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DAILY Bodybuilding FACTS and TIPS!

heavylifting1

heavylifting1

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Hello out there IMF members! I figured what might be good for us all is to look back or either learn! Some helpful bodybuilding tips to help us achieve the bodies and lives we want as people! We already have GREAT anabolics to help us get there from our good ole Uncle Z! So here are some tips and facts, ( I will do some daily others can chime in as well) to help us get to our goals!
 
Develop A Positive Mental Attitude.

Thinking positively will enhance the muscle-building process in a number of ways. Quality of training will improve if one is able to approach each session with confidence and an expectation they will achieve their training goals. If one is experiencing negative feelings, this will have a negative impact on their training.

For example, dwelling on a negative event while trying to apply maximal intensity will take the mind (arguably the most important muscle-building organ) off what is to be achieved - namely, a complete connection between mind and muscle. Speaking about ones body in negative terms will also impede progress. The body should always be spoken about on a favorable light, without losing sight of exactly what needs to be improved upon.

Indeed, visualizing greatness will, in turn, become a self fulfilling prophecy and goal attainment should stem from this.

To develop and maintain a positive attitude employ the following:

Associate with positive people.
Practice positive self-affirmation (repeat positive statements to oneself on a regular basis).
Visualize success.
 
Are you up yet?! I need some new info for the day! Always good to hear your tips bro, especially before a morning workout!
 
Limit sugars in favor of low glycemic index carbohydrates.

The lower the glycemic index of a given carbohydrate, the more gradually it will be digested into its component parts and absorbed from the GI tract into the bloodstream. Less insulin is released from the pancreas over a given time in response to foods with low glycemic indices. Hence, the body has more time to utilize the molecules for fuel rather than storing them as fat.

Whole grains, legumes, pasta, and yams are among the best sources of complex carbohydrates. Processed foods such as white rice and bread, and even non processed foods like potatoes have higher glycemic indices and are assimilated at rates similar to simple sugars and are more readily stored as fat.
One major exception to this rule is fructose, the simple sugar found in fruit, which has a very low glycemic index. One thing to focus on when speaking of carbohydrates is that you need roughly a 2:1 ratio of carbs to protein in your post workout meal. The post training meal should have a high quality carbohydrate, protein, BCAA's, and Glutamine.
 
heavylifting1 said:
Limit sugars in favor of low glycemic index carbohydrates.

The lower the glycemic index of a given carbohydrate, the more gradually it will be digested into its component parts and absorbed from the GI tract into the bloodstream. Less insulin is released from the pancreas over a given time in response to foods with low glycemic indices. Hence, the body has more time to utilize the molecules for fuel rather than storing them as fat.

Whole grains, legumes, pasta, and yams are among the best sources of complex carbohydrates. Processed foods such as white rice and bread, and even non processed foods like potatoes have higher glycemic indices and are assimilated at rates similar to simple sugars and are more readily stored as fat.
One major exception to this rule is fructose, the simple sugar found in fruit, which has a very low glycemic index. One thing to focus on when speaking of carbohydrates is that you need roughly a 2:1 ratio of carbs to protein in your post workout meal. The post training meal should have a high quality carbohydrate, protein, BCAA's, and Glutamine.
Click to expand...

Great info bro!
 
Have Proper Nutrition:


Switching to a healthier lifestyle requires proper nutrition 100% of the time. Yes, I know, it's not easy. Proper nutrition is just as important as the first three tips above. Since you are now expending more energy than the average person, you must consume more calories/nutrients than the average person as well.

Take a multivitamin everyday to ensure you have the necessary nutrients to train effectively, preferably one which contains higher levels of B-vitamins. Instead of 3 large meals a day, consume 5-6 evenly distributed medium sized portions. Also, make sure you eat clean, no junk food or soda.

Consume a little more than 1 gram of protein per lb of bodyweight. Many people will say 1.5-2 grams of protein per lb, but I don't think that much protein is necessary. Amino acids, unlike carbohydrates, cannot be stored by the body for an extended amount of time. If not needed immediately by the body, any excess protein consumed will be turned into glucose, which eventually gets stored as adipose tissue (fat) if not used.


A good time to drink your protein shakes would be before and after your workouts and right when you wake up in the morning. Also, drinking milk before bed helps prevent catabolism when you are asleep, so drink up. Remember, if you want to gain weight, you must consume more calories than you expend.

If you want to lose weight, consume fewer calories than you expend. Last tip; eat more fiber to help you stay regular, especially since you are consuming so much protein.
 
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Get Adequate Sleep.

Sleep is crucial for many reasons. For bodybuilders, sleep will assist the protein synthesis mentioned in the last section and help to mentally recharge the lifter for their next training session.

Sleep also assists testosterone and growth hormone manufacture. One thing to remember about sleep is the fact it often means 8+ hours without food. This could spell disaster for the serious lifter as the muscles might eventually begin to break down their structure to supply glycogen to the brain and other organs (gluconeogenesis).

To negate this, eat a high-protein meal before retiring to bed, and one immediate upon rising (if aerobic training is not planned for that day). To achieve adequate sleep, the consensus seems to be seven-nine hours per night. To get this amount employ the following:

Take a warm bath before retiring.
Listen to relaxing music.
Eat a small amount of carbohydrate.
Retire at the same time each night.
Don't watch television in bed.
Resist sleep medications.
Avoid alcohol and cigarettes.
 
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Include Fats.

Fat consumption is often thought of as counter-intuitive when muscle-building and weight loss is the aim. Fat intake is not this clear cut. One must remember there are different types of fats, which serve separate functions.

It is widely recommended that saturated fats (animal fat, solid at room temperature) are avoided as they are known to contribute to various health problems, including heart disease. However, bodybuilders are advised to include a certain amount of saturated fat in their diet as it is thought cholesterol (often found in food which contains saturated fat) and saturated fat, in addition to all other fat sources, boosts testosterone levels, which, in turn, contributes to gains in muscle size (Berardi, 2004).

In fact, one study demonstrated that by decreasing dietary fat (which included the saturated type), both total and free testosterone levels were reduced. Upon resuming the fat inclusive diet, testosterone levels returned to normal. This study underscores the importance of dietary fat as a whole.

The essential fatty acids (EFA's: Omega-3 alpha-linolenic acid and Omega-6 linoliec acid) are the fats most often referred to as beneficial for bodybuilders. Omega-3, found in all cold water fish, and Omega-6, found in evening primrose oil, and safflower and sunflower oils serve a variety of functions and should be included in anyone's diet if general good health is sought.

Some of these functions include:

The generating of electrical currents that make our heart beat in an orderly sequence.

The enhancement of peroxide production thus helping to build the immune system: EFAs make hormone-like eicosanoids. These regulate immune and inflammatory responses. Omega-3s can slow autoimmune damage due to their anti-inflammatory properties.

Joint maintenance: Together with calcium, Vitamin C, D, K, and boron, EFA`s improve bone mineralization.

It is clear that fats should be included if overall health, and muscle growth, is to be achieved. It is probably best to include essential fatty acids primarily, as their functions are more conducive to overall health, while saturated fats are to be included, but in smaller amounts.
 
Brain Nutrition

The term brain nutrition refers to consuming foods and supplements that improve your focus and cognitive ability. There is considerable interest in this topic in the field of functional medicine, especially with the increasing prevalence of autism in the United States. In the context of strength development, proper application of brain nutrition can help you get more out of your workouts. The quintessential supplement for improving brain function is omega-3s. I especially like DHA (docosahexaenoic acid) fish oil because the fatty acids in it increase blood flow to the brain and also enhance neurotransmitter function, so your brain is able to make connections better. Poor concentration and memory are indicators of DHA deficiency.

DHA is more important than the essential fatty acid EPA (eicosapentaenoic acid), which can be found in plants, but you do need both. What is critical is having the right balance. The typical Western diet has a highly skewed ratio of omega-6 to omega-3 fatty acids of between 15-1 and 50-1! You want a more equal ratio.
 
Warm Up Properly


A proper warm-up includes a quick jog on the treadmill, stretches, and doing a couple sets with a lighter weight with higher repetitions. Of course you want to keep your energy level high after your warm up so don't overdo it. The primary purpose of warming up is to prevent injury.
Much of the time you will see people stretching out their legs before a run, or stretching out any body part before they train it.


Let's say today is your chest day. First off, you would hop on the treadmill or whatever cardio machine you prefer and jog for a couple of minutes at a moderate pace. The purpose of this is to get your blood flowing and to raise your body temperature. Remember, a warm muscle is more flexible and less likely to get injured than a cold muscle.
After a couple of minutes, your heart rate and body temperature should increase and you're ready to begin stretching. Stretch the muscles you are going to use, in this case the chest so you would stretch your chest, shoulders, and triceps.

Since we are doing chest, do 2-3 sets of 5-8 repetitions on the flat bench press. Don't overdo it, or your performance will suffer later. Just go light, approximately 50%, then 65%, and then 80% on what you normally do. By doing so, your body would be slowly adjusting to a heavy load so when you start your workout and progress to an even heavier load, you're body may do so safely and efficiently.


Often many beginners forget to warm up, which not only affects their performance later but is also very dangerous. Remember to warm up properly, and your performance will increase dramatically.
 
Fuel Your Body Right Before And After The Workout


A tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.

If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.
 
4 Uncommon Tips To Get BIGGER Biceps
By Ben Pakulski


1) LESS VOLUME!
Small muscles require less volume, and recover faster. Basic logic says, a smaller muscle has less overall total volume of muscle fibres. It takes LESS overall stimulus to fatigue these muscles and less overall training volume to exhaust glycogen stores (stored muscle energy).
2) HEAVY WEIGHTS (WITH PERFECT FORM)
Heavy weights are going to fatigue a greater overall percentage of muscle fibres in a shorter amount of time (aka less sets). Heavy weights also have the added benefit of stimulating "high threshold motor units". These are the muscle fibres that require a lot more stimulus to grow and respond, but also the fibres that are more likely to be responsible for muscle hypertrophy or GROWTH!
3) BICEPS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS
biceps receive a lot of stimulus on a regular basis. For most people, this tends to occur in the middle of the range of motion where the muscles are strongest. In order to get the biceps to grow and respond, it is necessary to subject them to a different type of stimulus. One of the best ways to improve bicep development is to subject them to more tension and continuous tension at the extremes of the range of motion (a.k.a, when a muscle is fully lengthened or fully shortened --where muscles are weakest). This will allow for greater time under tension as well as targeting different points of the strength curve to force the nervous system to adapt and stimulate new muscle growth.
4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY MOVEMENT
The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your conscious intent and control is vital! The best way to ensure this is happening is to CONTRACT its antagonist muscle. This will ensure a fully lengthened working muscle and make it much more likely that it will initiate the movement (provided you?re using proper control).
 
Great tips!!!Good nutrition,training supplemented with uncle z aas will produce dramatic results.
 
Try Post-Exhaustion


You're familiar with "pre-exhaustion," in which you do an isolation exercise followed by a compound movement. This will tire out the bigger muscle groups you're training, forcing you to use less weight on the compound lift. However, the compound movement is the one that helps you make the quickest gains. Instead, try flipping it around, performing the compound move first, then repping out with the isolation. For example, do a set of bench presses and then pick up dumbbells for flyes.
 
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Use Compound Exercises


Utilize the following compound exercises to increase the size of every muscle fiber in your body:

Flat bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior Coracobrachialis

Squat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus Abdominis

Deadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis

Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis
 
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heavylifting1 said:
Use Compound Exercises


Utilize the following compound exercises to increase the size of every muscle fiber in your body:
Flat bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior Coracobrachialis
Squat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus Abdominis
Deadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis
Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis
Click to expand...

More great info! As always, thank you.
 
Use both high volume and high intensity training. For years there have been huge wars fought over the Net about which training style works best. In reality, a combination of both training styles provides you with the best gains. For the best muscle gains you need to alternate periods of high volume with periods of high intensity training. The high volume training will push your body to the limits and force it to adapt through hypertrophy (increase in size of the muscle cell through an increase in intracellular nutrients) while the high intensity lower set/lower rep training will allow the body to recover from the high volume training and thus allow for new muscle strength and growth to occur.
 
Include Fats.

Fat consumption is often thought of as counterintuitive when muscle-building and weight loss is the aim. Fat intake is not this clear cut. One must remember there are different types of fats, which serve separate functions.

It is widely recommended that saturated fats (animal fat, solid at room temperature) are avoided as they are known to contribute to various health problems, including heart disease. However, bodybuilders are advised to include a certain amount of saturated fat in their diet as it is thought cholesterol (often found in food which contains saturated fat) and saturated fat, in addition to all other fat sources, boosts testosterone levels, which, in turn, contributes to gains in muscle size (Berardi, 2004).

In fact, one study demonstrated that by decreasing dietary fat (which included the saturated type), both total and free testosterone levels were reduced. Upon resuming the fat inclusive diet, testosterone levels returned to normal. This study underscores the importance of dietary fat as a whole.

The essential fatty acids (EFA's: Omega-3 alpha-linolenic acid and Omega-6 linoliec acid) are the fats most often referred to as beneficial for bodybuilders. Omega-3, found in all cold water fish, and Omega-6, found in evening primrose oil, and safflower and sunflower oils serve a variety of functions and should be included in anyone's diet if general good health is sought.

Some of these functions include:

The generating of electrical currents that make our heart beat in an orderly sequence.

The enhancement of peroxide production thus helping to build the immune system: EFAs make hormone-like eicosanoids. These regulate immune and inflammatory responses. Omega-3s can slow autoimmune damage due to their anti-inflammatory properties.

Joint maintenance: Together with calcium, Vitamin C, D, K, and boron, EFA`s improve bone mineralization.

It is clear that fats should be included if overall health, and muscle growth, is to be achieved. It is probably best to include essential fatty acids primarily, as their functions are more conducive to overall health, while saturated fats are to be included, but in smaller amounts.
 
Get Your Protein In

You need protein for your muscles to grow; the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle. (eg: 180-lb. person needs to eat between 180-270 grams of protein per day).
 
Find areas of improvement

Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.

Experiment to find your best mass building exercises

I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren't growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.
 
PLATEAU BUSTER

[h=3]30-second Isometric Holds
[/h] Your muscles are weakest at the extreme ends of a movement, when a muscle is fully shortened or lengthened. This is why you see so many people do partial range-of-motion reps in the middle range of a movement. It's just easier that way.

Let's make it harder! Try to add 30-second isometric holds in your movements in order to maximize the demand on your muscles. For example, camp out down in the bottom of a squat, or keep your shoulder blades pinned back when the barbell or handle is closest to your body in a row. If you lift with a fair amount of "body English," this will cure you of it right away?and you'll beg the clock to speed up!
 
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