the key word: EAT! Eat, and do a lot of it. At least every 2 hours if you are able to and at least a total of 6 meals a day. Each meal you eat should contain approximately 17% of your daily intake requirements for protein and carbs. So, here’s what you have to do to gain mass: EAT. We’re talking every 2 hours if possible, but at least 6 meals a day. Each meal should contain about 17% of your daily requirements for protein and carbs. If you are really serious about bulking up you should do more research to create your perfect eating schedule to gain the correct amount of mass to bulk.

Some people also use protein shakes (Ie. Whey) while they are working out because it is meant to help you bulk up and many people find that getting a lot of protein is key to bulking up but just eating more may do the trick for some people. Not everyone is meant to bulk up, depending on your body shape you may be better off to cut instead. Just think if that is what you want to look like or not.



Mary

Muscles Prod asked:


Why Bodybuilding? Among swimming, bodybuilding is one the sports or activity which implies as many muscles as possible which gives all body parts development.

This is very important as our bodies were created to move to work and this way our lives will be longer with less health issues and good *** drive

Let’s start with bodybuilding benefits for teenagers.

The first thing worth mentioning here is that parents should encourage their children to physical activity. This way they will prevent many future issues with them and will do them a huge favor.

1. Discipline. As any kind of sport bodybuilding will develop in them spirit of discipline. They must know that they have training today and it does not matter whether it is raining or not and if there are no other factors which may stop them from going to the gym then they must go.

2. Health. Physical Activity will make them grow healthy. This will also develop in them such an attitude which will motivate them to help you around the house and they will not get tired quick.

3. Self-Confidence. Having success in the gym will influence them positively in other sphere too and there are many examples of this fact.

It worth mentioning that children are not allowed to use any supplements and over more steroids. This must be explained logically so they will not want to do this in secret. Explain them that this is not needed now as they will grow easily with nothing until they are 25 years. After this results will come slower but still will come.

Now regarding benefits for adults.

1.Health. Daily work, many issues puts so much stress on our bodies and mind. Bodybuilding is the right thing to choose in this case. Lifting weights will make your body release endorphin. Endorphins work as “natural pain relievers”, whose effects may be enhanced by other medications. Endoprhin is also called “the feel good hormone”. Endorphins regulate feelings of pain and hunger and are connected to the production of *** hormones.

According to some reports, laughter also releases endorphins in the brain. Apart from widening the blood vessels, suppressing the production of stress hormones and raising antibody levels in the blood, laughing would thus also have an analgesic effect.

2. Good Sleep. Weight training will promote a better quality of sleep and help you fall asleep faster. Your capacity for handling stress will improve. Research has shown taking some form of regular exercise is one of the best ways of managing stress effectively.

3. Good looking. With age our metabolism slows down and we need to burn more calories if we want to keep the desired look of our bodies. Bodybuilding fitness workouts help to build lean tissue, burn body fat and develop a flat belly. They also help to raise resting metabolism rate. Good looking body will create another positive effect – self-confidence.

4. Self-Confidence. It does not matter what your age is you still need self-confidence and positive thinking.

5.Sex-drive. BodyBuilding will increase your testosterone level and thus sexual drive. It has been shown in many studies, including a published study Int J Sports Med. 1991 Apr;12(2):228-35 done on both men and women during resistance excercise.

Especially squats and deadlifts will increase GH and Testosterone levels.

So what are you waiting for? Start your training today. For more advices go for www.hypermuscles.com and get advices from experienced bodybuilders how to start your training.

See you in the gym!



Lucille

Adrian Alexa asked:


A lot of people eliminate cool down from their bodybuilding or fitness workouts because they consider it unimportant. The truth is that cool down is just as important as warming up and plays a crucial part in staying injury free. Cooling down after a workout is important because it promotes recovery and aids our bodies to get back to a pre-workout level.

During every single workout session the body gets damaged by various elements including damage of muscle fibers, ligaments and tendons together with various waste products that get build up in our body. If you perform a good cool down routine you will notice that our bodies can repair themselves faster.

Few people understand the importance of cooling down after exercise, especially when talking about post exercise muscle soreness. Most people will feel this the next day after a good workout and it can be experienced after a lay-off from exercises or even at the start of a sports season. There are various reasons that cause this post exercise muscle soreness. For starters, we have micro tears. These happen during the workout and they are actually small tears in the muscle fibers. They will cause swelling of the muscle tissue and there is pressure on our nerve endings, thus causing pain. Then we also have blood pooling to talk about.

When we workout our heart will pump a large quantity of blood on the working muscles. This is needed in order to carry nutrients and oxygen to the muscles that are working out. The blood reaches the muscle and the nutrients and oxygen are used up then the force of the muscular contraction will push the blood back to the heart in order to get re-oxygenated. When our workout is complete, or better said, when the exercise stops the force that pushes the blood towards the heart will disappear. The end result stays in waste products that remain in the muscles, some causing pain and swelling. This is “blood pooling” and it does have an impact on our overall performance.

The cool down process helps a lot because it keeps the blood circulating, thus helping to prevent blood pooling and even removing part of the waste products we find in our muscles after a workout. To make it even more important, cooling down will also bring in blood with oxygen and nutrients, which are needed by the muscles, ligaments and tendons to properly recover after a good bodybuilding or fitness routine.

Now that we understand the importance of cool down in bodybuilding and fitness workouts let us take a look at an effective cool down structure. We have 3 key elements that we need to take a look at and they are: re-fueling, stretching and gentle exercise. All these elements are equally important and they should not be neglected. Now the time put into each part of the cool down process depends on the type of athlete you are. If you exercise more or are a bodybuilder that is aiming towards competition or simply a serious athlete you will need more cool down than the person that only does a maintenance routine.

The easy exercise part of bodybuilding cool down stands in doing gentle exercises that resemble the types of exercise that were done during your workout routine. Deep breathing should also be included in order to help your body oxygenate the system. 20 to 30 minutes of stretching are also recommended after a heavy workout although 5 to 15 should be enough for the average bodybuilder. Do not forget to re-fuel your body.

This is done by drinking a lot of water and you should also include a good sports drink in the routine. Exactly after a workout you should eat food that is easy to digest, like fruit. Always do a good cool down routine after your workout and you will see that results will be better.



Phyllis

will asked:


so i bought the perfect pushup and if you have it or are a bodybuilding/fitness expert, tell me if it boosts your strength up alot. also how often should i use them because on the workout chart they give you, it says to do only 6-9 sets every other day. I understand you need time to let your muscles heal and everything but they are just a few sets of pushups done in a couple of minutes, its not a 90 minute workout you did at the gym.

Philip

The Bodybuilding Trainer asked:


People undertake the sport of body building for all sorts of reasons, but fitness is probably the biggest one of all. There’s no doubt that people who take the time to focus on the muscles in their body and honing them to a chiseled state are probably among the most fit of athletes. We can easily use the terms body building and fitness interchangeably with each other.

We are a fitness conscious society, and body building fits in nicely with that concept. Fitness means more than just losing weight and having a trim body. It means living a healthy lifestyle and chiseling the best body you can through a variety of methods.

Body building for fitness is a great way to become the person you’ve always wanted to be. Because becoming an effective body building means having the proper diet, you will realize a level of fitness you never knew was possible. You should eat a well-balanced nutrition plan that gives you the nutrients you need to have a great body.

Because you are eating in this way, you will be giving your body essential nutrients that will make you healthy just by consuming them. Body building requires a very specific diet with lots of protein and lots of carbohydrates. Body builders are also very aware of what they are putting in their body, so fitness is achieved in the diet just by concentrating on what you eat.

Body building also requires a demanding workout schedule where you lift weights and perform exercises that focus on specific muscle groups as well as specific muscles. When you begin to chisel those muscles, they become very well defined and healthier. That’s why body building is great for a fitness regime.

Fitness is very important in living a healthy and full lifestyle. Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health. It is a million dollar industry that helps us stay fit and trim, and the help is out there aplenty when you look for it.

Body building for fitness is the best way you can go about not only losing weight but also gaining body mass and becoming stronger. When you achieve the level of fitness you are desiring, you will be able to look in the mirror and be proud of what you see. Why? Because you did it yourself and you did it for YOU!



Kelly

David Peters asked:


Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.

The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

The following are some basic exercises for the major muscle groups.

Chest

1. Flat Bench Press

2. Dips

3. Incline Bench Press

Legs

1. Squats

2. Straight Leg Dead Lifts

3. Leg Press

Back

1. Pull ups

2. Barbell Rows

3. Deadlifts

Biceps

1. Curls

2. Incline curls

Triceps

1. Lying Tricep Extensions

2. Close Grip Bench Press

Shoulders

1. Military Press.

Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.



Beatrice

Ryan Simpson asked:


There are certain steps that a bodybuilder must follow when doing weight training. These techniques almost always include improved form to make the exercising harder as opposed to easier.

There are many different bodybuilding techniques can you can use to improve your physique. These include pyramids, negatives, drop sets, twenty-ones, giant steps, partial reps, and forced reps. These are all wonderful techniques to be used according to your requirements.

Using the technique of constant tension without reaching the locking point is very effective in some exercises. Full contraction plus full range stretch is important, which means the bodybuilder must perform every rep of every exercise at the full range of motion.

A bodybuilding technique that enables the bodybuilder to thoroughly work out a single muscle group is called the giant set. The giant set consists of three different exercises performed successively, focusing on a specific muscle. This can be done for every muscle but one must use it sparingly on the back.

Drop sets are a good way to round off a workout for specific muscles. They give you a pumped-up feeling in the muscles and consume the last bit of energy left in the muscles.

Twenty-ones is a technique that works every area of the muscle as opposed to a single range.

Another good technique is constantly thinking “maintain tension,” while you intentionally increase the tension on the muscles while doing the rep.

Other bodybuilding technique that you can use super sets that are good for exercising a particular range of muscles, completely exhausting the muscle fibers, and working two separate groups of muscle.

Slowing down with your reps can also help. Slow repetition is often more effective repetition, because this small change in technique can help improve form as well as boost muscular development.

You can employ any one of the many bodybuilding techniques. You need to vary your technique frequently so that your muscles do not get used to a particular exercise.



Jon

HANS LAXMAN RAJ asked:


Is it better to lose weight and Completely shed all your fat before starting to build your body???

I want to lose weight completely and become pencil thin before I start building my body because that way the muscles that I develop will be concrete quality and solid rock hard. Whereas if I start building my body without losing weight, I am worried that the muscles will be soft, because they will be muscles mixed with fat. At the gym people say I am crazy for wanting to become pencil thin before I start building.

Are there any experts on men’s fitness that can give me good advice?

Valerie

James Penn asked:


Finding the right bodybuilding workout can be a real headache, especially since there are dozens of bodybuilding routines and programs out there to choose from.

How do you know that the bodybuilding routines stated in any type of program really works? And how do you choose the most effective bodybuilding workout?

This article is a simple guide for you to choose the bodybuilding workout that suits you best.

The topmost standard in choosing the right bodybuilding routine for you is to see whether or not the program has been tested. A good and well thought out bodybuilding routine discusses all of the following key factors: Goals, training loads, progress monitoring, and recovery periods.

In a bodybuilding routine, the “just do it and see” attitude will not likely drive any major results. What a bodybuilding workout needs is a program that allows progressive training.

Guidance on changing your workout loads and periodic progress monitoring is essential to know if the bodybuilding routine you have is working. Now often, in bodybuilding routines, recovery periods are frequently overlooked.

Keep in mind that it is just as important as working out and performing your bodybuilding routine exercises. Your bodybuilding routine plan should cover rest on a regular basis and across the training phases.

A good bodybuilding routine is one that specifies its target population, age, training level, and effective duration.

Different people have specific needs in a bodybuilding routine. Some bodybuilding routines might be too taxing for teenagers who have smaller and less developed muscles.

The same thing applies in the training level of a bodybuilding routine. You do not want to train under a bodybuilding routine for novices when you’re a bodybuilding veteran of 10 yrs.

So if you are serious about achieving your ultimate bodybuilding potential, the guide above should give you a better idea in what to look for in bodybuilding routines.

The first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. Below are a few more bodybuilding fitness tips to get you going:

To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.

As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.

Bodybuilding fitness means going to the gym on a regular basis, adapting strenuous exercise routines, and tearing up muscles here and there as a result. But all that pain and discomfort is what makes bodybuilding fitness work for you.

Change your diet is one of the most important keys to success. Drink more water to optimize muscle volume. Limit your salt intake. Sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place.

Get that ideal muscled body you’ve always wanted and remember to do a body full workout.



Allison