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Bodybuilding is hard work. As far as athletics and sports go, it may very well be one of the hardest. I have spent time in competitive boxing, martial arts, powerlifting and yet I think I can say with confidence that bodybuilding caused me to face some of my greatest challenges. All sports present different challenges that are unique only to that specific
sport. My boxing taught me that I needed to take a punch, shake a punch and more importantly do my best to avoid getting punched. Boxing also taught me how to achieve incredible endurance. My martial arts training caused me pain in parts of my body I never knew existed. I learned the importance of stretching, flexibility and mental discipline.

Bodybuilding is completely different. Some of the same factors are there. Bodybuilding requires steadfast discipline, both mentally and physically. However, true bodybuilding is much more than a sportit’s a lifestyle. From the diet, to the supplements, to the workouts that impact your daily schedule, bodybuilding requires dedication unlike anything else. Then, on top of all of that, you must look in the mirror every single day and see progress in the form of new muscle with greater degrees of definition. It can be very disheartening when the mirror doesn’t represent gains that you believe you have earned and worked hard for.

That’s why it grieves me to see novice bodybuilders and even worse, experienced ones, making mistakes and succumbing to obstacles that are avoidable and inhibit their progress. As we consider the following obstacles, let’s remember that they can make or break a bodybuilder.

1. Stick to the basics

Here comes Johnny Newcomer. He skips squats. He skips heavy bent over rows. If you asked him to do a deadlift he would look perplexed and wonder why you asked him such a ridiculous question. He would rather use the machines, swing the light dumbbells, and toy around with the cables. Oh yes, I forgot, he loves to bench press too. None of these things are bad and they all are important, but they must not replace basic, heavy compound movements (barbell). Compound movements involve more than one muscle group (squats, deadlifts, etc) and tax the body in such a way so as to cause the most favorable metabolic and hormonal environmentprovided that you do not overtrain. If you incorporate heavy movements like squats, heavy bent over rows, deadlifts, and standing military presses into your regimen, you will see and feel the difference. Give it shot and let me know. I’m sure you will come back smiling even though they will take their toll physically.

2. Go homeenough already: Stop overtraining

You see them every day in the gym. They move from machine to machine and never seem to want to go home. Sometimes I sit in awe and I wonder, “Does he have a home to go to?” They work 20-30 sets for biceps and then still have the nerve to do some back training after all that. If you’re training for more than an hour, you are overtraining. As far as I’m concerned you have reached what I call the point of no return. After forty-five minutes of intense resistance training your body’s defense mechanisms engage and that in turn causes a sharp increase in cortisol (stress induced hormone). You will also have significant decreases in testosterone and human growth hormone levels. If you cut your workout time and increase your recovery time and your post workout nutrients, you will grow.

3. Exchange light & fluffy for heavy & intense

Put down the light weights and stop looking at yourself in the mirror with such lust in your eyes. If you have the wherewithal to take smoldering glances at yourself in the mirror as you smirk and blow kisses, you may not be lifting a weight that is heavy enough. Muscles will grow only if they are forced to the adaptation necessary to lift something heavier than they are use to and normally recognize. In other words, lift heavy and lift with intensity. Working out hard and working out with intensity are two different things. Intensity is what you should strive for if muscle mass is your goal. How can you lift with more intensity? Lift heavier weight. I say that because I know the word “intensity” gives some people the wrong idea. You can yell and scream in the gym, but that doesn’t mean you’re lifting with intensity.

In order to understand the true meaning of intensity I like to equivocate intensity with overload. I know that there can be a problem with this as well. Some can lift heavy, but lack the mental intensity. But keep in mind that when I use the word intensity I’m not only referring to the mental aspects, but also force, strength and velocity. Keep your rep range in the 4-6 area and do 9-12 sets per body part maximum. Heavy weight would be considered a weight that you can not get more than 6 reps with on your own while using strict form. When you get to this point and you can do 7 reps, add more weight until you continue to fall in this rep scheme. Drop the light & fluffy. Heavy & intense is where the muscle lives.

4. There’s no happy hour here: Focus, focus, focus.

I think that some people see gyms as bars, nightclubs or social societies. I’m amazed when I see people stop in the middle of a set to engage in conversation for 15-30 minutes or more. It’s unbelievable. It’s one thing if you’re done with your workout and you’re cooling down. But that is not the case most of the time. I once witnessed a girl walk up to a friend and begin conversation. Just by the duration I assumed she must have been done with her workout. Well, you know what they say about assumingnever do it. She turned around 35 minutes later as I was leaving and she picked up on the same machine she left off at. Focus and concentration is directly related to your degree of success and muscle growth. Save the conversation for after the workout. Think about and focus on nothing else but the muscle you are training. The only thing you should do between sets is mildly stretch the muscle you’re working on. And I’m not talking about the one in your mouth.

5. Now is the time: The importance of pre/post workout fuel

Last week a guy in the gym approached me and asked me if he should take a protein drink after his workout. I told him that if he didn’t plan on having a protein/carbohydrate drink following his workout, it would have better off for him to stay home. How can anyone think that it is okay to put the body through serious stressful resistance training and then not know how crucial it is to give the body the nourishment it needs to grow and repair? You have a window of opportunity immediately following a workout which could lead to the foundation of an incredibly anabolic (building) environment or one that is catabolic (tearing down). You should always ingest a good protein source at least an hour before your workout and then a protein/carbohydrate drink immediately following your workout. Make sure the pre workout source is pre-digested. It’s never a good idea to workout with anything undigested in your system. I would recommend 5 grams of glutamine before and after every workout. Never miss taking your glutamine.

6. The giver of life: Drink your water.

Your body can last months without food, but only days without water. Your muscles are made up of almost 70% water. Water is responsible for almost every single physiological function in your body. Lack of proper hydration can cause muscle weakness, stunt your muscular growth, cause joint pain, bring a lack of focus and concentration and inhibit your body’s ability to burn fat. That is just to name a few. Drinking your water is the most important thing that you can doperiod. Drink a minimum of one gallon a day.

7. Put down the pills: Eat your food

He walks into the local health food store and the salesman smiles as he sees the eager young bodybuilder with his wide-eyed hunger for muscle. The young bodybuilder then walks out with a box of supplements that he can now get home only with a truck. The biggest mistake that most bodybuilders make is wasting tons of money on pills and potions when they are not eating the proper amounts of solid foods to begin with. Supplements have their place. But supplements must never take precedence over healthy eating habits. Eating 5-6 solid muscle-building meals each day will build more muscle than any pill or powder. Make sure to have a balance of Protein/carbohydrates and fats. For muscle gains I would recommend a ratio of 25% Protein, 50% Carbs, 25% fats or depending on your metabolism another good ratio I put my clients on is 35/45/20. If maximum weight gain is your goal then add 500 calories above your maintenance & total expenditure levels.

Avoiding the common pitfalls can bring about rapid gains in muscle. Try to implement these basics if you’re not currently doing so.

Tony DiCostanzo is a Certified Personal Fitness Trainer (NFPT-CPT) and the Founder of DreamBodies Body & Life Transformation System. With over 20 years of practical experience as a natural bodybuilder in the field of health & Fitness, Tony is also a coach and motivational speaker who has inspired many through his lectures and seminars. He holds certifications in Advanced Sports Nutrtion, Sports Hypnosis and Stress management.
http://www.dreambodies.net

Hard gainers are individuals who train equally hard as other people but somehow fail to make any gains comparable to others. They need a lot more than hard training. Hard gainers need to incorporate many different principles in order to achieve their muscle building ambitions and goals. Many bodybuilders get to discover this through the hard way of personal experience, which results in wasted time, energy and money.

Majority of bodybuilding aspirants go to the gym with a well set belief that there is no such thing as training too often, too much nor too long. They do not bother to spend respectable amount of time in constructing an effective training regimen for themselves. Then there is this myth that if some is good, more would definitely be better. This misconception is the driving force behind most youngsters and hard gainers who weight train for stamina, strength and size.

Training on these principles ultimately, results in lack of muscle growth and to counter this problem they put in more training and the results go from bad to worse. Therefore it is good time to face the truth.

In the sport of bodybuilding; effort and effect do not show any evidence of a linear relationship. On the contrary, our bodies are fuel burning entities which are very complex and depend upon delicate balances. Improper and excessive training breaks downs these balances. Simply put, if you burn your energy reserves faster than they get replenished, you’ll deplete the entire mechanism of strength, stamina and ability to recuperate.

In case you are a beginner bodybuilder, you must get your body conditioned to handle increased levels of stress rather that jump into the drive to achieve your goals quickly. It is wise for the beginners to keep their workout schedule to a maximum of three days per week, training the whole body in each workout and training each muscle group with a maximum of three sets per exercise. Each set should be taken to total failure, not mental failure but physical failure. In other words, don’t quit mentally before your body says by itself to quit.

Bring variety in the types of exercises employed. If you take up exercise “A” for a muscle group in one workout, then take up exercise “B” for the same muscle group in the next workout.

Split training is suggested for the advanced bodybuilders. If your workout schedule comprises of training four days a week Monday, Tuesdays, Thursdays and Fridays, separate body parts so that half of the body is worked on Monday and the other half on Tuesday.

As a muscle building addict you need to increase your protein intake with significant amounts than you take up in a normal active life. As soon as you substantially increase your protein consumption, your muscles size will increase gradually. In fact, if you are a hard gainer then this may be your root problem. As per modern standards you need at least two grams of protein per pound of your body weight. A 150 pound individual, for example, needs at least 300 grams of protein a day, to increase muscle size, but most bodybuilders don’t even take fifty percent of this requirement.

Lastly, your training program should emphasize more on the use of free weights over machines. And always be sure that you have warmed up adequately before you start lifting weights for muscle building.

For more info go to: http://www.BigMusclesBuilding.com/

Indy Stewart is a bodybuilding expert who took up this sport for weight loss and to build muscle and has achieved great success in health and fitness. Visit his website for muscle building-fitness related information: http://www.BigMusclesBuilding.com/

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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1) Eating very little or excessive protein.

Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one’s progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.

2) Eating the wrong types of carbs.

This is one of the most common nutritional mistakes I come across. I see people who want to add muscle and they eat anything for carbs, from chocolate bars & dohnuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it’s for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day.

Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it’s followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a “protein sparing” effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don’t give your body
enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It’s a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.

3) Cheating too much with the wrong foods.

Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don’t care how fast your metabolism is! If you eat a ton of cheat meals,
it will backfire on you and your progress will slow down.

4) Thinking supplements as the “holy grail”.

Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don’t have time to cook but they are in no way better than food. Do not look at supplements as the “solution” to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.

5) Not eating enough fats & fatty acids.

All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.

6) Not having variety in your diet.

I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: “You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual”. Don’t get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health’s sake but also for your mind’s sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice.

For an absolutely 100% free bodybuilding recipe e-book visit http://www.bodybuildingapplied.com/bodybuilding_recipes.asp

7) Failing to track calories on a daily basis.

Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you’ll be able to add everything up in your head automatically!

Overeating.

If you are trying to gain weight be careful not to fall pray to the “experts” who say that you have to eat everything in sight. Yes, you most definately have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there’s no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!

9) Making big changes all at once.

Changing your diet all of a sudden and following a Mr. Olympia’s diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.

10) Not drinking enough water.

Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!

Copyright 2005 - Kostas Marangopoulos

Kostas Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best bodybuilding websites & forums on the web, BodybuildingApplied.com. To get Kostas’ free monthy bodybuilding diet & training secrets newsletter, please visit http://www.BodybuildingApplied.com

Despite all of the busy airplane lines, cramped hotel rooms, and uneasy feelings of meeting new people, staying fit while traveling is easier than most people realize. If you are motivated enough to stay fit then there is no doubt that you will achieve whatever you want. Okay so now I`m motivated, but what will help me maintain a decent physique while i`m 500 miles from home? You are going to learn the basics of bodybuilding while traveling and be able to use this information to your advantage.

The equipment you choose is going to be one of the toughest choices you make because access to gym equipment may not become available. You are going to have be creative and develop a split based on your goals. Pushups will work your front delts and chest and is a good way to for getting your heart rate elevated. Squats and lunges will work your quads, glutes and hamstrings. Dips from a chair with feet on the floor will work your triceps. Jumping rope for 2 - 3 minutes will get your sweat flowing so don`t forget to pack a jump rope in your suitcase before leaving.

The other part of the bodybuilding equation is eating right. Before you leave and are hitting up the local grocery store, you should be shopping for protein bars, canned tuna, chicken breasts, eggs. Just make sure you remember to refridgerate the eggs and freeze the chicken breasts. When packing your meals, you need to choose foods that are slow digesting and have an adequate amount of protein. Vegetables contain a numerous supply of vitamins and minerals and they also keep you energized throughout the day. Sandwiches may be frozen overnight and will be ready to eat by lunch time the next day. For the bread, you should be eating whole grain breads but it also must freeze well. Be sure to also drink just enough water to satisfy and do not go overboard. You don`t want be having to urinate every ten minutes or you`re vacation will start to become a nightmare.

If you have ankle weights, use them to add resistance to your exercises or stick them to your wrists if your dumbbell is not heavy enough. Make sure that you watch your diet, if you eat more than you should, add more jumping jack sessions to burn the extra calories. How well you sleep will depend on many factors and will vary from person to person. You may want to pack some tylenol PM just in case.

As I stated previously, being motivated is the only way you are going to be able to maintain a decent body while you`re on the road. I see way to many people, who are into fitness, go on vacation, gain five pounds, and come back wondering what had happened. You do not want to be one of these people. Doing this can also make you quit bodybuilding altogether just from the week vacation you took . On the road, do whatever you can do, it doesnt matter if it`s very little exercise, that`s still better than doing none since you keep your mind trained that it needs to be exercising.

*http://www.bodybuilding.com/fun/issa66.htm

*http://www.bodybuilding.com/fun/pumpedvacations.htm

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Proper exercise selection plays a big role in the kind of progress you can make with your muscle building goals. If you want to develop ripped, bulding, rock-hard muscles, you need to use the right weight training
exercises. If not, you won’t get the real muscle buildings gains that you want.

Quads

Squat

Did you really think I was going to say
something else? Wimpy leg extensions, maybe?
Yeah, go for the burn and tear up your knees
while you’re add it. But you won’t build huge
quads from leg extensions. I know squats are
brutally hard work. And that’s why they are
so freaking effective. If you want to bulid
slabs of muscle all over your body, you need
to squat.

Hamstrings

The Stiff Legged Deadlift (knees slightly bent)

Sorry, no leg curls here. Once again, it’s the
hard exercise using a lot of weight that is most
effective for building massive hamstrings that aren’t
overshadowed by overdeveloped quad muscles.

Calves

Standing Calf Raises

Basic is better. You can use a heck of a lot of
weight on this exercise. Go for it. An alternative
is to do them on a leg press machine.

Chest

Dips

Surprised that it’s not the bench press? Sure, the
bench press is the most popular chest exercise. That
doesn’t make it the best. First off, it’s not a hard
exercise. You lie flat on your back. Yeah, that’s
real tough. Try an all out set of dips versus the
bench press and you tell me which has you working harder.
I guarantee you, it’ll be the dips.

The flat bench press can wreak havoc on your shoulders
and rotator cuff. It puts them in a very awkward position.

The dips works your chest, triceps and shoulders more
thoroughly and effectively than the flat bench press
does. Many people have called it the upper body squat.
If you want to build massive muscles through the chest
and shoulder area, make dips a focal point of your
weight training program.

Midback

Deadifts

Yes, another exercise that far too few trainees perform.
Yet, it should be the cornerstone of your back training
program. The deadlift works your back like no other
exercise can. Yes, like the squat and stiff-legged
deadlift, it’s brutally hard. BUt it works. Learn
to like hard work.

Lats

Chins

Chins, not lat pulldowns. If you can’t do enough chins
now, work hard on lat pulldowns until you can. Once
you are strong enough, go to chins for your lat development.

Shoulders

Dumbbell Upright Rows

Why not some form of overhead press? Because overhead
presses focus more on the front delt. To hit the bulk
of the muscle, you need to hit the side head, which
involved moving your upper arm out to the side. So
you’d think lateral raises. However, this is a light
exercise. You can’t really overload the delts with
side lateral raises. So what’s left? Dumbbell Upright
Rows done the right way. You gotta do these with
dumbbells, not a barbell. This allows you the freedom
of movement to do them in the most productive manner.

As you pull the dumbbells up, your upper arms should
move slightly out to your sides as you lean slightly
forward. Your upper arms move into the same finishing
position as if it were a lateral raise but your forearms
finish as if you were doing a row. You can use more
weight this way and it really overloads the delts and
traps.

Triceps

Dips

Yep, the same exercise as for chest. To emphasize the
triceps more, make sure your body is straigh up and
down as you lower and raise yourself each rep. If
you want a separate exercise, go with the close
grip bench press. I prefer doing this on a decline
as opposed to a flat bench. There is less emphasis
on the shoulders.

Biceps

Standing Dumbbell Curls

The dumbbell curl is much more effective than the
barbell curl or ez curl bar curl for a couple of
reasons. First, the ability to supinate your hand
adds to the effectiveness. The barbell curl also
has a tendency to place more emphasis on the
forearms than the biceps as you curl the weight up.
The ez curl bar is not effective for the biceps as
it puts your hands in a position that de-emphasizes
bicep contraction. Go with the dumbbells and supinate
your hand as you curl so that your pinky is above
your thumb at the top of the rep.

No matter what kind of weight training routine you
use, make sure to include most of these mass builders
as often as possible. This way, you’ll be sure to
get the most muscle building bang for your buck from
every routine you use.

To most outsiders, the world of bodybuilding must seem freakish. Images of huge, deeply muscled physiques strutting and posing in the tiniest of speedo type posing trunks leaves most people looking on with their mouths hanging open.

The problem is that the professional bodybuilders that everyone associates with the sport are not the majority. They are the elite of the elite. Here are the Top 10 Bodybuilding Myths Exposed:

1. If I Start Lifting Weights I’ll Look Like A Bodybuilder

Let’s put this one to rest right off the top. In all my years of training people, the first thing I hear from clients, especially women, is that they do not want to get “huge” and musclebound. My answer is always the same, “Trust me, you will never, ever look like that. Even if you wanted to, you wouldn’t”. Here’s a reality check: The professional bodybuilders that we see are the elite of the elite. They live and breath bodybuilding. They spend hour upon hour in the gym lifting poundages that would astound most people. They eat huge amounts of food that would gag most people. They have incredible genetics that allow for perfect musculature. And most importantly, they all use huge amounts of anabolic steroids, growth hormone, insulin and other drugs to get where they are at. The bottom line is that 99% of anyone who starts lifting would come nowhere near that type of body.



2. If I Start Bodybuilding And Then Stop, All My Muscle Will Turn To Fat

Another falsehood and this one borders ludicrous. Any high school biology student can tell you this. Our bodies are comprised of bone, muscle, fat and water. We all have X% lean tissue (muscle) and X% adipose tissue (fat). Muscle cannot “turn into” fat anymore than your bones can turn into fat. Conversely, if you are overweight and then start training, your fat is not going to “turn into” muscle. You are simply building muscle while losing fat. It’s very simple. This myth probably stems from the fact that many people see former athletes who used to be lean and are now heavier. Their muscle did not turn into fat. What happens is that during years of training, they burn huge amounts of calories. When they stop training, the muscles atrophy (shrink) due to decreased stimulus and the metabolism slows down which usually leads to weight increase in the form of larger fat stores.



3. If I Take Steroids I Will Get As Big As the Pro Bodybuilders

The only way this would happen is if you train as hard as they do, eat as much as they do and have the genetics they do. Steroids alone will not make anyone as big and muscular as professionals. You’ll get bigger sure but the pros have the total package. The amount of discipline needed to get to that level is beyond the scope of most people.



4. If I Do Enough Sit-Ups Or Crunches, I’ll Burn This Fat Off My Waistline and Stomach

This has been repeated enough to where you think the world would know it by now:
There is no such thing as spot reducing! You cannot “burn” the fat off your stomach by doing situps. Bodyfat is reduced over your entire body. This is done by burning more calories than you ingest on a daily basis. If you want to get a 6-pack, you are going to have to adjust your caloric intake and increase you metabolism so that you burn fat over your entire body. Unfortunately, the waistline is one of the last places the fat will leave. Doing stomach crunches or sit-ups will make your stomach firmer and harder but if your bodyfat level is not low enough, your “6-pack” will be hidden under a layer of bodyfat.
5. With Correct Exercises, I Can Reshape My Muscles

Muscle shape is primarily a factor of genetics. A perfect example would be the calf muscles. If you have long muscle belly’s in your calfs it is going to be impossible to turn them into shorter, “bull” calfs. Muscles are going to look different
from one person to the next. Someone who is 6′4″ and weighs in at a lean, muscular 225 lb is probably going to have a totally different look in specific muscle groups than a guy who is lean and muscular but is 5′8″ tall. You can build muscles to your greatest potential but you cannot literally “reshape” a muscle.

6. The More You Workout The Faster And Bigger You’ll Grow

Anybody who has any experience and knowledege under their belt will tell you that the number one reason people do not get stronger or bigger is because of overtraining. When you are working out you are breaking down muscle tissue. It is when you are resting that muscle on your off days that it is repairing itself. If you do not give it enough time between sessions, or if you train too hard on one day and then come back too soon, the muscle will not grow because it cannot repair itself.

If you are just beginning a weight training program, keep these myths in mind. There are others as well! Don’t believe something just because you heard it and don’t believe that what works for one person will necessarily work for you!

Mike Berg has been involved in bodybuilding and fitness as an enthusiast and trainer for over 20 years.

Visit his website for bodybuilding and fitness articles and Bodybuilding Supplements at http://www.milleniumfitness.com

Creating a larger more powerful chest is difficult but if you follow this easy workout you’ll see results in no time.

Each of the chest exercises listed should be done with proper form to not only avoid injury, but the better your form is, the better results you will get. Please also note that even though these are only a few chest exercises, these are the most effective. You may or may not want to do every one of these chest exercises in your chest workout routine.

Flat Bench Press - This exercise works the whole chest area.
5 sets, 6-10 reps per set at 70% of your 1 rep max

Incline Bench Press - This exercise works the upper chest area.
4 sets, 6-10 reps per set at 65% of your 1 rep max

Decline Bench Press - This exercise works the lower chest area
4 sets, 6-10 reps per set at 75% of your 1 rep max

Dumbell Flyes - This exercise works the entire chest area, focusing mainly on the inner chest.

5 sets, 8-10 reps per set at 75% of your 1 rep max

If your looking to build muscle and gain mass and size, stick to free weight exercises like the ones listed here. More important than the amount of weight being used is proper form. It is recommended that you have a spotter available when lifting.

You can easily find a workout partner in your area at http://www.daterade.com

About The Author

Todd Amato is a personal trainer with over 10 years in the fitness industry. He’s also a founder of the world’s first free online dating website for fitness minded singles: http://www.Daterade.com

The shoulders, also known as the Deltoids or “delts”, add shape and width to the upper body. The shoulder is divided into three parts, anterior, acrominal (lateral), and posterior. The shoulders are an important factor in training, as well as bodybuilding presentation, because they present the total package. Properly developed shoulders bring out the “V” shape, giving a smaller appearance to your waist and it provides beautiful symmetry. Strong shoulders are important for training since they are involved in most of your upper body movements.

Each of the shoulders’ three sections contains fibers that run in different directions. Shifting resistance to the different sections depends on movement of the upper arm. To have a well-balanced and shapely shoulder, you must train all three sections equally.

The Mass Builder
Shoulder Press
The shoulder press is the mass builder of shoulder exercises and it should be incorporated first. Pressing movements to the front are the safest. The behind-the-neck press is an unnatural movement and adds stress to the neck, and if the weight is too heavy you can cause damage. You can use a machine, dumbbells, or barbells to effectively execute the shoulder press, but the barbell press will be the best mass builder.

The Sides of the Shoulder
Lateral Deltoid

Having well developed lateral deltoids will enhance your symmetry nearly 100%. However, to best build these you need overall shoulder strength, which is created by pressing movements. Basically what I’m saying is that you can’t just focus on one part of the shoulder or the other. Focus and train it as a whole is it’s well developed and strong.

Upright Row

A confusing lift is the upright row. Many people think it works the front of their shoulder, but nothing could be further from the truth. The shoulder is attached to the humerus, and since it is a shoulder joint, the arm goes to the side. Therefore, the upright row works the lateral deltoid, not the anterior, as many believe. To avoid rotator cuff damage when executing this movement, do not allow the humerus to elevate past what is parallel to the floor. This exercise works the same deltoid head as the next exercise, the lateral raises. Therefore, using both movements in one training session is not needed since they do the same thing.

Lateral Raises

When performing lateral raises, be sure the humerus travels out to the side of the body, not toward the front. Do not elevate the hand past what is parallel to the floor. The range of motion is from the side of the body and finished at a 90-degree angle. Some people use a slight medial, inward, rotation at the contraction, something like pouring water out of a pitcher, however if the weight is heavy this can cause damage.

The Front of the Shoulder
Anterior Deltoid

The anterior deltoid, front of the shoulder, is stimulated a lot during chest training, especially with the incline presses, as well as with shoulder presses. No extensive training is necessary unless they are very weak in comparison to the rest of the chest and shoulder area. Even though the anterior deltoids come into play with many chest exercises- that is no reason to neglect them. Train them as any other body part.

Front Raises

Obviously, the front raises stimulate the anterior part of the shoulder. Incorporate raises to the front with either with a barbell, a dumbbell, or a plate. Bring the weight straight out until arms are parallel with the floor and return the movement.

Arnold Presses

The Arnold Press is another front shoulder exercise. Many folks tend to forget about this movement. With a pair of dumbbells, begin with your hands at shoulder height and palms facing each other. As you press upward, rotate your hands forward until your arms are straight over your head. As you lower the dumbbells back to the starting position, rotate your hands toward each other once again. After each set, say the phrase, “I’ll be back”. Ok, that part was a joke.

The Back of the Shoulder
Posterior Deltoid

Many bodybuilders have weaker rear deltoids because they are often neglected. Other stronger muscles will take over for them if you are not concentrating hard on the technique. Train them at a slow pace in a controlled manner.

Rear Deltoid Machine

The rear-deltoid machine is the best movement to isolate the back of the shoulders. As you contract, squeeze the shoulder blades together and hold the contraction for two seconds and return to the starting position slowly. Keep constant tension on the rear delts throughout the exercise.

Bent Side Lateral Raises

Another good exercise for the rear-deltoids is the bent-over dumbbell raises. Bend over at the hips, grasping a light to moderate dumbbell in each hand. With your upper body parallel to the floor, slowly bring each dumbbell straight out from your sides, making sure not to elevate them past your body that is parallel. Use the same contraction method and squeeze the shoulder blades together, keeping constant tension on them throughout the exercise.

Lying Incline Posterior Deltoid Raises
Lying incline posterior deltoid raises are also excellent for the rear deltoid. Simply lie on your side on a low angled incline bench and hold a dumbbell in front of you. From this position raise it up overhead, contracting the shoulder blade and lower it to a 90-degree angle in front of you. This movement also targets the lateral deltoid.

Lying Incline Posterior Deltoid Rows

Lying incline posterior deltoid rows is another awkward, rear deltoid movement. Lie face down on an incline bench with a dumbbell in each hand and contract your shoulder blades together. This movement will also target the “traps”.

It’s not necessary to do more than one lateral, front, or rear delt exercise. The object is muscle stimulation, not exaggeration. Don’t make it a workout marathon. Train briefly with maximum intensity and leave. Nourish the body and let it rest. Growth will come.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she’s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen’s sole goal is to educate others and help them apply that knowledge.

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That’s how it should be - as you progress through the various stages of learning you’ll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.