Best Bodybuilding Cutting Diet - Foods and Tips

Best Bodybuilding Cutting Diet - Foods and Tips
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Best Bodybuilding Cutting Diet - Foods and Tips

Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.

Best Bodybuilding Cutting Diet - Foods and Tips

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Best Bodybuilding Cutting Diet - Foods and Tips
Best Bodybuilding Cutting Diet - Foods and Tips

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

-1st Food: Chicken
The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

-2nd Food: Fish
Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

-3rd Food: Vegetables
I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

-4th Food: Eggs
Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits.

-5th Food: Water
Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

-6th Food: Nuts
The good thing about nuts is that they contain a good amount of protein and fat, but don't eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet - Tips
Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape.

Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.

Follow the above tips and foods in your bodybuilding cutting diet and results will soon come knocking on your door.

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Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building
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Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

Mr. Olympia Bodybuilding competition is the most famous bodybuilding competition and Jay Cutler is a two time champion. To get his body, you must combine a healthy and nutritious diet, an effective workout regimen and some supplements.
 
His workout regimen:
 
Jay Cutler begins his workout regimen by performing some cardio exercises such as running, swimming, cycling etc. He either does this outside or from within the confines of his home using a treadmill. Cardio workouts are known to increase the metabolism of your body and this burns fat in the process. After that, he moves on to bodyweight workouts like squats, crunches, push-ups, sit-ups and dips. Once that is done, he goes to his final session of workouts which includes weight training workouts like barbell squats, bench presses, dumbbell flyes, and lat pull-ups. Having some rest between each session of workouts is mandatory according to him.
 
His diet:
 
Being the huge person that he is, Jay Cutler is known to take around 2800-3000 calories per day. His diet is a combination of fiber rich food such as vegetables and fruits and high protein foods like oatmeal, egg-whites, fish and soy based items.
 
Bodybuilders never take 3-4 large meals a day; instead they have six to eight small meals a day as this helps in increasing the metabolism of your body. Jay Cutler also has protein supplements included in his diet regime so that he can maintain consistent energy levels.

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

To do many of the exercises and workouts like Jay Cutler, you need extra strength and stamina. Nitric Oxide supplements provide exactly what you need by making your heart pump more blood into your body. This in turn gives your muscle cells a new lease of life thanks to the increased oxygen and water flow in the blood. All this helps in muscle building. Nitric Oxide is also known to heal wounds and aches faster, prevent life threatening diseases such as diabetes, strokes, cancer etc, reduce ageing signs and rejuvenates the immune system.  

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building
Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building




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Advanced Bodybuilding Strategies For Men Over 40

Advanced Bodybuilding Strategies For Men Over 40
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Advanced Bodybuilding Strategies For Men Over 40

I'll never be in the ranks of the top bodybuilders but I love talking to them and finding out what they do differently from the rest of us. Now that I'm in my fifties I get a lot of inspiration from the guys who still workout for three to four hours a day in the gym and are ripped as well as buffed in their fifties and sixties.
 
These guys are not steroid monsters but they are tremendous. They have a lot to offer the guy who trains regularly but not to the level that they do. If you are over 40 and trying to stay in shape, you know how hard it is to do so if genetics is not on your side. If you are someone who is used to working with the large weight for a while and now find that they are too dangerous for your routines without help, you might need to consider doing what the big guys do.
 
Because they train long and hard, they will cover a lot of territory in four hours. Having mastered the basic exercises, they know what machines and exercises work effectively for their body. They know what their chest needs to bulk up fast they how much water to drink and how much rest is needed for effective recovery and muscle growth. They are familiar with pre and post workout nutrients that kick their metabolic rate into high gear.
 
Here are a few ideas you can adopt for your workout and health regimen even if you aren't a massive bodybuilding master. Like any exercise program, be sure to consult a physician before making significant changes to your diet and exercise program.
 
Here's a workout routine that's short and sweet that can be done on any schedule:
As for when to train each body part, you can stick with a 3-day or 4-day split as outlined in the Intermediate-chapter, or go to a 5-day or even 6-day split. Personally, I prefer a 5-day split over the course of a week as outlined below:
 
Day 1: Chest - Triceps - Abs
Day 2: Quads - Hamstrings - Cycling or other aerobics
Day 3: Rest - Walking
Day 4: Back - Abs
Day 5: Calves - Shoulders Cycling or other aerobics
Day 6: Biceps - Forearms - Abs
Day 7: Rest - Walking
 
You can devote about 30 to 40 minutes a day to this program and by managing your rest and recuperation, continue to develop your muscles. When you work each body part, you will benefit greatly by switching up your exercises. If you are used to working with machines for a particular part, take a breather and use the machines and vice versa.
 
Be sure to watch what you eat and maintain a proper food diary for maximum results.

Advanced Bodybuilding Strategies For Men Over 40

Advanced Bodybuilding Strategies For Men Over 40
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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat
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Bodybuilding Workout Routine - The Box Squat

There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

Bodybuilding Workout Routine - The Box Squat

So box squats were invented by a guy called Louie Simmons - the only guy over the age of 50 to squat 920 pounds.

Bodybuilding Workout Routine - The Box Squat
Bodybuilding Workout Routine - The Box Squat

He's also the head of an elite, hardcore lifting crew called Westside Barbell in Culver City.

Lots of lifters at this hardcore emporium have squatted more than 900 pounds, in fact, and that's due to pure and simple technique and the support of a crew who want its members to achieve more and more in powerlifting.

A couple of these guys have joined the 1000 pound club.

Box squats are a simple technique invention, that includes a sturdy wooden box or platform that can be placed beneath the hips. The hips must be lower than the knees, slightly, when the person comes to rest (in the lowest squat position of the exercise).

There's no bouncing, no touch and go, just a solid SIT, and a coming back up again. Control is the earmark of this technique that builds not only muscle, but stabilizes squats and strengthens surrounding joints, ligaments and tendons to enable the lifter to move up in weight.

With sins perpendicular to the floor, and a sitting back on the box with the hips moving back first on the way down, it allows a safer, faster means of progress.

Benefits of the Box Squat are many:

You can't cheat depth, according to the fellas down there, and you learn to sit back by moving your hips first - thereby increasing hip mobility.

Another benefit is that you develop overall hip power, which of course is important for squat thrust and lower body strength. Box squats require starting from a dead stop in the bottom position, and this develops explosive posterior chain strength.

It's also a safe way to go, because it stops the lifter from buckling and rounding the lower back. It's harder, say the folks who do it, to round the back when you're moving down and back, leading with the hips.

Fans of the box squat recommend beginning with a box that is slightly higher than the knees, and you can use varying depth boxes while you learn. The main thing is, a true box squat requires your hips go slightly lower than the knees in the sit position before coming back up with the weight.

Some use an aerobic box or platform, and the Westside Barbell crew say that Elite FTS sells one online. You can also use rubber bumper plates the gym - though that may be selfish if the supply in your gym isn't great.

EXECUTION OF BOX SQUAT:

Box Squat Starting Position -

The starting position on Box Squats is similar as for Squats. But you'll use a slightly wider stance.

Make sure the bar is stationed low on your back to begin. A high bar doesn't work for Box Squats. Put the bar low, on top of your scapular spine.

Use a narrow Grip -

Narrow makes it easier to keep your upper-back tight, which adds strength.

Foot Stance -

Shouldn't be a sumo stance, but should be wider than your shoulder-width. Feet should be turned out about 30 degrees.

Tight upper-back -

Imagine squeezing a pen between your shoulder blades. Keep this position during the whole lift.

Keep chest up -

Stick chest outward and keep it up. This together with the tight upper-back will prevent your back from bending.

Look Forward -

Fix a point in front of you during the whole lift. Don't look up or down, just look forward or through the mirror.

Push Your Abs Out -

This increases lower back stability. Push abs out as if someone was going to punch you in your stomach.

HOW TO SQUAT DOWN ON BOX:

Lower yourself by moving your hips first. Your knees should hardly move during Box Squats, it all comes from your hips.

Sit Back, and lead by pushing your hips back as far as you can. Think sitting on a toilet. Your knees don't move, your hips move back - which is why keeping your chest and abs out stabilize.

Shins are perpendicular to the floor - even past perpendicular to the floor. You'll get this by moving your hips first. Push them back as far as you can.

Keep the knees out - your upper-thighs must stay in line with your feet to avoid knee injuries. Imagine pushing your knees out in the same direction as where your toes point.

Sit down on the box, but do not let yourself fall down on it.

Lower yourself under good control - not slowly, but also not a quick touch and go. It should be fluid and controlled.

Remember to stay tight - don't relax your muscles, it can cause back injuries. Keep all your muscles tight on the box.

HOW TO SQUAT OFF THE BOX:

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

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Female Bodybuilding Strategies For Beginners

Female Bodybuilding Strategies For Beginners
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Female Bodybuilding Strategies For Beginners

If you're new to bodybuilding, I'm going to share with you some of the strategies I've used to get me ready for a competition. I would like to first say that it really isn't that hard to achieve success in this sport. The problem is that most people don't have the dedication and will power to apply the necessary task to have success. If you have the ability to dedicate yourself to a simple and mundane process, please continue reading.

Female Bodybuilding Strategies For Beginners

Diet is everything

Female Bodybuilding Strategies For Beginners
Female Bodybuilding Strategies For Beginners

Your diet is the most important thing you'll ever do in bodybuilding. Most people think it's the gym, but it's not. I didn't start to see great success until I put more time and effort into planning my diet, than I did at the gym. You need to get on the smaller meals more often diet. This is essential to speed up your metabolism. There is also the added benefit of maximizing muscle growth. The way you build muscle isn't an instantaneous process. It happens over a period of time, so you need to have a constant flow of nutrients coming in to do the necessary repairs.

Sleep

I think sleep is the second most important thing. Most people would say that it would be workout, but I disagree. I've had pretty bad workouts, but did good because my diet and sleep were in order. You have to recognize the fact that your body does the main portion of body repair during your sleep time. Your body expects you to sleep for 8-9hrs a night, so if you're not doing that than you're missing out on a lot of potential muscle growth.

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Bodybuilding Exercises

Bodybuilding Exercises
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Bodybuilding Exercises

In this age of 00 strength machines and 00 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as 0! That's right, you don't need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

Bodybuilding Exercises

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Bodybuilding Exercises
Bodybuilding Exercises

Squats

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let's face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that "no neck" look. They'll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940's and 1950's. They've stood the test of time and you should be doing them.

Barbell curls

It's safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They'll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They're simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They'll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

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5 Minute Guide to Bodybuilding Supplements for Beginners

5 Minute Guide to Bodybuilding Supplements for Beginners
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5 Minute Guide to Bodybuilding Supplements for Beginners

Every year more and more Americans decide they want to get in shape and start bodybuilding. Along with that comes the idea of using bodybuilding supplements to help them accomplish that goal. Beginners who want to take a bodybuilding supplement or anti-aging supplements have lots of questions about what they should do, how they should do it, and when they should do it.

5 Minute Guide to Bodybuilding Supplements for Beginners

Bodybuilding supplements will help you get the muscle mass you want and help you accomplish this goal much faster. The reason is because each bodybuilding supplement has certain benefits and each supplement works with the others as well as your body to produce a muscle building effect. Also, many foods have some natural bodybuilding supplements in them, like red meats and seafood have creatine. But, this is not enough to build the muscle mass you are hoping for. That's why you need supplementation and that is why so many individuals take creation, whey, protein, and other bodybuilding supplements and anti-aging supplements every day.

5 Minute Guide to Bodybuilding Supplements for Beginners
5 Minute Guide to Bodybuilding Supplements for Beginners

When you go looking for the supplements you will be shocked at the wide selection. So, beginners find choosing the best supplements to start out on is incredibly difficult. Fortunately, the basic supplements are all you will need to gain the muscle mass you have been dreaming of. Once you pass the beginner stage and become an advanced bodybuilder there are other types of supplements that will benefit you better at this stage. But, the basic supplements are all you need to start.

The basic supplements to help you get started include protein supplements, creatine supplements, glutamine supplement, and multi vitamins. Protein supplements will help you gain the muscles you want. Protein is what every single bodybuilder needs to gain muscle. That means eating a gram of protein for every pound of bodyweight each and every day to help you get muscle fast. That is almost too much protein to get from food, so a supplement really helps.

Creatine supplements also help increase muscle mass in addition to increasing energy and improving performance. Glutamine supplements are important to beginner bodybuilders because they help the muscles recover after a workout. You won't need to worry about losing muscle either thanks to this supplement.

A multivitamin is very helpful and you will find they help your muscles function and recover. They will just make you feel healthier all around. If you really want to begin bodybuilding then these supplements are all you need to start off!

5 Minute Guide to Bodybuilding Supplements for Beginners
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5 Bodybuilding Tips For Beginners

Video Clips. Duration : 6.77 Mins.

5 Bodybuilding Tips For Beginners

Here are some bodybuilding and working out tips for beginners who at this time realize that soon it will be summer, that they want to look good for it, disco...

5 Bodybuilding Tips For Beginners

5 Bodybuilding Tips For Beginners

5 Bodybuilding Tips For Beginners

5 Bodybuilding Tips For Beginners

No URL 5 Bodybuilding Tips For Beginners

Bodybuilding Exercises

Bodybuilding Exercises
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Bodybuilding Exercises

In this age of 00 strength machines and 00 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as 0! That's right, you don't need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

Bodybuilding Exercises

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Bodybuilding Exercises
Bodybuilding Exercises

Squats

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let's face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that "no neck" look. They'll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940's and 1950's. They've stood the test of time and you should be doing them.

Barbell curls

It's safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They'll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They're simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They'll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

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Here are some bodybuilding and working out tips for beginners who at this time realize that soon it will be summer, that they want to look good for it, disco...

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Bodybuilding Facts - Before and After Photo's - The Truth

Bodybuilding Facts - Before and After Photo's - The Truth
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Bodybuilding Facts - Before and After Photo's - The Truth

Have you ever seen the site's with the amazing photos of the complete body transformation? Of course you have. Believe it or not, 99% of them are true and legitimate before and after photos. And the transformations are amazing indeed. Here is what they don't show you.

Bodybuilding Facts - Before and After Photo's - The Truth

Muscle building and fat loss goals are things to be taken seriously. They can be the literal difference between life and death for some people. The decision to change one's physical appearance is a huge one, something to not be taken lightly. It is life changing to go from an overweight out of shape person to a fit, lean, well built specimen. Every aspect of your life improves, from the obvious physical changes to the less obvious boost in self confidence and elevated feeling of self worth. And the even less obvious way in which every one around you treats you, especially the people who don't know you and make their initial judgments on how you look and carry yourself.

Bodybuilding Facts - Before and After Photo's - The Truth
Bodybuilding Facts - Before and After Photo's - The Truth

The person that makes the decision to "change" is like anyone would be, looking for the easiest and fastest route to their desired destination. So it's obvious that ads and programs will promote how easy and fast you can go from this to that. And a picture is worth a 1000 words. Actually, two pictures. The before and after.

I said before that 99% of theses shots are legit, and they are. And the photo's are not doctored or altered, in most cases. It is the same person's head on their body in both shots. But if you look at any of these very closely, you will notice that the people always look a little different, in the face especially. The hair will almost always be a different style, length and sometimes even color. Why? It is so you don't notice as easily what enabled the real "transformation" to occur.

The passage of a LOT OF TIME.

Not the 8 week, 30 day, 60 day, 12 week, ripped, cut, chiseled, huge, massive, muscle bound time frame they are promising. If you're 100 lbs overweight you can drop 30-40 fairly quickly. Or, if you've never lifted before, you can gain 5-10 lbs of muscle fairly easily. And you can do THAT in 8 weeks or so. But you will NOT go from 20% body fat to under 9% (where you MUST be for abs to show), or go from being a 90 lb weakling to a middle linebacker physique in 8 weeks. You also won't do it in 8 MONTHS, unless you quit your job, hire a trainer and a chef and happen to be 18-22 years old.

Anything that makes as much difference in your life as a "body transformation" will, will not come easy or quick. But it will be worth it. I just came back from 3 weeks in south Florida, hanging on the beaches everyday. I saw no "after" photos walking around. None at all. One of the major reasons for that is because people buy into the hype and when it doesn't happen as promised they quit, or they don't believe the hype and never get to know that it is possible to accomplish what they see in the photos, just not in 8 weeks. Simply realize that a lean well built body is about a life style. You don't change that overnight.

Bodybuilding Facts - Before and After Photo's - The Truth
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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

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Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

Grab Your Bodybuilding workout program for beginners at www.IntroToBodybuilding.com I have rights to upload this video. Grab Arnel's bodybuilding program for BEGINNERS. If you are just starting about bodybuilding, this is the perfect workout for you. In less than 16 weeks, you will...

Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

Natural Bodybuilding Workout Program for Beginners - week 11 of week 16 Monday

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Grab Your Bodybuilding workout program for beginners at www.IntroToBodybuilding.com I have rights to upload this video. Grab Arnel's bodybuilding program for BEGINNERS. If you are just starting about bodybuilding, this is the perfect workout for you. In less than 16 weeks, you will...

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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

4 Day Bodybuilding Workout Plan

Here is a sample three day workout.

4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan

Day 1 - Back, Chest, and Abs

Do three sets of 12-15 reps each.

- Bent over barbell row

- Stiff legged barbell dead lift

- Barbell bench press

- Incline dumbbell press

- Dumbbell flies

- Crunches

Day 2 - Legs and Shoulders

Do three sets of 12-15 reps each.

- Barbell squat

- Seated calf raise

- Front dumbbell raise

- Side lateral raise

- Upright barbell row

- Lunges

- Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

- Barbell curl

- Incline dumbbell curl

- Lying triceps press

- Barbell triceps extension

- Front dumbbell raise

- Dumbbell hammer curls

- Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Starting a weight training and bodybuilding program is very exciting if you are in your teen years and have the desire to gain muscle fast. When I turned 13 my parents bought me a barbell with the cement plastic weights from Sears. Twenty Five years ago there wasn't the internet or many books on how to train correctly. Most of the information we got was from the bodybuilding magazines which were full of misinformation promoting routines by guys that were using chemical enhancing steroids but claiming they were big and natural from protein powder. These routines never worked because they had too many exercises, too many sets, just weren't right for someone looking to build a big foundation on their body. I wanted to get big biceps fast so I could look tougher and be strong but I was overtraining them.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

A good teenage bodybuilding workout should incorporate the most basic exercises in good form with an emphasis on slowing increasing resistance to force adaption with new muscle growth. It shouldn't be loaded with fancy machines and isolation exercises. If you want to know how to get big biceps follow this simple routine to gain muscle.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Close Grip Reverse Chin Ups

This might not seem like a bicep exercise but it is actually one of the best arm building movements you can do when starting out. If you aren't strong enough to pull yourself up for a couple reps you are weak and need to strengthen up those arms. If you can only do 1 or 2 reps then follow this structure first. Do as many sets as it takes to do 15 reps. If it takes you 15 sets to do 15 reps that is fine. You are going to build strength in your biceps and back first. Once you are able to do all 15 reps in 5 sets - for example you might do 5,3,3,2,2 reps which totals 15. Keep the rest between sets exactly the same and no more than 1 minute. This will force your body to get strong fast because you will be completing the total 15 reps in a much shorter time giving a greater stimulus for growth. Once you are strong enough to complete 15 reps in 5 sets you are going to work on completing 25 reps in 5 sets. This may take you a couple months but once you can do 5 sets of 5 your biceps will be bigger and stronger.

Barbell Curls

The second bodybuilding exercise that I recommend for teenagers that want to build big biceps is the simple barbell curl. With the pull ups you were focusing on strength development with the lower reps and now you are going to focus on muscle hypertrophy to make your biceps get bigger. Pick a weight that you can do in very strict form for 12 reps. Do 4 total sets of curls to muscle failure. This means you will do as many as you can with the weight. The first set you will do 12 because you picked a weight that was right. The second set you may hit 10, then 8, and 6. Once again total the reps up. This would be 36 reps total. The next time you workout use the same weight but beat the number 36. The first set 12 reps might seem easier now and you might be able to do more but save yourself for the next sets. Do more total reps in your 4 sets each week and your arms will grow like weeds.

It's really important that teenage bodybuilding workouts incorporate constant increases in resistance with weight or the amount of reps performed total. Follow these workout techniques if you want to get big biceps and have arms that stretch out of your sleeves.

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