Bodybuilding Step by Step Workout Guide | Free Weight Training Program
Jan.23, 2010 in
training bodybuilding
to do is to apply the proven and working principles to your own bodybuilding regime and you’ll start to experience some serious muscle growth! I would like to apologize for my English, because it isn’t my first language and I’ve been talking in English for less than three years. In case I’ll say something wrong – please don’t kill me! … “bodybuilding workout” “bodybuilding training” “bodybuilding tips” “workout plan” “workout tips” “free weight training” bodybuilding “gain muscle” “build …
January 23rd, 2010 at 11:41 pm
He touches on the correct subjects,
What else could you ask
January 24th, 2010 at 12:29 am
Also when I say diet I dont mean count cals and eat only good stuff..when it comes to muscle gain and fat loss you just have to watch the saturated fats…eat good stuff like chicken and fish….dont fry the food…but bake or broil. and you can eat all the vegetables you want…just no more fast food(and even this wont hurt every once in a while) its not rocket science…its not easy either…sometimes the simplest things in life are the hardest….
January 24th, 2010 at 12:57 am
Well Although he did have some good points…I did not like what he said that loosing body fat and gaining muscle was impossible…Clearly he does not know what hes talking about..or maybe just made a mistake…But it is very possible to loos fat and gain muscle at the same time. Your body burns collieries to fuel your muscles..the more muscle you have the more collieries your burn and in turn burns more fat…But diet is the key you have to create a defiset….burn more then you eat…
January 24th, 2010 at 12:59 am
fucking hell this kid yaps on. get on with it!!
January 24th, 2010 at 1:05 am
Have you reached your Adult height yet? if not, then you will have knee/back/muscle pain by the time you hit your peak. Also, weight training can tighten muscles if you do not stretch correctly. Be sure to train non-mirror muscles. Most amateurs will focus on the muscle groups they see in the mirror. BIG Mistake!
January 24th, 2010 at 1:16 am
Actually, try 40 hours of separation between workouts. It is well know that muscle gain hits a peak after 40 hours. “DOMS” has nothing to do with muscle gain. Actually, it has more to do with what your eating.
January 24th, 2010 at 2:04 am
You shouldn’t give up food and water just to lose weight. In fact, you are starving your body. Water and glucose (food) is stored in the muscle. You can keep your muscle while losing fat. You just need to find the right advice.
January 24th, 2010 at 2:59 am
It really depends on how much time you spend lifting the weight each day. You are training your body for endurance not strength when you do the same exercises day after day. Do what you feel is right, but if you want more strength and size then you better start looking for the answer by reading. The internet is full of answers. Google “tnt diet forum” and choose the first result.
January 24th, 2010 at 3:46 am
Give your body at least 40 hours rest between lifting weights. Your muscle will never grow or strengthen if you do the same exercise every day.
January 24th, 2010 at 4:27 am
man this guy dosnt train that hard and every time u go to the gym dont keep the same routine mix it up dont do every thing just some but till u cant any more do some super sets use muscle confusion
January 24th, 2010 at 4:43 am
luke if you want to get stronger bump up the weight 5 pounds every set of 3 or 4 sets
January 24th, 2010 at 5:35 am
im 13 doing 100 reps of 15 lb curls,100 15lb shoulder pressess,100 15 lb hammer curls, 100 40 lb bench presses and 100 squats no weights i dont see the point in the spliy body thing so dose this work?
January 24th, 2010 at 6:07 am
Luke it takes time and patience give it a couple weeks or even a month or two you’ll see results.
January 24th, 2010 at 6:44 am
Ive been doing 60+ pushups everyday, ive been working with the dumbells every day and between 30 and 60 sit ups everyday and i have been doing this routine for about 2 weeks now. i dont see much improvement. i’m 14. got any advice?
Luke
January 24th, 2010 at 6:49 am
I workout twice a day every day sometimes not in saturday’s and sunday’s, are u telling me that is bad to overtrain?
can u explain it to me why, because for months I done that and nothing has happened to me, but gained muscles!!!
at morning before I went to school I do only my bicibs and tricips, then at 4 o’clock afternoon I do full body workout including legs my back abs and everything…
January 24th, 2010 at 7:15 am
topheramazz,
you said that the workout show in the video is not suitable for all the people but for pros.. then can please show me the what group of muscle i should train on which day, what exercise to do and how many repetitions to do for each exercise just as the video show that for the beginer like me ? please list out clearly and thanks..
January 24th, 2010 at 7:24 am
topheramazz,
as u said, if i dont have enough energy coming from outside(food/water), my body will take it from the inside(muscle/water/fat).. my body now fat only on my abs part but not other part such as arm and chest.. this 2 part can even say is thin.. if i want to build a balance look mucle on my body, what should i do ? loss my fat on my abs 1st then just bulk up for all the body part together ? or just keep bulk up (for my arm and chest cause it look thin) without loss fat on my abs ?
January 24th, 2010 at 7:24 am
if u want to avoid overtraing then dont work the same muscle group for 3 days after your last exercise for that muscle group
example-
if on monday u did squats and leg extensions, wait until friday to do you legs again or until DOMS has receded
DOMS is delayed,onset,muscle ,soreness
this is what u feel 1-2 days after u
weight train, it should only last for about a day or two
January 24th, 2010 at 8:04 am
this video has some great advice.
most people cant do more than 4 days a week of high intensity training, most people have jobs, or kids, or basically a life and cant spend alot of time on recovery the way pro bodybuilders can.overtraining is a big issue because it leads to injuries, muscle loss,wasted time and so many people do it(especially young guys). they read what the pros do and try to imulate . not good because these pros are atheletes with years of experience(steroid use for some guys)
January 24th, 2010 at 8:09 am
insulin basically mops up the sugar in ur blood so u dont go into shock! insulin in the blood can cause u to store fat(and build muscle to)but u only need about a teaspoon of sugar in ur blood at anytime or else u will slow down metabolism.
u have probably read and heard and been told that carbs are the most important energy fuel for your body, but thats not true.all the fat/ protein u eat is easily converted into glycogen(energy) in the body so dont beleive the carbohydrate hype!
January 24th, 2010 at 8:40 am
if u dont have enough proper nutrients u will not see good results and u may casue injury,fatigue syndrome,sexual disfunction etc.
eating several small meals is good for boosting metabolism,regulating blood sugar,helps avoid binge eating.
eating protein and fat is better for “heating up” the metabolism than carbs.
dont worry about calories, keep calories at 2000-5000 keep carbos 50-100 g
carb loading spikes ur blood sugar too high and then ur pancreas releases insulin into the blood
January 24th, 2010 at 9:14 am
eating 3-4 hrs apart is good for bodybuilders for many reasons
muscle building is hard on the body and when u train ur body is trying to soak up every ounce of energy to help build, repair and replenish. if u dont have enough energy coming from outside(food/water) your body will take it from the inside(muscle/water/fat)
example
every time u lift weights u cause microtears of the muscle fibers, this is what u want! but to heal,the muscles need alot of amino acids(ingested proteins) and water.
January 24th, 2010 at 9:22 am
If u can lift a certain weight about 15 times before failure then use that weight as your “3 set of 8-12″ marker. but dont get too caugh up on how much weight and how many reps u do. instead focus more on proper form and feeling the “burn” or “pump” .try ur best to get to rep 12 but if u fail at rep10 thats ok, do as many reps as u can to failure without ever sacrificing form.each progressing set will be more difficult so do your best and have a spotter help u tap the last few reps up if needed.
January 24th, 2010 at 9:43 am
“freeweights” that means a standard bench,barbells,weight plates,squat rack etc.dont use machines for most movements. freeweight training forces u to use proper form and use ancillary muscles to stablize the weight while lifting it. proper form is absolutely essential for great development and injury prevention.
“Giant Sets” are 2-3 exercises per 2-3 muscle groups done sequentially.
ExampleTRICEPS
doTriceps extensions for 2-3 sets of 8-12 reps then WITHOUT REST do
2nd. Kickbacks 2-3×8-12
January 24th, 2010 at 10:07 am
LOL – Fridays are killing me too.
Squats/Front squats
Stiff-legged deadlifts
Leg Press
Ham curls