In this bodybuilding system review you will see what my thoughts are on the latest bodybuilding system to hit the market. Check out what the pros and cons of it are and if this system is right for you.
Check out my Hypertrophy Max Bodybuilding Program Review
If there is one muscle group that identifies you as someone who practices bodybuilding is the arms. When someone asks you to flex a muscle, more than likely the muscle flexed will the the biceps of the arms. Isn't it true?
Thus, for many beginners who are just getting started, getting big arms is a huge priority. Now, keep in mind that symmetry is key and you don't want to have a situation where the only muscular part of your body is your arms. Thus make sure that you place as much emphasis on every single other body part (should go without saying).
With that said, I feel that there are two mistakes that are holding a lot of people from achieving the sort of arm growth that they could get:
Mistake #1: Sloppy Form
To get maximum stimulation on the arms you need to practice picture perfect form. Breaking your exercise form will simply get others muscles involved taking valuable stimulation away from the arms. Remember that they key to lifting weights is to use these as a tool to make the intended muscles work hard and grow as a result. Sloppy form will not only risk a debilitating injury that can take you out of the gym for a long time, but also is robbing you away from your bodybuilding gains.
Mistake #2: Overtraining
Too much of a good thing can be bad. Unless you have incredible genetics, or are a super advanced bodybuilder who knows what his body is capable of handling, 20 set biceps routines will just overtrain you. For the biceps and the triceps limit the number of sets to 6-12. The biceps is a relatively small muscle used in other movements for bigger muscles like the back and the shoulders. While the triceps is a bigger muscle than the biceps (twice a big actually), remember that it is used for all the pushing movements of your chest and shoulder exercises. Thus, there is no need to perform more than 6-12 sets ether. If performing triceps after a chest workout 6 sets will suffice. If performed any other day you can do as much as 12 sets provided you have a good recovery capability. (Refer to the various bodybuilding splits available here: ).
If you are confused on how to set up your arms routines please take a look at my arms routines page below:
With a lot of people taking vacation at this time of the year, I have gotten a lot of emails regarding how to keep their bodybuilding program when they are out of town on vacation.
Since I travel a lot, not only for vacation but for business as well, here are some practical recommendations on things that you can do in order to keep your bodybuilding lifestyle going when you are not at home:
The hardest part for those who are just getting started in bodybuilding as well as many intermediate bodybuilders as well is designing the proper bodybuilding diet. There are so many myths and misinformation out there, that designing a bodybuilding diet can prove to be daunting at times.
If you have no idea on how to put one together, you are just in luck because this month, IFBB Hall of Famer and living legend Lee Labrada not only sets the record straight on carbs, proteins and fats, but also shares a very simple method to put your bodybuilding diet together.
Check out the article series on Making The Science of Designing Your Bodybuilding Diet Simple.
Genetics are often used as an excuse for failing to achieve results in bodybuilding. "I just don't have the genetics" is what I hear pretty often. But, is it really genetics the problem?
This past week I was extensively interviewed on the topic of genetics and bodybuilding. Find out how much genetics play a role in your ability to gain muscle and lose fat by taking a look at the 3-part interview below:
Check it out and let me know what your thoughts on the subject are.
One of the reasons that people get discouraged with their bodybuilding program is lack of realistic goals. I always say, aim high but you need to be realistic. For instance, if on the next 12 weeks you plan on losing 50 lbs of fat and replacing them with 50 lbs of muscle, 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 in 12 weeks! After that, with twelve more weeks of dieting you will accomplish your long-term 50-lb fat loss.
When it comes to muscle gain however you 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:
I am often asked if it is possible to get a competitive looking bodybuilding physique from training at home. The answer may surprise you!
The fact is, that as long as you have the right equipment and perform the right routines, one can get an incredible physique from training at home. In this week's post I want to share some resources that will set you straight on the topic of home training for bodybuilding:
This article from Registered Nurse and natural female bodybuilder Cecile Bayeul covers the subject of how to get started training at home. While this article was written for women, the information on it applies to guys as well!
What equipment is necessary for a good home gym? Listed in the article below, with #1 being the most important, are the pieces that you will need in order to be a successful home gym bodybuilder
Finally, in this article, I will discuss how you can set up different bodybuilding training routines at home by using just a weight bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.
With a safe pair of adjustable dumbbells, there is a variety of exercises that you can do in order to keep your bodybuilding workouts going.
Muscle growth through bodybuilding occurs via two main mechanisms:
1-Muscle volumization caused by increased water and glycogen levels inside the muscle fiber cell. This type of muscle growth happens rather quickly.
2-Muscle fiber increase via increased protein content. This type of muscle growth happens much slower than the first one. It stands to reason that we need to stimulate both.
The loading phase of a periodized bodybuilding routine helps to stimulate the first one while at the same time prepping the body for maximum strength gains on the growth phase, which in turn will maximally stimulate muscle fiber increases. Alternating back and forth between them will give you the absolute best bodybuilding gains since the loading phase will always take you to the brink of overtraining so that when you cut back you will simply allow your body to catch up, gain strength and set you up for muscle gains in the form of fiber increase.
One of the most powerful tips that I can share with you for fast bodybuilding results is to keep a food journal. You can either use pen and paper or a program like Microsoft Excel (which is what I use). But being able to know what foods you eat and in what quantities is what differentiates the people that make the quickest bodybuilding results from those that do not. By having a food journal you can keep track of how many protein, fats and carbs you take in on a daily basis and thus, you can start adjusting your nutrition in order to make gains in muscle without gains in body fat, or in order to lose body fat while gaining muscle. You can also make notes as to which foods your body responds better.
At first, it takes work to set the journal up and you may not be used to measuring your food and then writing down the proteins, carbs and fats of every item but I promise you that the work is well worth it (as any competitive athlete can tell you) and it gets easier with time. So even if you don't do bodybuilding competitions but want to get in the best shape possible, implement this tip that us competitors use and you will see the difference that it makes!
For optimal bodybuilding results, you cannot stay in the gym longer than an hour as otherwise your cortisol levels will go through the roof and your testosterone levels will drop! Do yourself a favor and focus during your workouts so that you can get the work done before the hour expires.
Most of my workouts these days are done in 45 minutes tops!
Again, I think I will need to clarify (as I get this question all of the time) that this short workout rule is not only for "advanced bodybuilders who have good mass already". This rule applies to everyone across the board. Studies on hormonal activity during training show time and time again that bad things begin to happen in the blood chemistry when workouts are too long (testosterone and GH levels drop while cortisol increases). Thus, no time to talk in the gym nor socialize. Get in, stimulate the muscle, and get out!