Bodybuilding is following a lifestyle that uses weight training, cardiovascular exercise and nutrition to re-shape your physique through the increase of lean muscle mass and reduction of fat stores.
Can I Use Bodybuilding Even If I Do Not Want To Get Too Big?
But wait a minute! You never want to step on a bodybuilding stage, nor do you have dreams of getting that big anyways. If that is the case, not a problem! To me, a bodybuilder is anyone that uses weight training, cardiovascular exercise and nutrition to accomplish specific fitness goals.
In this bodybuilding site I share with you the knowledge I’ve gained through many years of practicing the bodybuilding lifestyle so that you too can achieve any physique goal you may have. How far you take your physique development or whether you ever get to compete or not are entirely up to you.
And if you fear getting too big by accident then believe me, that look will definitely not happen by mere chance. This is especially true for women since they do not produce the amount of testosterone needed to grow their muscles to the size that a man can accommplish. It takes years of strict adherence (almost to an obsessive level) to a bodybuilding lifestyle, in addition to calculated planning of your workouts and nutrition plan, to accomplish such an endeavor.
However, if getting really big and shredded (bodybuilding term for defined) is your goal, then no need to worry as in this site you will find all of the information you will need to accomplish that as well.
Let’s Get Started On The Path To A New You Through Natural Bodybuiding
To help you achieve your bodybuilding endeavors, whether these are to simply gain a few pounds of muscle and lose a lot of bodyfat to look good at the beach, to gain tons of muscle weight or to get ready for a bodybuilding competition, I decided to put together this resource guide that will point you to all of the relevant information that you will need in order to accomplish your goals.
You will find everything here: bodybuilding training routines, diet plans and bodybuilding supplements’ advice. Now there is no excuse for not accomplishing your bodybuilding goals in this New Year!
1. Set realistic and measurable goals and attack them with the right mindset. I always say, aim high but be realistic. For instance, if on the next 12 weeks you plan on losing 50 lbs of fat, then that is unrealistic. Instead, settle for a loss of 1.5 to 2 lbs on the average per week and that will equate to 18-24 lbs! Twelve more weeks of dieting and you will accomplish your long-term 50 lb loss. When it comes to muscle gain we really need to be patient. If you have 14-inch arms, do not expect them to be 18 by the end of 12 weeks. Instead settle for ¼ – ½ of an inch. If however, you are an advanced stage, like myself for instance, it took me a year and a half to get my arms from 18 inches to 18.5 inches. Therefore, the more advanced you are, the more patient you need to be.
In bodybuilding, patience and perseverance will be your best allies. For more information on goal setting and having the right bodybuilding mindset, please take a look at my articles below:
- The Power of Goal Setting
- The Mindset of a Successful Bodybuilder
- The Formula For Boybuilding Success
- The 5 Secrets to Natural Bodybuilding Success
- Bodybuilding FAQ – How Can I Get Big and Lose Fat at the Same Time?
2. Select a training routine that fits your schedule and is designed for your goals and level of training. There are many factors to consider when choosing a training routine:
A) Training experience – How long you have been training for; are you a beginner, intermediate or advanced athlete?
B) Your training goals – Are you looking for fat loss with moderate muscle gain or are you looking to gain muscle exclusively? Or are you training for a bodybuilding competition?
C) The amount of time that you can devote to bodybuilding training – Can you train 3 days, 4 days, 5 days or 6 days? If your goal is bodybuilding competition, will you be able to train everyday?
Once you consider those factors, then you can feel free to select any of the routines down below and perhaps you can work on adapting them to your schedule if need be:
These Programs Can Be Used During a Bulking or Fat Loss Cycle
- Beginner’s Bodybuilding Workout (3 Days a week) – Excellent for those people with no bodybuilding training experience.
- Intermediate Bodybuilding Workout (3-4 Days a week as desired) – Excellent for those with 12 weeks of training experience.
- Advanced Bodybuilding Workout Using Periodization (3-6 days a week) – This is for the trainee with at least 24 weeks of training experience who is really serious about getting huge muscles. The periodization, or manipulation of sets, rest and repetition parameters will ensure the fastest gains in muscle mass.
- Advanced Bodybuilding Workout Using The 10 Sets of 10 Reps Training Method (3-6 days a week) – This is for the trainee with at least 24 weeks of training experience who is ready for another high volume phase and who needs to get past a plateau. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of increasing their lean mass quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results.
- Advanced Bodybuilding Workout Using The 5 Sets of 5 Reps Training Method (3-6 days a week) – This is for the trainee with at least 24 weeks of training experience who is ready for another heavy weight phase and who needs to get past a plateau. This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger’s bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties. This routine is best used after a high volume training phase, such as the one provided by the 10 sets of 10 reps method described above.
- Hardgainer’s Bodybuilding Training – Periodized workout for people with an ectomorphic bodytype.
- Advanced Bodybuilding Workout for the Busy Bodybuilder (3-6 days a week) – This is a non periodized workout that makes the most out of the time that you have to train. You can incorporate periodization by changing the repetition ranges periodically as shown on the Advanced Bodybuilding Workout above. You can also change your exercise selections as well.
Keep in mind that in order to achieve the best results out of your bodybuilding program you also need to incorporate cardiovascular exercise.
- Basics Of Aerobics For Fat Loss – In this article, I cover everything that you need to know regarding how to use cardiovascular exercise to accelerate fat loss without losing lean muscle mass.
- All Questions About Aerobics and Cardio Answered – I have received alot of questions lately on the subject of aerobic exercise due to a lot of recent research that has been conducted on the topic of aerobics regarding what is the best way and time to conduct them for optimal fat loss results while keeping the muscle. Thus, I decided to put this aerobics FAQ together in order to clear up the confusion.
- Top 7 Tips To Making Cardiovascular Exercise More Enjoyable and Effective – Be sure to check out this article so that you avoid the boredom associated with cardio.
- Jump Your Way To A Great Cardiovascular Workout – In this article, champion teenage bodybuilder and certified fitness trainer Anthony Alayon discusses how jumping rope can be a great way to getting a great cardiovascular workout.
3. Select a nutrition program that is designed to support your goals. Your nutrition program has to be properly designed to support your bodybuilding goals. Choose from one of the programs below based on the particular goal that you are pursuing:
Goal 1 - Fat Loss with Moderate Muscle Gain: A nutrition program that emphasizes fat loss with moderate muscle gain.
Goal 3 – Carb Cycling Pre-Contest Program: An introduction to carb cycling which will allow you to go well below 10% body fat into low single digits. Note: Because of the individual nature of bodybuilding competition, this diet may need to be adjusted to fit your individual metabolism. People with higher metabolisms that are leaner can get away with more carbohydrates and less cardiovascular exercise while less leaner people with a more normal or even slow metabolism can benefit from the diet as is. I recommend that if bodybuilding competition is your goal, you hire a bodybuilding coach that can help you with this process of figuring out what personalized diet works best with your metabolism instead of following someone else’s pre-contest plan.
Just Starting Out -If you are just starting out and rather ease into a bodybuilding diet, instead of jumping in right away, then I suggest that you take a look at my instructions for Easing Into A Bodybuilding Diet and also take a look at my article on Bodybuilding Nutrition Basics.
4. Use bodybuilding supplements to help you attain your goals. As I have discussed in previous articles, the amount of supplementation that you will use will depend mainly on your goals, how serious you are about your bodybuilding program (for instance are you following your training and diet to the “T”?) and finally your budget. At the bare minimum, assuming that you are training and dieting correctly as well as getting enough rest, you will need a multiple vitamin/mineral formula, some chromium picolinate, vitamin C, and a source of essential fats such as fish oils, flax oil or extra virgin olive oil. Protein shakes are convenient too as for most of us it is hard to eat 6-8 real meals a day, however small they may be. For more information on the subject of supplementation, please take a look at the following articles:
- Bodybuilding Supplementation Basics – Learn the truth about the value of nutritional supplements and which ones are essential to make the best lean muscle mass gains and achieve the most fat loss out of your bodybuilding program.
- Everything That You Need to Know About Protein Shakes – Learn all of the basics of protein supplementation.
- Creatine Monohydrate Basics – Learn all you need to know about Creatine Monohydrate and how it can help you gain lean muscle mass.
- Preserve Lean Muscle Mass With Glutamine – Learn how L-Glutamine can help you to preserve lean muscle mass during intense training periods.
- Testosterone Boosting Supplements – Learn how some supplements may help you increase your lean muscle mass by boosting your testosterone levels.
- The Myths and Dangers of Anabolic Steroids – Learn about the dangers of Anabolic Steroids, what they do, what they don’t do, and why you are better off staying away from them.
- What Are The Best Supplements for Teenagers - Learn which are the best supplements for teenagers to use.
- Have Your Supplements Been Spiked – Revealing article from Lee Labrada on the unethical things that some companies will do in order to make profits.
5. Do not neglect the important aspect of rest and recovery. You need 7 – 9 hours of sleep each night in order for your body to run efficiently. Deprive your body of sleep and you’ll have lousy fat loss. As a bonus, you also get muscle loss, which in turn lowers your metabolism. You also get deprived hormonal production, which makes it difficult (nearly impossible really) to build muscle and as an added feature you’ll have to deal with lower energy levels, something not conductive to great workouts. The articles below further elaborate on this important subject.
- The Sleep Cycle – Learn what the four phases of the sleep cycle are and how much on the average you should be sleeping each night for maximum results.
- 8 Maladies Caused By Sleep Depravation – Learn what the top 8 maladies caused by sleep depravation are.
- 4 Guidelines To Ensuring A Good Night Sleep – Learn 4 guidelines that you can follow to ensure a good night sleep.
- Should You Train When You Are Feeling Tired? – Learn when to train and when to hold back when your body is tired.
- Joint Care for Injury Prevention – Take care of your joints and enjoy decades of pain free bodybuilding.
- Should You Continue Your Training When You Are Sick? – Should you take off from the gym when you are sick?
- Muscle Soreness – Learn to distinguish from the different types of muscle soreness.
- 10 Tips to Training Safely and Avoiding Injury
Good E-Book Products That Will Help You To Achieve Your Goals
There are hundreds of programs out there and one of my goals is to bring to you the best programs that I have come across so that you do not waste your money on snake oil products.
Check out my page on Hugo Rivera Approved Products: Best Muscle Building And Fat Loss Products Reviews
If You Need More Help
If you need more personalized help, please check out my services page below as in it I offer my online training services:
Not a day goes by when I get asked: “What do you take to look like that?!” As you can see, it’s not a matter of “what do you take”, but more a matter of what do you do on a daily basis to accomplish your bodybuilding goals. I wish I could tell you that bodybuilding is easy and all it requires is that you show up to the gym and lift some weights. Successful bodybuilding requires a permanent lifestyle change that needs to be executed day in and day out in order to accomplish your goals. There are no shortcuts to a great physique I’m afraid.