Top Bodybuilders / Bodybuilding Workouts

A bodybuilder should be able prepare personally towards a specific desired goal, from competitions, contests to a mild contest between gym mates. In essence, lots of fatal blows await bodybuilders starting from acute pressure from overtraining to that eventual abuse of a nutritional supplement or even any substance of abuse. It is very easy to build a perfect body that repels the pains that exist around all seasons, the body of a winner and a bodybuilder’s paradigm.


All bodybuilders have their own adoptive strategies which they use to prepare themselves for any eventuality, though one of the most common of this is the strategy recognized as part-season strategy. For a person going to a contest or competition, this strategy is a sure winner. It constitutes a wide extension allowing the body to naturally gain muscles for around 3 or 4 months before a certain event. These strategies allows the bodybuilder’s body to be able to convert ones body fats while at the same time compacting the muscles and putting them in a state of perpetual firmness.

This is not an easy strategy to develop and it is accomplished through an increase of a day’s gradual workout, by having some work outs aligned over the whole day. As time passes, the bodybuilder will able to lose all the unwanted baggage amidst acquiring very powerful muscles. There are other ways towards a final achievement of this aim, though they all lay within a final reduction of calorie intake as well as increasing cardio as one contemplates on a serious monitor of his/her body fat. The ratio must always be monitored and kept within manageable proportions and very low, catapulted by a consistent work out.



Another strategy to prepare your body to be an all time winner, whether in contests or in normal bodybuilding instances, is a strategy which involves a preparation of your body as if you are heading for a competition. The best way is to begin serious systematic reductions in your water intakes to de-regulate your body systems which are in association with the circulations of all water within the body. This strategy is reinforced by an eventual increase in levels of sodium plus a final decrease in the consumption of carbohydrates.

The firm objective in this strategy is to wholesomely deplete all the levels of glycogen within the muscle cells. After two days, the sodium intake must then be reduced by a clear half and later eliminated in its entirety. After another day water should become a taboo from the diet of the bodybuilder as wholesome diuretics are introduced almost immediately. Carbohydrates should be re-introduced within the diet so that they can aid in the expansion of the initial muscle cells. The return of carbohydrates give rise to a perfect lean physic which is packed with iron-firm muscles offering that dry appearance of conical vascular splendor.

For one about to go to a competition or a bodybuilding excursion, one should apply lubrication ointments on his/her skin before emerging on the competition platform. Once applied, most of these lubrication materials aid the bodybuilders towards the amplification of his/her muscle frame throughout the entire body.

There are all sorts of groups of bodybuilders in the gym, at varying levels of experience and development. Just as their years in the gym dictate their physiques will be different, their nutritional, supplement, and training requirements will vary as well. When it comes to set volume, different levels and types of bodybuilders also vary what kind of volume they use.


Beginner bodybuilders often enter the weight room and jump right into unbalanced workouts. They do way too many sets for certain body parts, and neglect others. They grow imbalances as a result, and then modify their routines as they notice differences in muscle growth. Typically, beginner bodybuilders use too many sets. This can short-circuit their growth, as most beginner bodybuilders suffer more from overtraining than anything else. After a few bouts with the flu, and a few years of making minimal gains in the weight room, they will often consult bodybuilding magazines, message board members, or more advanced local bodybuilders for advice. At that point they will learn to limit their volume and they will progress to the level of intermediate bodybuilder.



Intermediate bodybuilders typically train in the 12 to 16 set per day model. They make good progress with this for several years, until it begins to stall as their bodies, and more specifically their recovery ability, advance to the point of no longer being challenged by the 12 to 16 set workload. As they solidify the muscle base, and then work to add to that foundation using isolation sets, it’s time to raise the set number from 16 to 20 and beyond. When that can be done and progress is still being made, the bodybuilder has become advanced.

More experienced trainers do need more sets – a higher volume – in order to continue achieving gains and adding muscle to their frames. This is perhaps the key misunderstanding that beginner and intermediate bodybuilders have. They see bigger bodybuilders doing more sets, and they figure that is the key to being that big – completing more sets. What they do not realize is that these more advanced bodybuilders may have been training for much longer, and their bodies are conditioned to endure this workload.

Busy bodybuilders often use low volume training because that’s all their schedules allow. They arrive at the gym, quickly warm up, and hop right into heavy sets, completing fewer sets with near-same results by utilizing high-intensity methods like drop-sets. This is acceptable as long as the same level of muscle stimulation occurs.

Remember that there is a place for high-volume training. It’s intended for advanced athletes. And the only way to become an advanced athlete is to train intelligently – and moderately – as one moves through the beginner and intermediate stages.

The plateau is one which presents the bodybuilder with lots of frustration due to the sheer fact that the entire effort being put into the workout is not seen to be bearing fruit as was the case in the initial stages of the training. During this time the frustration of the bodybuilder can be appreciated since he or she can no longer feel the twitching effects that made the muscles wince and thus implying that there was actually activity directed toward the growing of the same. Regardless of the time and strength spent on performing the workout the individual will often walk out of the gym feeling just the same as he had when entering the facility.


The issue about the plateau stage has been adequately diagnosed to imply that the muscle of the body have become fully compliant with the present type of workout that they are being exposed to and have therefore grown to the maximum point that the workout can provide. Simply put, there is a need for a fresh and increased challenge if the muscles are to continue aching due to the overload. Indeed taking the muscles to overload in every workout is the recommended way of growing the muscles. The industry experts have studied the situation and determined that the bodybuilder will be better of altering the training pattern every two to three months if at all the disappointment of going through the plateau will be avoided.


The plateau stage is not brought about by the issue of training alone. This also has to do with the eating pattern that the individual has adopted. The body gains in size as you train it. That having been said you will no doubt understand that the requirement for additional food supply is imminent if the large frame is to be supported by the dietary intake. What this means in layman’s terms is simply that you have to add to the food amounts you provide to the body. This is also for the reason that you will need more protein so as to gain more muscle. The plateau stage can therefore be taken to be the wakeup call for any bodybuilder whose workout and diet regimen have become stagnated. It should not be viewed in a negative way. The individual should take this as a call for more motivation on his part as this will surely add to the success of his quest.

How then does a bodybuilder get about in trying to reinvigorate his career when the plateau hits? The first course of action has to do with altering the training pattern. If you were starting off with pushups then it is time to change and start with squats or any other workout that will stimulate the muscles. Add the weights that you were used to; make them heavier. As you do this do not overlook your feeding pattern. This has to be increased in tandem with the training. It is okay if you add several calories and also try to add variety in as far as the food sources are concerned.

Is the old tried and true beginning to fade away as new-fangled equipment arrive on the scene?
The heavy bag is a contender that stands the test of time. It’s sophistication may not compare to the levers and pulleys, angles and dangles, of all sorts of contraptions meant to build, isolate and build, give range of motion to, and stretch muscle. But, man what an awesome, systemic workout you can get from this simple and effective non-machine.


The typical. heavy bag is a stuffed bag made of leather or vinyl. They weigh anywhere between 50 and 100 pounds. Boxers use them to build punching power, ant to improve their boxing technique. Other marshall artisis will also use the heavy bag to train, improving their punchig power and speed as well as improving the delivery of speedier and more powerful kicks. Beating on a heavy bag is definitely a physically demanding activity that will challenge your stamina and your strength.
This very basic equipment delivers many valuable benefits:

This training is both anaerobic (higher intensity) as it is aerobic as long as the session lasts for a minimum of two-minutes.

Training on the heavy bag can greatly tax the cardio respiratory system, if it is done at the right intensity. As you move around a bag, changing body-position, you will start to utilize a great amount of oxygen. This is what makes it an aerobic workout. Pros will work the heavy bag, keeping up a high intensity of punching and moving for at least three-minutes. If it can be sustained, try to box the heavy bag for a five minute round. This is a thorough aerobic workout.

This training will improve power, and this power can give you the edge in a self defense situation. With enough practice, although tough to measure, your power could increase to a point where one punch or kick could incapacitate an attacker.

The heavy bag will develop muscle mass and power in areas including the shoulders, arms, chest and back. The legs and especially the waist get a good workout as you twist to throw punches and move around the bag.

As you throw what is known in the sport as a straight punch, for example the right cross and jab, you will develop power throughout the chest and in your shoulder muscles. Uppercuts and hooks will focus on the muscles in the back and arms. So, when working out on the heavy bag be sure to mix it up.

Breathe correctly and don’t be afraid to utter some grunts or yells as you deliver these muscle increasing blows. What a stress reliever! If it helps, duct tape a picture of your boss’ face to the bag, it can save some wear and tear on the imagination.

For a person who is intent on taking up strength training it is important that from the outset it should be realized that this is more than lifting weights. One needs to be prepared in the heart, in the body, and in the soul because this effort is really intense and it requires so much time and persistence if any meaningful muscle gains are to be made. One needs to understand fully that in order for him or her to shred the layers of fat that make the body seem ridiculous one has to do many repeated sets at different weight levels and so on. Simply put, there is no opportunity for complacency. You must prepare the muscles to work extra hard if you are to lose the bad fats and put on the strength that you desire.
The advantage with these sorts of workouts is that they also present the muscles with an added ability to utilize oxygen to more efficacy and with time these benefits spill to your lungs and the heart thus resulting in better cardiovascular health.


There is no way round strength training; you have to use weights in order to achieve the basic principles of the whole notion. There are two types of weights that are used for this engagement and these are the free weights and the weight machines. The weight machines are suitable when you need to train single muscle groups at a go. The free weights on the other hand are ideal when the individual wants to train various muscle groups in tandem or in a simultaneous manner. Free weights are the most popular among the bodybuilders and some of the most popular pieces in this arsenal include the barbells and the dumbbells.



In the course of strength you simply cannot brag to people that you are involved in the exercise if you have never done the squats. These are ranked among the most torrid exercise workouts that have ever been designed. True to their nature, they are very intense but the results that they provide are worthwhile. One of the best ways in which to get results is by performing these workouts having placed a barbell on the bridge of your shoulders and then making the up and down motions that are required in the squats. If you do such workouts consistently be sure that you will gain in similar volume. Why is this? This is simply because workouts of this ilk are compound in nature. What this means is that the benefits are not only localized but indeed the entire muscles of the body gain from the effort. That is why such workouts are advised.

There is a fundamental difference between strength training and weight training. The former engages the use of resistance methods of training where the individual will have to use resistance equipment like the weight machines, the free weights, and the resistance bands. In the case of the latter, this is akin to power-lifting. It simply has to do with what amount of weight the body can feasibly lift at a single go.

The neck is a body part which is viewed constantly, and a key to support strength for many popular compound movements. Despite this importance, it’s often overlooked even by experienced bodybuilders, who either aren’t aware of its significance or don’t know how to train it.  Let’s address a few frequently asked questions regarding the neck and neck training.


Why should I train the neck?
The neck should be trained for several reasons.  The most important reason is to help avoid injuries. When you consider the intense workload you place on the back and chest, muscle groups directly connected to the neck, it seems maddening that one would completely neglect this adjacent muscle group.  Additionally, we’ve all heard the term “pencil-neck geek” used to describe the look of a skinny person with a very thin neck.  Contrast that with the look of boxer “Iron” Mike Tyson or bodybuilder Jeff Long, who both sported very thick and muscular necks, and you begin to realize the level of power and thickness that a well-developed neck can exude.  The neck cannot be hidden in the way that one can keep poor calves out of sight in pants, or hide underdeveloped abs in a tank top.  A weak neck shows constantly.

What do we know about the structure of the neck?
The neck is comprised of a swirling network of small, thin muscles.  These include the erector spinae, splenius capitis, semispianalis cercisis, sternocleidomastois, and the trapezius.  From this list, the trapezius is probably the only muscle group with which bodybuilders may be familiar.  Each of these muscles works to extend the neck and head in different directions. These muscles don’t possess the propensity to gain much size, but they do possess the ability to gain a bit.  A fraction of an inch on each of these muscles will add up to a great deal of muscle perception to the eye of the beholder.

 How do I train the neck?
Obviously the trapezius should already be a staple in your training routine.  Barbell shrugs (with the barbell gripped both in front of the body, and behind the back) are remarkably effective for stimulating the trapezius and hitting all of the neck muscles with a rush of blood to some extent.  Dumbbell shrugs work as well.  Manual plyometric resistance is also very helpful for the neck.  Placing your hands on your forehead, side of head or back of head, apply resistance and move neck in different directions.  Additionally, the neck harness works as a substitute for manual resistance, and allows for an additional workload.

What should my neck training protocol be like?
All neck exercises should always be performed in a slow, controlled motion.  Any “jerking” can result in a range of maladies, ranging from a minor neck strain (which could derail chest back training for a week) to a serious neck injury requiring surgery, which could sideline your gym efforts for weeks or months.  Always warm up, move through movements slowly, and use moderate weights and medium reps, in the 8 to 15 range.  Low repetitions (3 to 9) mean you’re using too heavy of a weight, which can lead to injury.

Bodybuilding as a sport has been taken up by millions around the globe in an attempt to get fit. Today, the society is such that the positive things in life have been linked to a fit lifestyle. There is no doubt that the persons who have taken it upon themselves to get fit through bodybuilding are the ones that the entire planet accepts as the best looking and many people will thus spare no effort in trying to look like these persons. The ones that do not train are vilified for being unhealthy and out of proportion.


One case that is most relevant is the one about the Argentine legend Diego Armando Maradona. This is one of the most revered footballers to ever walk the planet. Upon hanging up his boots, this legend soon took to the partying lifestyle and he thus got grossly overweight and his life was in and out of danger. The only way that he was saved was through an operation that involved stapling his bowels so that they could limit the food that he was eating. It is only after he made a turnaround that he began to ressurect his old form and he is now the coach of the Argentine squad.


The line between fitness and bodybuilding is getting thinner by the day when you analyze the situation from a point of view that bodybuilding does not necessarily have to do with getting the proportions that will make people confuse you with Dorian Yates. When you decide to be fit it is all about ridding the body of those ghastly body fats that accumulate on your tummy area, that flabby skin that replaces your biceps, and that unhealthy lifestyle that prevents you from enjoying and active lifestyle. Being fit also has much to do with what foods you are letting your body eat. This of course is all about a balanced and disciplined diet that contains the correct proportions of proteins, fats, and carbohydrates. This diet should also include plenty of vitamins and water so that the body is never dehydrated.


Bodybuilding is a means to the ends that are a fit lifestyle. The basics of bodybuilding are the guiding principles to attaining that fit lifestyle. These basics are ensuring that you are always on a balanced diet as has been described above and also that you are consistently exercising the body in a recommended manner. These are the two simple steps to that lifestyle and those looks that you crave for. The word ‘simple’ has been used sparingly in this instance because there is nothing simple about this. There are way too many distractions on this way and it is up to the person to ensure that he or she does not get way-sided.

There are lots of things that you will have to sacrifice and it will be really painful when you know that you cannot eat as much cake as you used to and that you cannot curl up on the sofa in front of the flat-screen to watch your favorite series. Do not despair. When you start jetting results, all the friends who laughed you off will start admitting that they really like the new you.

Let’s face it – biceps are the most popular muscle group to the world. When you think of bodybuilding, you think of Arnold Schwarzenegger. And when you do, he’s not doing a side triceps or an abs/thighs shot. Now, he’s usually delivering a front double biceps, the signature shot of all bodybuilding lore. Whenever a friend or acquaintance finds out you lift weights, they’ll often ask you to “make a muscle”. This is obviously not a clue to drop your trousers and flex the bejesus out of your quads. No, your friend wants to see your biceps. It’s the most commonly flexed, admired, and trained muscle group. However, due to genetics, training practices, or inadequate diet, many bodybuilders simply don’t have good biceps. Here are a few ways to spurn some new growth from stubborn biceps.


Leave Them Alone

Biceps shouldn’t be trained with back. Many bodybuilders make a common mistake of sticking biceps last on back day. By then, they’re already scorched from your brutal back workout. Instead, group them with triceps on their own day for a much more effective workout.

Seconds, Please

Most bodybuilders eat just enough food to maintain their current body weight without gaining any body fat. This is great if you are 100% happy with where you are at, and don’t wish to grow your arms. However, if your goal is to add 1 to 2 inches to your arms, then you have no choice but to add 15 to 25 pounds to your body weight. Choose a time period that you can add a bit of body fat (off-season is ideal), then eat and lift like you never have!

Dumbbells First!

Machines are a lot of fun on biceps day. They let you sit down, concentrate clearly, and really deliver some dedicated stimulation to the biceps. And barbell movements are fun too. You get to do your best Ronnie Coleman impression and swing up a heavy barbell for all to admire. However, if your goal is to really add some muscle to your frame, then neither fun nor impressiveness is what you desire. Instead, you should walk over to the dumbbell rack and get to work on some plain ol’ fashioned dumbbell curls. They are by far the most effective movement for building up big arms, and the one that is oddly neglected by many athletes in favor of more exciting movements.

 Consistency Is The Key

It’s usually not the guy who trains the hardest, or who uses the most drugs, that has the best arms. No, the man in the gym with the best set of biceps is usually the quiet, reliable guy who never misses a workout. You know the guy. He doesn’t train particularly heavy, and he doesn’t work particularly hard. But he’s always there. He is there like clockwork. He doesn’t get hurt, as he doesn’t lift some insane numbers. His workouts aren’t short – but they aren’t particularly long either. He just shows up, moves the weight, and goes home. He’s a machine. And he’s a machine with some of the best arms in the gym. Follow his lead, and stop missing workouts!

A lot of people tend to think that when it comes to body building you need a PhD in order to understand how to perfect your muscle growth. This can not be further from the truth and such theories stem from mere ignorance. All you need to succeed in muscle building is plenty of concentration and focus. A lot of people fail to make it in body building because they are not focused enough. If you expect to succeed in body building and yet you have not set apparent goals which you need to achieve by the end of your training then you are only setting yourself for failure.


For you to succeed in body building you need to find a very valid reason as to why you want to change your body physique. Without the proper reason to start body building then am afraid all your efforts will not yield any fruits. One of the reasons could be maybe you want to boost your health, build huge muscles or simply want to look great in terms of your body physique. Another reason why you could start body building is that maybe you want to slow down your aging process.

The true mark of a successful body builder is whether he has been able to attain an increase in mass and the only way to do this is by observing the following;

1. Avoid Aerobics At All Cost

Not only does aerobics use up calories but it also leads to the loss of branched chain amino acids and essential glycogen in the body. When this happens you will experience loss of strength which in turn will make you unable to do heavy power lifting which is also another key ingredient necessary for gaining more mass.

Aerobics should therefore be done by those people whose main goal is to lose weight. This is because aerobics are very efficient when it comes to burning calories. However since they lead to the burning up of calories if your goal is to put on more mass then aerobics is not for you.

2. Train Intensely

If you have never heard of the saying no pain no gain well do not worry yourself there is a first time for everything. In order to increase your body mass you need to do some intense training. Intense lifting is the only method which is effective when it comes to ensuring that you achieve great muscle damage.

3. Rest

After achieving muscle damage through intense training you need to couple theses with proper rest between workouts. A body builder also needs to get adequate sleep of about eight hours.

4. Proteins

Of all nutrients that a body builder needs proteins are the most important. This is because proteins are the building blocks of muscles. When the muscle tissues are being repaired they need proteins to facilitate this process.

You should also blend carbohydrates in your diet so that you get enough energy needed to do intense training. Calories are the source of fuel for the body and carbohydrates contain plenty of them.

The Weider Muscle Confusion Principle was made popular decades ago by bodybuilders including Bill Pearl and Arnold Schwarzenegger. Essentially, they dictated that the bodybuilder was to make every workout different so that the bodybuilder’s muscles would never become accustomed to one particular workout or set of exercises. After all, our muscles only grow when they are subjected to a set of stimulus below their current capacity. If you can bench press 225 x 12 times consistently, your muscles will never grow any bigger. It’s only when you include new chest movements, and/or add more weight to the bar during your benching, that the muscles of the chest will be forced to grow in order to adapt to this new workload.


The muscles of the back adapt very quickly to workloads places upon it. The back is a muscle group that is used in many of the everyday functions we perform. It takes a lot to surprise the back, or instill some new growth to it. Here are some tips for surprising your back each time you enter the gym.

Vary Your Rep Ranges

For some movements, train with a 6 to 8 repetition range. On others, go as high as 15-20 repetitions. This will ensure both slow- and fast-twitch muscle fibers are being stimulated.

Healthy Mix

You’ll want to use a wide variety of plate-loaded machines, cables, and free weights in order to ensure you’re hitting the muscles from as wide a variety of angles and approaches as possible. One day, start with deadlifts. Another day, let 8 sets of cable pulldowns start your day. Mix it up and your muscles will never become accustomed to any one training method.

Partners

Train with different people. You’ll learn how they do things. You’ll see what they do better, and worse, than you. And you’ll learn ways to mix things up for your own workouts.

DVD’s

Watch how the pros train. You may have a laugh at their taste in clothes, or the boring nature of their “eat, train, repeat” lifestyles. But you will observe small variances, angles, and pauses in their training protocols which you can emply in your own. They’re professionals for a reason. They have spent years in the gym. They know what works, and what does not. Their little idiosyncrasies might be automatic to them – but they will be very foreign and new to you. Learn from the masters!

Look For The Biggest Guy

There are probably a couple of guys in your gym who have backs that dwarf yours. Talk to them. Ask them what movements they use, and any secrets or tips they can share. Then integrate them into your own workout!

Train In New Places

Every machine is different. The lat pulldown machine at your gym is going to be a tad different from the machine in another gym across town. The environment will be different. The benches may be different heights. The handles or angles or some other minute detail may vary. And this will keep your muscles guessing!

In order to succeed in the body building industry you need to be aware of the things which are used to gauge just how successful you are. The bench mark for success for any body builder is the amount of mass he has been able to acquire during the whole training period. Therefore the more mass a person gains the more successful he has become in this industry. Mass however does not mean being overweight what it simply means is the amount of muscles you have in your body.

With this in mind this article will provide a few pointers which will be of benefit in ensuring that you gain body mass. These tips will be especially useful in saving your time because you will be able to achieve fast muscle growth:

1. Focus On The Negative

If you want to attain muscle growth the whole process is a byproduct of the contraction of the muscles. More focus is usually on the concentric phase of the lift whereby there is a shortening of the muscles as they contract. However many bodybuilders ignore the eccentric phase which is characterized by the stretching or lengthening of the muscles. The eccentric phase can also lead to hypertrophy or increase in size of the muscles.

2. Take Plenty Of Fish

Fish contains very essential nutrients called omega three fatty acids which are especially useful for body builders. This is because omega three fatty acids sensitize the muscle tissues to be able to absorb a lot of insulin. When this happens they enhance the entry of amino acids and the storage of glycogen in the muscles and at the same time lead to the preservation of glutamine stores.

3. Do Not Overdo Aerobics

Aerobics should only be intense if your aim is to lose body fat, however if your aim is to gain body mass you should do as little aerobics as possible. You should not ignore aerobics all together because it has some health benefits such as, preventing high blood pressure and also preventing heart conditions such as heart attacks and strokes.

If you want to burn calories the best way to go about it is to increase the amount of lean muscles in the body. This is because when you increase your lean muscles the RMR or the resting metabolic rate is elevated and this automatically leads to the burning up of more calories.

4. Perform Some Intense Weight Lifting 

The only way you can increase your body muscles is through training intensely using weights. Transforming your body physique requires patience and dedication, and therefore if you are lucking any of the two then you will not be able to succeed in your goal. The number one reason why many people give up in there mission of attaining large muscles is because there progress is really slow in terms of the amount of time it takes before there body begins to respond to the training.

For quick results you should lift very heavy weights with minimal reps because this will yield faster results than lifting light weights with more reps.

For advanced bodybuilders in today’s age of “mass at all costs” attitude and prevalence of insulin, growth hormone, and more, the waistline is the most dangerous area of the body. Look at any professional bodybuilding stage – Three quarters of the men onstage are facing the battle of the bulge when it comes to the waistline. Even at 3% body fat, they still possess a bulging belly. Why?

A large waistline is very often the byproduct of the heavy food, training, and steroid regimens required to compete at 220, 240, or 250+ pounds. It’s inevitable that the waistline will grow as the arms, legs, chest, back, and shoulders grow. A major key to bodybuilding success, then, is to minimize the negative appearance of a large waistline.

For advanced competitive bodybuilders, abdominal training should be done minimally throughout the year. I know, this might sound odd to those folks who have started their workouts with ten or twenty minutes of abdominal training for the last ten years. But a thick midsection – even if it is muscle – detracts from the width of the shoulders, the thickness of the legs, and the overall “v-taper” of a good bodybuilder.

You will need an initial base of strength in order to protect the midsection from a hernia or other injury when training back or legs. If you’ve been training for years, chances are, you already have this. If not, doing 2 to 4 sets for upper abs (crunches) and 2 sets for lower abs (lying leg raises) are more than enough to provide this strength base. Use low intensity, low reps when completing these exercises.

Abdominal cuts are largely a result of dieting. You will want to do some abdominal training in the last four weeks before a bodybuilding competition, but aside from that, training them year-round will result in a heavily muscled midsection which, while terrific for core strength and balance, does detract from the goal of classical bodybuilding aesthetics. A standard four-week abdominal training routine would look like this:

• 3 Sets Machine Crunches
• 3 Sets Hanging Leg Raises
• 2 Sets Lightweight Twisting Rope Crunches

This might not seem like much, but you must recall that the goal of the pre-contest diet is not to muscle up the abdominals, but to shape them so that the other body parts are featured more prominently. Diet should remove the body fat. Training should shape the abdominals. Your presentation should emphasize your larger muscle groups. Keep your waistline tight, and bodybuilding success will follow!

There’s an old adage that reads, “The best bodybuilding body part split for you is the one you’re currently NOT using.”  The human body is a remarkably adaptable machine, and adjusts very quickly to repetitive motions and scheduled tasks.  It’s very likely that if you’ve been using the same body part split for months or even years, you would benefit tremendously from a change.


There are two main body part standard splits from which you should work.  One calls for working each body part ONCE per week, with a lot of sets.  The other protocol calls for training each body part TWICE per week, using fewer sets. Some hybrid routines also call for doing some body parts only once, while hitting some smaller/weaker body parts twice.

First, decide if you’d like to train each body part once per week, or twice.  If you’re an intermediate to advanced bodybuilder, it’s very likely that once per week (sprinkling in twice per week on weak areas) will be the best solution.



Second, look at your schedule and see what kind of day splits you have available.  If you have work then class on Tuesday, it should probably be a rest day.  If you work two jobs on Friday, don’t try to squeeze a workout in – it’s bound to fail.  Instead, plan that as a rest day and lift weights the days before and after.  Create a split, which capitalizes upon your schedule, not one that ‘tolerates’ it.
Third, step back and create a body part split that’s both fun and productive.  The best routines are the ones that work, and the ones you enjoy.  Here are some sample breakdowns.

• M- chest/biceps
• T- back/triceps
• Thru- shoulders/hamstrings
• F- quads/traps/calves

• M-chest, triceps
• T-quads, calves
• Thur-back, hamstrings
• F-shoulders, biceps

• M-legs
• W-back/biceps
• Thur-chest/triceps
• F-shoulders

Be sure to create a split, which doesn’t interfere with the next day’s routine and recovery.Be sure to never train more than 5 days a week and never less than three.  Each of us has unique training and recovery abilities.  Try mixing up your body parts and see which split is best suited for your needs and bodybuilding goals.

For decades, a small contingent of bodybuilders and powerlifters has employed an approach to training called “super-slow training”. What is it? How does it work? What are the advantages and drawbacks? Above all, is it right for me?


Superslow 101

Select 20 exercises to be performed. Two for each major muscle group is a good estimation. Include squats, deadlifts, bench press, chins, curls, and your other standard bodybuilding training staples. Every muscle group should be covered. You will be performing all of these exercises in the same day.
The idea of superslow is that you are able to hit more slow-twitch fibers (normally ignored in weight training) by moving through the movement slower. For exercise #1, start with a standard exercise like the bench press. You will be performing five total reps. Count (or preferably, have a training partner count) the seconds of each lift. The positive, or “lift” section of the exercise will take TEN SECONDS. Move the weight up in a slow, controlled fashion for ten seconds. The negative, or “lowering” of the weight, will take FIVE SECONDS. That is fifteen seconds per rep, for five reps. this means that every set will be 75 second long. Move from the bench press to your next exercise, with 2-4 minutes rest between sets. Perform twenty sets in this fashion.

Advantages

Superslow allows more blood to flow into the region of the muscle being trained. It recruits slow-twitch muscle fibers, which are normally bypassed during standard, faster lifting, which hits those fast-twitch muscle fibers. Powerlifters have found superslow training to add numbers to their lifts. When they return to fast reps, their muscles have newly recruited fibers moving the weight, which often leads to strength gains. Bodybuilders have reported size gains, mainly in the upper body.

Drawbacks

Some trainers find superslow training hard on the ego, as they are using poundage’s about 20% lower than normal. Additionally, some bodybuilders report a drop in leg size if they are unable to “nail” the 2-3 sets they assign to legs. Typically, using higher set ranges (12 to 16 sets), leg size stays constant. Many trainers report a GAIN in upper body size and strength, but a DROP in lower body size and strength.

Jumping In

If superslow training intrigues you, give is a shot! Depending upon your training experience and ability to focus upon the muscle group being trained, you might find it’s just what you’ve been seeking to break a current plateau. You may also find that tossing in a few superslow sets each workout after completing your normal sets is a good compromise, which will allow you to continue the high set volume training you enjoy, along with the benefits of superslow sets.

Bodybuilding starts with the attitude. Any bodybuilding champion displays a very positive attitude in his or her attitude to all aspects of training. Attitude is what determines how effectively and regularly workouts are attended and how strictly the diet is adopted. If therefore your target is the champion’s podium, then you have to do something about your attitude.


You should begin by learning how to approach every single workout with a very enthusiastic mood and positive mind. Your attitude should always be expectant of gains and growth. Expect a productive workout each day you hit the gym, better than you had yesterday. Let your mind know that training weights will feel lighter, the form will be maintained and the exercise will be easier.

And then of course there is that factor of growth called pain. You must learn how to enjoy the muscle pain that accrues from maximal stimulation. This will help you embrace that pump being fully aware that each workout session promises gains, each rep brings you a step closer to the objectives and goals of training. Each rep of each set must be used to coerce and command your muscles to grow stronger, harder and bigger. Whenever you reach the gym, ensure that you leave all your doubts at the doorstep. Embrace a positive thinking and then nothing will hinder you from achieving the ultimate.

Secondly, every bodybuilding champion worth the name has a very aggressive spirit. Successful bodybuilding goes beyond just lifting heavy weights. Champions and would be champions attack the weights aggressively; they threaten to tear the barbells apart. They are desperate to hit the max intensity, their diets and workouts are much more than routines, they are their very essence. These chosen few treat each rep of every set as if it is the very last they will ever perform. They lift as if to mean their lives’ on the line.



You must also adopt a very aggressive spirit if you will ever step over the border and be a king. Treat the weights as if they are mock you. See them and read their claim that you cannot manage to lift as much. Retaliate to their mockery with such ferocity as is saved for the worst of all enemies. Psyche yourself to the max, yell if you have to, scream even, get pissed, and then reach out for the weights and bring that energy into every move.

The third mark of a body builder who is at or is headed to the top is consistency. Champion body builders stick to plan, they stick to diets, they never miss a workout and they never compromise on their resolute determination to bulk up. Their daily schedules start form the bodybuilding perspective and not from the perspective of jobs, family or fun. Bodybuilding is the mandatory preoccupation from which everything else projects. That’s how they climb and keep at the top.

That too, is what you have to do. Be consistent, build discipline, cultivate persistent and master patience. Then, you might also wear the belt.