Bodybuilding Tips

Bodybuilding Tips
Here are some bodybuilding tips for building a quality physique. So
keep on reading them one by one.
1. Try to train at least two body parts at each workout session. One
bigger (e.g. chest) and one smaller muscle group (e.g. triceps). And
try to train each body part at least once per weak.
2. Perform each exercise very carefully so that you don't get and
injuries.
3. Get plenty of rest between workouts; make sure the muscle has
recuperated before the next sessions. Rest at least one minute between
sets.
4. Change the exercise routine after every 4-5 weeks (at least). Try
to increase the intensity at each workout.
5. To build muscle mass, do fewer reps, but do more sets and with
more weights. Work your body harder just in a short period of time.
Try to perform workouts at least 4 times a week.
6. Avoid cardiovascular exercise in the beginning period.
7. Do 8-12 reps and 3-4 sets per body part for a smaller muscle group
and 5-6 sets per body part for bigger one.
8. Train an upper body part and then lower body part (rest one body
part, work the other). This is goof for motivation and saves time.
9. If your body takes longer recuperation time while you perform
workouts then take more rest days. Try to sleep 8 to 10 hours per day
especially important to those with high metabolic rate.
10. Eating regularly and correctly is absolutely essential for
getting a true bodybuilder physique.
11. Take bodybuilding supplements (high in protein and
carbohydrate).
12. Never allow yourself to go hungry. Eat snacks in between main
meals. Ideal: 5-7 small meals per day. If building muscle mass,
include weight gain drinks. Macronutrient Intake Protein intake -
30-35% Carbohydrate - 40-45% Fats - 20-25%
13. Drink plenty of liquid. Try to take in 12-15 glasses of water per
day in summers and at least 7-10 glasses of water per day in winter.
Drink a protein shake 1½ - 2 hours before going to bed. Try to keep
stress level in check by learning how to relax (Tip: Try yoga,
meditation).
14. Alternate two weeks of high intensity muscle strength training
with 2 to 3 weeks for lower intensity muscle endurance workout to
promote both growth and strength.
15. The key to your muscle workout is variation. This is the best way
to avoid burnout and overtraining.


16. Crosstraining is an ideal way to promote cardiovascular
endurance, including walking, running, jogging, biking, stair
climbing, swimming, etc.
17. Perform whole body muscle workout at least once a week.
18. Variation is the key to success. Increase and decrease intensity
with exercise sets, reps, weight and rest - this is valid for muscle
and cardiotraining.
19. Use full range of motion and alternate reps by working slowly,
moderately and then with fast pace.
20. Cardiotrain with heart rate 65-75 % of max heart rate.
21. Proper rest is essential to enhance and then maintain your
natural advantage.
22. Make sure that the train body part is fully recovered before you
retrain.
23. Protein intake should be equal to 1gm per pound of body weight.
24. Carbohydrate intake should be relatively high 60% of total
calorie intake.
25. Limit fats to 10-20%.
26. Too much too fast is no-no! It could lead to injuries,
overtraining and burnout (muscle and tendons are at risk).
27. Patience and discipline are necessary to reach and maintain goals.