Learn How To Get The Body Of Your Dreams

1. Bodybuilding Basics
By:John Keith

2. How to Begin Bodybuilding
Attend local competitions. When you are just starting out, visiting local competitions will be helpful for a few reasons: you will
be able to get a feel for competitions and what will be expected of you, you will be exposed to your potential competitors, and
you will be able to speak with like-minded men and women who also enjoy the sport. You can make connections at a
competition you might not be able to make at your local gym.
The goal here is to network and find out more about the sport and the local community, not to find a sponsor or find a
moneymaking opportunity. Don’t ask for favors; ask for guidance.
Talk to bodybuilders and coaches. If possible, talk to bodybuilders and coaches you come into contact with at the
competition. They may be able to recommend the best gyms for bodybuilding in your area, or may know of a personal trainer
looking for more clients.
Don’t be afraid to ask bodybuilders or their coaches if the gym they attend is open to the public, or if their rosters have room
for another trainee. While they may be your competition down the line, most are willing to share their love of the sport.
Ask simple questions, such as, “Where do you train?” “How did you get started?” “What does an average training session
look like?” Each of these questions can help you on your own bodybuilding journey.
Visit at least three gyms. Even if you love the first gym you step into, visit at least three gyms to find one that suits all of your
needs. Gyms vary widely in the types of amenities and training programs they offer; while one might have all of the equipment
you want, another might be more effective for you due to the expertise of its trainers.
Always make sure you read the terms of your contract before you sign on with a gym. Some gyms may exaggerate their
offerings, but require a large fee for the early contract termination, while other gyms may have exclusivity clauses.
Speak with personal trainers. When you visit a gym, speak with the personal trainers on staff to find out what they are looking
for, and what you can expect from the gym. Think of it as an interview, of sorts, to act as your trainer.
When you speak to personal trainers, specify that you are interested in bodybuilding. Not all personal trainers are willing or
qualified to train for the sole purpose of building bulk.
A prospective trainer should also be made aware of your expectations. If you have a specific deadline you’d like to meet
(for an upcoming competition, for instance), tell the trainer your deadline and desired training schedule.
Join a gym that fits your needs. Not every bodybuilder is going to want a personal trainer, nor is every bodybuilder going to
need a 24-hour gym. Find a gym that suits all of your needs, including business hours, training equipment, training instruction,
and membership fees.

3. Bodybuilding does not have to drain your bank account, but it easily can. Make sure you keep your personal budget in mind
when joining a gym, enlisting the help of a trainer, and paying competition fees and purchasing competition apparel.
Identify your body type and what you are striving for. If you want to get into competitions, then it is important to know your
body’s strengths and to be aware of what judges will be looking for. Look into the federation’s guidelines and attend a
competition to see what the competitors look like. This will help you to design an effective training program along with the
guidance of your trainer.
Get moving. If you have enlisted the help of a personal trainer, go to your first session and do exactly as you’re told. If you are
following an exercise program, follow each of the instructions to the letter, and do each exercise to the best of your ability.
Getting started is arguably the most difficult part of bodybuilding.
If you are using a trainer, listen to their advice and follow the training plans they’ve set. These are likely to be difficult, but
are set in a specific order and pattern to help your body build sustained, useful muscles.
Expect to start with basic exercises, such as squats and bench presses. These exercises allow you to gradually add more
weight and provide significant gains.
Track your progress. Track your progress via progress photos (ideally taken in the same lighting and clothing each week),
weight gains, and measurement gains. Keep all of your gains and observations in a notebook or folder on your phone or
computer so you have easy access and can check in with your progress any time.
This may not seem like an important step, but being able to see physical changes in your body is an excellent way to keep
your motivation high.
If possible, use exactly the same pose in each of your photos, as well, as this will give you a more concrete visual of any
possible changes.
Tracking your progress will also give you a window into which exercises and routines are effective, and which do not
provide as many muscle gains.
Up your reps and weights gradually. If you’ve managed a certain set of weights for a week, don’t immediately add another
20 pounds, as this could cause injury and could actually set your training back. Up your weight limits gradually, and stop if you
feel any sharp pain or you are in danger of dropping your weights.
Under the supervision of a trainer or partner, you might want to try dead lifting and similarly challenging lifts. If this is the
case, be aware that these should never be done solo, and should not make up the bulk of your training.
Train four to five times per week. Although you might be tempted to train seven days a week, or even multiple times per day,
this will actually slow down your progress and damage your muscles. Aim for four to five training times per week, varying the
types of exercises you do. The human body is highly adaptable, so keeping your muscles guessing is a key aspect of
bodybuilding and weightlifting.
Although you should not do intense training regimens seven times per week, you should be in some way active each day,
even if it something as simple as walking up stairs instead of using an elevator, or taking a walk around the block.
Stretch after working out. Although you don’t have to contort yourself into a pretzel following each training session, you
should stretch your body thoroughly, for at least 5 to 10 minutes.
Give your body recovery time. When aiming for four to five days of training per week, make sure you add some recovery
time. One to three days, you can go for a leisurely walk or a relaxed jog. One out of the two to three days, you could swim or
practice yoga. Make sure you set aside time for your body to rest and heal.
Do not, under any circumstances, skip rest days. Your body will not be able to build muscle effectively if it does not have
time to heal and repair itself. Because building muscle means creating tiny tears in muscle fiber, which then heals, failing to
give your body adequate time to repair and rest will mean few gains and the risk of serious injury.
Consult a dietitian familiar with the needs of bodybuilders. Before you make any drastic changes to your diet, it is
important to consult with a dietitian who has experience working with bodybuilders. They will be able to develop an eating plan
for you that will help you to reach your goals.
Cut processed foods. Highly processed, high-sodium foods will not give your body the energy required to maintain heavy

4. weightlifting and exercising. If you want to steadily build muscle and eliminate body fat, you must say a firm “goodbye” to
processed foods.
Avoid sugar and artificial sweeteners. If you avoid processed food, but still consume sugar or artificial sweeteners, you are
also doing yourself a disservice. If you must sweeten your items, use natural sugars such as fruit, honey, and maple syrup.
Make sure to use sugar sparingly.
Whenever possible, opt for fresh over pre-made. Use meal prep such as chopping your food beforehand, or creating
weekly lunches to encourage healthy eating habits.
Up your protein intake. Protein is required to build and maintain muscle. Eating a low-protein diet will not allow you to build
muscle mass and may actually lead to the loss of muscle mass and fatigue. While you do not need to eat a steak at every
meal, you should incorporate meat, beans, dairy, eggs, and nuts into your diet.
Eat protein wisely. A pound of bacon is not going to provide your body with the same nutrient content as a pound of lean,
grass-fed beef.
Make sure you consume plant-based protein as well, through nuts, nut butters, soy, legumes (such as kidney beans,
chickpeas, and lentils) and other plant proteins for a well-rounded diet.
Eat plenty of carbs. Although a high-protein diet is a must for bodybuilding, you should not eschew carbs altogether, as your
body needs carbohydrates to build and process energy. Instead, make sure you are eating carbs wisely; a doughnut and a
bowl of quinoa are not equals. When implementing carbs, aim for whole-grain, high-quality carbohydrates, including grains
such as quinoa, brown rice, oats, and barley.
Eat vegetables. While protein and carbohydrates often get most of the focus where bodybuilding and weight training are
concerned, you absolutely need the vitamins and minerals found in vegetables. Make sure you are including a generous
helping of vegetables in your diet, including at least one vegetable in each meal.
The best rule to follow when eating vegetables is to eat the rainbow—that is, to eat a wide variety of vegetables in different
colors.
Fruits contain vitamins and minerals as well, but they are much higher in carbohydrates and sugar than vegetables. If you
do include fruits in your diet, eat them in moderation, such as no more than one serving per day, or as an occasional treat.
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build
muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you
decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar
and empty carbs).
While protein supplements can do a lot for a bodybuilder, they are not strictly necessary; while it may be difficult, it is
possible to get all of the protein you need through a healthy diet and wise food choices.

5. How to Become a Bodybuilder
Find a good gym. You can get started getting into shape and building muscle at home, with a basic home gym set up, but
without access to professional gym facilities, it's not possible to become a bodybuilder of the sort that adorns the cover of
Muscle & Fitness. If you want to become a competitive bodybuilder, it's important that you find a good gym in your area where
you can train. Some noteworthy bodybuilding gyms include:
Gold's Gym in Venice, CA
Original Temple Gym in Birmingham, UK
Bev Francis's Powerhouse Gym in Syosset, NY
Metroflex in Arlington, TX
Oxygen Gym in Kuwait
Familiarize yourself with important muscle groups and basic anatomy. Bodybuilders are part athletes and part artists. Like
a sculptor uses clay or marble, a bodybuilder uses sweat and determination to train the muscles and sculpt the body into a
particular physique. Planning what you want to get out of bodybuilding, how you want to shape your body, is a big part of the
process. Get the following textbooks to do your research on the body:
Grey's Anatomy
Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger
Bodybuilding: A Scientific Approach
Prioritize your goals. If you want to become a bodybuilder, it's going to take some planning when you get started, depending
on where you are with your body. Planning and sculpting will be an ongoing process, so it's good to sit down and meet with
other bodybuilders and trainers to talk about what parts of your physique to work on.
If you're a little overweight, in the beginning you need to get focused on doing calorie-burning exercises to get your fat
percentages down, way before you start worrying about building your pecs into chiseled works of art. Start doing cardio and
circuit-training exercises to lose weight.
If you're already lean and want to start building up muscle, start developing your strength training routine, focusing on
compound movements first, then working your way up to isolation exercises, targeting the specific muscle groups you've
identified as needing work.

6. Learn proper form for each exercise. It's very important to learn to lift properly, trying the different exercises you'll do in your
workout with an empty bar, then moving on to the weighted barbell to make sure you're got the fundamental movements down.
Consider consulting a personal trainer for guidance, at least when you're first starting out. It's very possible and in fact
probable that you'll train wrong if you train without guidance, which can result not only in injury, but a huge waste of time
and effort.
It's important to go to a gym to learn from other bodybuilders as well. Join the community and learn from more experienced
lifters about how to do the workouts properly.
Consult a nutritionist. Everyone has a different metabolism and will require slightly different supplementary nutrition for
building muscle. It's a good idea to meet at least once with a nutritionist or other health counselor to build a diet plan specifically
tailored to your body and what you want to do with it. It's impossible to give a single, generalized diet plan that will work for
everyone, so you'll need one specific to your needs.
Figure out how to pay the bills. Bodybuilders don't make lots of money, so the idea of becoming a professional bodybuilder is
a lot like the idea of become a professional poet or professional painter: it'll take a lot of your heart and soul, but you'll also
need to figure out how to take care of the practical details. You've got to support your bodybuilding with some other kind of work
to pay the bills.
Consider becoming a licensed personal trainer, if you're a gym rat. This will allow you lots of free gym time, and you'll even
be getting paid to talk weights and training with others. Win-win for an aspiring bodybuilder.
Bodybuilders often have an easy time getting jobs for which some bulk helps. Consider looking into being a bouncer, a
security guard, a mover, or working in a warehouse.
Prepare for the long haul. It's important to know that you're not going to start doing deadlifts one day and wake up the next
day bulked up like the Hulkster. Bodybuilding takes a long time for you to see the kind of results you're hoping for, but with the
proper time and dedication, you will start seeing those results. This isn't a field for weekenders who love action movies, it's a
24-7 lifestyle. Think you got what it takes? Get training.
Develop your strength training routine. The exercises you perform will depend on your goals for your body and your stage in
the training process. It's generally suggested, though, that you stick to the same major compound movements that most
bodybuilders use, making this the cornerstone of your strength training. Later you can incorporate isolation exercises and
machines into your routine, but right now you should be focused on leaning up and gaining muscle, doing the following
exercises:
Squats
Deadlifts
Standing overhead press
Bench press
Pull-ups
Dips
Rows
Start with moderately heavy weights. Picking the right amount of weight to lift is important to build the right kind of muscle
and avoid injuries. First, you need to determine your max-out weight: the heaviest weight that you can lift, at least once. Use a
spotter and find out your max. Ideally, beginner bodybuilders should be lifting 70-80 % of that single rep max for 6-10
repetitions of 3-4 sets. This is the optimal set and repetition range for muscle growth.
When you plateau, it's important to still stick to 1-5 reps of heavy weight (85-90% 1RM), occasionally interspersed
throughout your weekly schedule. Don't push it too much too fast, or you risk injury.
Use progressive resistance. Once you progress to a point where the weight you're using seems light at the end of the 10th
rep, it's important to increase the weight gradually to avoid plateauing too hard.
Work past plateaus. All bodybuilders will come up against the plateau, the point at which you stop noticing the rapid results
you were noticing weeks or even days earlier. Learning to diagnose and correct these plateaus will help to keep you safe from
injury as well as to keeping moving toward the results you want.
If you want a muscle group to bulk, you need to increase the weight you're training and decrease the reps.
If you want a muscle group to tone out, you need to decrease the weight and increase the reps.

7. Target particular muscle groups on particular days. Typically, serious bodybuilders will isolate muscle groups to train on
particular days in the week. You might have one day that you just train legs and abs, then the next day you'll train pecs and
arms, then the next day you'll do shoulders and back, and then you'll do an ab shredder workout. Your last training day can be
cardio, and then give yourself two days off to recover.
Bodybuilders should be doing about 6-10 sets per body part, per week, consisting of 6-10 reps for compound lift and 8-15
reps for isolation movements, working particular muscles.
Use a regimen that works for you. There's no single way to organize your weekly workout schedule, but it helps a lot of
people to keep it fairly consistent.
Note that it's okay to start with full-body routines if you're a complete beginner. Compound movements (which engage many
different muscle groups) will require you to rest every other day, but they can be a good way to quickly and evenly improve
overall body strength. When you're happy with your overall body strength, targeting certain muscle groups becomes more
important.
Do calorie burning cardio, as well. Lots of bodybuilders think that doing cardio "kills gains," which is partially true, but it's also
necessary to get your body-fat percentage down as much as possible when you're first getting started. Bodybuilders need to
balance cardio and building large muscles, which can be a challenge.
Cardio won't make your muscles smaller, but it will make them grow slower. However, nobody will be able to see those
rock-hard abs if you don't burn the fat off the top of them first. Shred the fat, then build the muscles up.
Try interval training, doing 30 seconds of sprints at 10 miles (16 kilometer) per hour, then 30 seconds of 5 miles per hour
jogging. Do this for at least 5 minutes, up to as long as you can take.
Do cardio after you do your work out and do workouts for the whole time that you're doing cardio. Stop the cardio when you
feel you're thin enough and you can feel your arm muscles without a layer of fat.
Let muscles rest and recover before the next workout. It's absolutely critical to incorporate recovery time into your workouts
as well. You cannot just train constantly and think you'll build muscle faster that way. That's the way to injure yourself. You need
to have at least two days every week, during which you don't train at all.
For a lot of bodybuilders, that's the day you can do other stuff: tan, go on dates, do your laundry. Use those days to get
other stuff done so you can focus more on training during the days you're training, helping you stay focused.
Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a
week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle
size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.
To workout the daily calories you need for mass muscle gain, multiply your body weight in pounds by 20 for a rough
estimate of what you'll need each day you train.
Eat plenty of lean proteins. Protein helps to build muscle quickly, and you need to have it present in high quantities in your
diet, if you want to become a bodybuilder. Multiply your body weight in pounds by 0.8 to find out how many grams of protein
you should consume in a day. Your daily protein intake should be around 20-35% of your calories.
Lean chicken, beef, eggs, and legumes should make up a significant portion of your diet.
Most bodybuilders are pretty sick of chicken breasts and broccoli after a couple months, so it's a good idea to invest in a
cookbook to help you keep things interesting. Food is fuel. Treat it like business.
Eat slow-digesting carbohydrates. Carbohydrates are vital for maintaining muscle glycogen stores which elicit maximum
training energy, and should make up around 60% of your daily calorie intake. Carbohydrates stimulate insulin release, which is
a powerful agent for tissue growth.
Eat the majority of your carbs on workout days, especially post-workout. It is an excellent way to promote lean mass gains
and minimise unwanted fat. You should also have a whole food meal with both carbs and protein 1.5 hours after your
workout.
Simple carbs such as rice, pasta, bananas, and whole grain cereals are excellent during this period. They deliver a rapid
insulin spike and maximise muscle anabolism.
Limit carbs to small servings of low GI carbs such as oats or a piece of fruit at other times of the day to control blood sugar
levels and support lean gains

8. Consider supplementing with whey proteins. Protein supplements such as whey powders are common among bodybuilders
and benefit a wide variety of lifters, especially if you struggle to get your daily amount of protein.
Protein supplements are most effective within 30 minutes after a workout, so that the muscles can rapidly recover and
therefore grow. Other times to work a protein shake into your diet can include around an hour before you workout, which
can help to stimulate protein synthesis.
It is advised you should take no more than 3 servings of protein supplement within a day, otherwise you are wasting your
protein supplement, to avoid ingesting excess protein.
Use healthy fat to boost testosterone. Healthy fats are an essential component of a hardcore mass gain plan and a healthy
diet. Healthy fats include nuts, olive oil, avocados, butter and eggs, which support the production of testosterone, will help you
gain and recover faster.
On days that you let your muscles rest and don't work out, it is beneficial to cycle your carbs and fats. Increase fats on rest
days and limit carbs because you are not training so you don't need the energy from carbs to perform.
Avoid trans-fats and other fattening foods laced with preservatives. Fried foods, cheeses, and anything containing high
fructose corn syrup should be avoided during training.
Stay well hydrated. Bodybuilders usually carry around gallon jugs full of water for a reason: you have to stay extremely well
hydrated to get in shape. During workouts, you need to be drinking at least 10 ounces of water for every 10-20 minutes that you
workout.
Avoid sugary sports drinks and other fluids during your workouts. Just stick to water. After workouts, you can have some
coconut water to replenish your electrolytes, or use some electrolyte tablets in your own water, making homemade sports
drink.
Eat bananas and dates after workouts to help replenish electrolyte levels, keeping your potassium levels high and your
recovery mild.
Start posing after your workouts. The best time to pose and admire your artwork? Immediately after you work out your
muscles. When you're feeling jacked and pumped up, it's because your muscles are full of blood. It's the best time to see your
progress and appreciate the gains you're making, as well as practicing your poses.
Practice full-body flexes, trying to keep every muscle tense at the same time, even if you're mostly bouncing your pecs. It's
a workout in itself.
Identify specific muscles you hope to build. As you're posing, it's a good opportunity to check out your symmetry, your good
gains, and identify places that you need to isolate or work out more vigorously for next week's training sessions. What needs to
be smoothed out? What needs to be bulked up? What exercises will you need to do to get the results you want?
It's usually a good idea to solicit feedback from other trainers and bodybuilders at the gym. A lot of the bodybuilding culture
will happen at this stage, posing in the weight room and asking others what you need to train.
Get the right gear. While it's probably not the most important thing, if you're trying to be a bodybuilder, you might as well get
some clothes and gear that will help to emphasize how jacked up you're getting. Purchase some good posing trunks, tight-
fitting muscle shirts, and a good training belt to help keep you secure during your workouts. Weight-lifting gloves are also
common.
Shave or wax all your body hair regularly. It's the part that's maybe the most awkward to talk about, but bodybuilders like to
keep anything out of the way of those bulging muscles. That means scheduling regular body-waxing, especially before
contests. You don't need to do it all the time, but you want to keep up the temple, it's usually common to shave your body a few
times a month to keep things under control, then get full a full wax before you perform.
Get an even tan. If you have pale skin, it's harder to see your muscles, simply put. Bronzing helps to create a bigger contrast,
creating shadows where you muscles are popping. It's just easier and more aesthetic to see your muscles if your skin is a little
darker. For that reason, you need to safely tan yourself on a regular basis to make sure your muscles are looking their best.
Don't forget under the arms. White armpits are a classic novice mistake.

9. Start entering regional contests. Open regional bodybuilding contests are the way to crack into the world of competing.
Everyone starts at the local level and gradually builds their way up to the national level. If you're in good shape and want to get
experience, try competing and see if you've got what it takes to move on to the next level of competition, and maybe even go
pro. For a list of amateur competitions in the United States, click here.
Register with the IFBB to compete at the national level. The International Federation of Bodybuilding and Fitness (IFBB)
governs all national and international bodybuilding competitions, including the Arnold Classic, Mr. Olympia, and a variety of
regional championships. If you want to become a pro and compete at the national level, you need to register with the IFBB and
compete.
Keep training. The world of competitive bodybuilding can get hectic, star-studded, and strange, but there's one constant at the
center of it: you at the gym, clanging and banging. You must continue to find the time and make the effort to keep building that
body and maintaining the sculpture that you're creating.
Attract sponsors to go pro. The more competitions you win and the more your physique starts to speak for itself, you'll need
to start attracting sponsors, essentially going pro. This means that you'll be able to make money to train full time, without having
to worry (at least as much) about doing other things to fund your bodybuilding. This is the dream that every bodybuilder works
toward, and it'll only be available to a select few, with the genetics and the effort to make their bodies into Olympia-level
physiques. Keep working toward this.
Diversify your skill-set. The bodybuilders who really take it to the net level–we're talking your Arnolds, Lou Ferrignos, Jay
Cutlers, Ronnie Colemans–are not only super-cut, but super-talented in other arenas. Having the charisma and diverse talents
to do other things will help you to stand out, as well as make you more marketable for sponsors.
Consider taking acting classes, competing in strong-man competitions, or even something like pro wrestling or sports
entertainment, all fields that will value your unique size and abilities.

10. How to Build Muscle at Home
Do push-ups to strengthen your triceps, shoulders, and chest. Push-ups are the bread and butter of home workouts. Make
sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging.
Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a
better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.
Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that
you're angled up.
Decline push-ups require your place your feet 1–2 feet (0.30–0.61 m) above your hands, then performing normal push-ups.
Remember to keep your head up and spine straight.
Each set should be eight to twelve reps. You might try doing up to three sets.
Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless
great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk"
your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up
to complete one rep. Try to get three sets of ten in.
If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso
hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging
straight down. This is often called a pike push-up.
Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above
the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With
your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up.
Repeat for three sets of up to 15-20 reps.

11. Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get
in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles
and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute,
rest, and repeat two more times.
Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine
straight by focusing on keeping your butt up.
Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart. Move down
onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in
each set.
Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working.
Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8"
off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on
the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.
Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform
a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do
10 reps.
Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little
to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight
you can comfortably hold, try out:
Bicep Curls
Tricep workouts
Shoulder raises.
Bent Over Rows
Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio,
there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each
one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes,
then repeat 2-3 more times. You're legs will burn, but you'll quickly whip them into shape:
Jumping jacks
Lunges
Burpees -- do a jumping jack, then drop into a push-up. Repeat.
High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.
Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
Oblique twists
Box jumps or simple plyometric workouts.
Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in
the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.
Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands
on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about
to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on
dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.
Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your
couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips.
Do 12 reps on each leg.
Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on
each leg.
Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge.

12. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do
10 reps with each leg.
Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3–4
feet (0.9–1 m) in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping
your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform
10 on each side, then rest before 2 more sets.
If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a
gallon of milk in each hand will help.
Make a workout schedule that hits every muscle group twice a week. Developing an effective workout schedule is not
something you need a trainer to do. There are several simple, easy to remember guidelines to follow that will allow you to get
the most out of your workouts, building muscle quickly and safely.
Allow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again
until Thursday or Friday.
Group similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group
these exercises on the same day.
Provide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover
to build muscle.
Focus on great form, not extra repetitions, to gain muscle quickly and safely. Doing ten proper push-ups is far more
effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward.
While each exercise is different, some general tips include:
Inhale as you come up, or relax. Exhale on the exertion.
Keep your spine straight, not curved or bent, as much as possible.
Hold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.
Do yoga to stretch muscles with a full-body workout. Yoga is another option for working out larger muscle groups, as it helps
you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with
harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might
be the simple answer.
Youtube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you
can practice in your own home with little equipment.
Push yourself so that the last 2-3 reps of every set are difficult, but not impossible. If you really want to gain muscle,
you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is
tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration
and effort.
Make goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while
you're sweating. Then, if it is too easy, you can always add more.
Pushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired,
you should stop and rest.
Eat a balanced diet that is heavy on protein but low on fat. This doesn't mean that you need to be pounding protein shakes
every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean
proteins like chicken, fish, eggs, and beans.
A glass of low-fat chocolate milk is an excellent post-workout snack.
Switching from white bread and pastas to whole grains is a great way to immediately eat healthier.
Avocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are
almost always the foods you already know are unhealthy.
Consider buying some basic home-gym equipment if you're serious about working out. There is a large variety of
equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to
do it.

13. Resistance bands are adaptable, come in a variety of "weights" and can be used for thousands of exercises.
A basic set of dumbbells is a cost-effective way to add some weight to your workouts.
Pull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline
push-ups as well.

14. How to Eat Like a Body Builder
Eat the right amount of protein. You probably know that the body builder's diet is very high in protein. Growing muscles do
need quite a lot of it, but past that point any extra protein is just calories, and therefore less effective than carbs. For most
people, 0.8 grams of protein per kilogram of bodyweight per day should be plenty. However, body builders need to get between
1.2 and 1.7 grams of protein per kilogram of body weight.
To find your weight in kilograms, divide your weight in pounds by 2.2. For example, 200 pounds divided by 2.2 is about 91
kilograms. To get your daily range for grams of protein, just multiply your weight in kilograms by 1.2 and then by 1.7. For
example, 91 x 1.2 = 109 and 91 x 1.7 = 155. This means that your range for the day would be between 109 and 155 grams
per day. (You can round your answers up or down to the nearest whole number for convenience.)
Some good options for high-protein meals include: London broil/top round steak, salmon, chicken breast and pork
tenderloin
Being vegetarian or vegan doesn't mean you can't eat like a body builder. In fact, vegan body builders are becoming more
and more common. Some vegan substitutes include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein.
For breakfast, try egg yolks and oatmeal, or high-protein cereal and a protein shake. Stay away from sugary cereals.
Use liquids for nutrition between meals. Protein shakes are a great way to get more energy in between meals. They're
especially useful if you need to fight off junk food cravings.
Whey protein is easy to digest and absorb.
Never skip meals. Skipping meals is as bad as skipping workouts. Your body needs the nutrients in your meals to keep
building mass.
If life makes it hard to schedule meals, consider keeping a small cooler with you with a meal or two in it at all times.
Keep it balanced. While protein is crucial, it's also important to eat balanced meals. In particular, vegetables and complex
carbohydrates need to be a staple in your diet.
Some bodybuilders recommend asparagus, broccoli, or spinach, but there are many other options.
Stay hydrated. Your body is mostly made up of water. To keep it functioning smoothly, you need to stay hydrated. This is
important for everyone, but especially for anyone doing hard training.
Moderate the fat. Some fat is fine, but avoid excessive amounts. Avoid foods with added fats like butter and fried foods.

15. In particular skip the butter, oil, and rich sauces when possible. Use a light cooking spray in the place of butter and oil
whenever you can.
Avoid processed food. Body builders try to "eat clean." This means that you should avoid unhealthy choices like fast food and
processed food.
These foods turn into fat and not muscle. Remember, you are what you eat!
Don't eat sweets. You should avoid refined sugars and other simple carbohydrates in most scenarios. These foods are empty
calories that take the place of healthier options that build muscle mas.
Your best bet is to get these foods out of your home so you aren't tempted to eat them.
Carbohydrates before bed are the worst. Because you won't be exercising for several hours, your body will store these
carbs as fat
There is one exception to this rule: right after a hard workout, some simple carbohydrates are okay. If you're craving a bagel
right after a session at the gym, you can indulge that craving, as long as you don't forget to eat your protein.
Dine out moderately and carefully. When you eat out, you lose some control over what goes into your meal. Restaurant food
in general also usually contains more fat and salt than the food you prepare at home. Try not to eat out too often. When you do
eat out, try to stick to clean proteins and simple vegetable side dishes. Scan the menu for the choice that best fits the body
building diet.
Don't eat too much. Many people hear "bulk up" and assume that means you have free reign to eat as much as you want.
This is definitely not the case. Body builders need to watch the amount they eat just as much as anyone else.
The math here is simple. If you are taking in more calories than you are burning off through exercise, your body will store
those calories as fat. As a body builder, your calorie threshold might be higher than the average couch potato. But that
threshold is still there.
It's a good idea to read food labels, count calories, and make sure you are taking in as close to the right amount of protein
as possible. You need lots, but there is such a thing as too much.
Cheat occasionally. It's usually a good idea to plan for occasional cheating. If you know you get to cheat on a meal, maybe
once a week, it will help control the temptation to cheat at other times.
You can use you "cheat" meal as a reward for reaching workout goals. This can be a strong motivator!
Snack on micellar casein protein before bed. A pre-bedtime snack can help you fight the urge for an unhealthy midnight
snack. Some bodybuilders swear by micellar casein protein for this, either as a supplement or in cottage cheese. The argument
goes that this protein takes longer to digest, letting your slower nighttime metabolism take full advantage of it. This is because it
is a milk-derived protein that curdles when it contacts the acid in your stomach. This curdling slows down digestion and
absorption of amino acids.
Consider changing the type of fat you eat. Fats pack in a lot of calories in a small volume, making it easier to meet your
meal goals when bulking up. You definitely need some fat for a healthy diet anyway — the question is, what kind? Most experts
tout monounsaturated fatty acids and Omeg-3 fatty acids, found in fish and avocadoes. Saturated fat is generally considered
unhealthy, but some bodybuilders suggest fitting a small amount into your diet.
Monounsaturated fatty acids and Omega-3 fatty acids are important for muscle growth. They can be found in foods like fish
and avocados.
Consider taking supplements. Used in moderation, dietary supplements can help you fill in any gaps in your diet.
Prepackaged body building supplements, along with a good protein powder, can compliment your daily meals. It's important,
however, not to over-rely on supplements. You should be getting the bulk of your nutrition from fresh foods, which are better for
your body.
Supplement sellers often make inaccurate claims. Most will not have any effect that you couldn't replicate with a good diet.

16. Choose your meal schedule based on what works for you. One common myth claims you need to eat 6+ meals a day to
encourage glycogen storage, or replenish amino acids, or prevent catabolism. A thorough look at the evidence demolishes
these ideas. What matters is the amount of calories and nutrients you consume, not how you spread it throughout the day. If
you feel better and work out harder on 3-4 larger meals a day, go for it.
Treat breakfast just as you would any meal. Many bodybuilders overstate the importance of breakfast. In fact, eating in the
morning has no extra effect on muscle mass compared to eating at other times. You should eat a healthy, protein-rich
breakfast, but choose your portion size and mealtimes based on what makes you alert and ready to work out.

17. How to Build Muscle
Do pull ups to work your back muscles. Grip a horizontal bar that is comfortably taller than you. Place your hands shoulder-
width apart. Then, lift your legs back so that you are hanging from the bar. Pull yourself up, lifting your chin up to the bar using
only your arms. Then, lower yourself down to your starting position.
You can use either an overhanded or underhanded grip.
Do 3 sets of 10 pull ups.
This exercise will work your lats, traps, and rhomboids.
Perform bent over rows to build your back. Stand with your feet shoulder-width apart, about 6 to 10 inches (15–25 cm) behind
a barbell or 2 dumbbells. Bend slightly at your knees but keep your shins vertical. Bend forward at the waist with your spine and
head straight. Lift the weight with an overhand grip up to your lower chest or upper abdomen. Lower slowly until your arms are
nearly extended, without touching the ground.[2]
Do 3 sets of 10 reps.
Do bench presses to build your chest and pecs. Start with a weight that you can lift comfortably. If you are a beginner, try
lifting the bar along with 5 to 10 pounds (2.3 to 4.5 kg) on each side. Position your arms at shoulder-width apart, then grab onto
the bar. Slowly lower the bar until it's at nipple level, then push up until your arms are fully extended upwards.
Do 3 sets of 8–10 repetitions. If you can, add additional weight each set.
Once you have a few months of practice, slowly increase the weight and go down to 6–8 reps per set. Try to reach muscle
failure at the end of the third set.
Do push-ups to work your upper body. Get into a plank position with your arms positioned shoulder-width apart. Then, lower
yourself down slowly until your chin reaches the floor. Slowly push yourself up to a starting position.
Do 3 sets of 10 push ups.

18. The closer your hands are to one another, the more you'll work your triceps.
Push-ups are an exercise you can do anywhere.
Do deadlifts to work your thighs, glutes, and calves. Place a heavy barbell or 2 dumbbells on the ground in front of you.
Keeping your back straight and your core engaged, slowly bend at your knees. Grasp the weight, then rise from the ground,
keeping the weight close to your body. Then, slowly lower the weight back down to the floor.
Do 3 sets of 10 reps.
Choose a weight that feels very heavy for you.
Keep all of your muscles engaged as you do your deadlifts. Use your lower body to help you lift the weights.
Do squats with a weighted bar. Add weights to a barbell, then put it on a rack so that it's a little lower than shoulder height.
Duck under the bar and stand up so that the bar rests comfortably just below your neck. Keep your knees slightly bent and your
legs slightly wider than shoulder width. Lift the bar up off the rack and move backwards 1 step so that the weight rests on your
back. Then, slowly lower yourself down into a squat. Exhale deeply and use your legs and hips to lift out of the squat.
Do 3 sets of 8 squats.
The weight should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean
using a bar without any weight to start with.
As you do your squats, keep your chest, knees, and feet aligned vertically with your hips back.
A 90-degree bend at the knees is the safest option, and make sure your knee doesn't go past your toes.
Do Bulgarian squats with a dumbbell to work your legs. Hold a dumbbell in front of your chest using both hands. Standing
in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a
squat using your left leg, so that the right knee almost hits the floor. Slowly rise back to your starting position. Repeat on the
other side.
Do 3 sets of 8 reps.
Bulgarian squats are also called single leg squats.
Do individual bicep curls with dumbbells to work your arms. Sit down on a bench and pick up a dumbbell. Hold your hand in
between your thighs. With your elbow resting on your thigh, lift the dumbbell all the way to your upper chest by curling your arm
upward. Switch to the opposite hand and repeat.
Do 3 sets of 8 reps.
Target your triceps with dips. Place your hands shoulder-width apart on a bench, with your body and feet stretched out in
front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Use your
arms to lift yourself back to your starting position.
Do 3 sets of 8 reps.
If this isn't a high-intensity set for you, increase the resistance by lifting 1 foot off the floor.
Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have
strong triceps to bench-press large amounts of weight.
Do skull crushers to work your arms. Lay down flat on a bench with a bar resting on the rack. Lift the bar over you, then
bend your elbows so that the bar is close to your forehead. Slowly push the bar up until your arms are fully extended. Then,
bring the weight back down. Keep your elbows close together as you lift and lower the bar.[10]
Repeat for 3 sets of 8 reps.
Do an overhead press to build your shoulders. Hold a barbell or 2 dumbbells at chest or shoulder height, with your palms
facing forward. Lift the weight above your head until your arms are fully extended. Keep your elbow slightly bent to prevent
hyperextension. Then, slowly lower the weights back to the starting position.
Do 3 sets of 8 reps.

19. Do crunches to work your abs and core muscles. Lie down on a mat and position both arms behind your head without
locking your hands. Bend your knees so that your feet are flat on the ground. Push the small of your back into the ground and
slowly roll your shoulders off the ground slightly. Then, slowly return to the floor.
Repeat for 3 sets of 20 reps.
Keep your movements slow and steady.
Do planks to work your abs and core. Lie face-down on the floor. Place your hands under your shoulders. Then, lift yourself
up so that your body is still parallel to the floor. Keep your body straight and hold your position for as long as possible.
Try to hold your plank for 2 minutes. If you can't, rest for 1-2 minutes, then do a plank again. Do as many planks as it takes
to reach 2 minutes.
If you can't support yourself on your arms, you can modify this exercise by resting on your forearms instead.
Build an exercise routine. Write out a workout plan for yourself so that you know what days you will work each muscle group.
You can choose to work them all on the same day, or you can work them on different days. Be sure to rest your muscle groups
24-48 hours between workouts.
For instance, if you workout your arms on Monday, don't work them again until Wednesday or Thursday.
If you're not sure where to begin, find a solid workout program online and try it out for a while. Don't immediately jump from
one program to the next or you may prevent yourself from making steady progress.
Schedule your workouts. To avoid over-training, set up a schedule that works for you and your goals. Organize your routine
so that you can work two muscle groups simultaneously and save time (supersetting). Examples could be a chest and back
day, bicep and tricep day, or a chest and bicep day.
Here is an example of a split routine that gives you plenty of time to break down your muscles, and plenty of time off to let
them recover:
Day 1: Chest and biceps, followed by cardio
Day 2: Back and triceps
Day 3: Rest and cardio
Day 4: Legs and abs
Day 5: Shoulders, followed by cardio
Day 6: Rest
Day 7: Rest
Another routine you can try is an upper/lower split. Here's a schedule you can use:
Day 1: Upper-body workout, followed by cardio
Day 2: Lower-body workout
Day 3: Rest and cardio
Day 4: Upper-body workout
Day 5: Lower-body workout
Day 6: Rest and cardio
Day 7: Rest
Warm up with cardio exercise before you lift weights. Before you begin any exercise routine, start with a low-intensity
routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it
can help prevent injuries. Do 5-10 minutes of light cardio before you start lifting weights.
For instance, walk, run, or jog in place.
Don't warm up with stretches unless you've already done at least 5 minutes of cardio. You should never stretch cold
muscles, which can lead to injury.
Work out harder for a shorter length of time to build muscle. Training with high reps is good for building endurance, but it
won't help you build up either size or strength. Instead, aim for about 3-8 sets per muscle group, and 6-12 reps per set for your
normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
Cap your workout time at 60 minutes a day. Any longer and you'll be too fatigued to perform any more quality sets.

20. Work your whole body over the week. You'll see the maximum benefit when your entire body is part of the routine. The more
muscles you use when training, the more strength you'll gain and the more balanced your muscle development will be. You can
work your whole body at 1 time or target different muscle groups on different days.
Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage
balanced training, growth, and flexibility.
Compound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles. They're great for
a full-body workout.
Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift
a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the
risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
Include cardio training. The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of
vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular
activity every other day or 3 times a week. Examples of cardio include running, biking, swimming, and any sport that involves
constant movement.
Good cardiovascular health improves blood flow, a requirement for muscle growth. Doing cardio also improves your
cardiovascular fitness, which allows you to use your muscle gains for various sports and activities.
Cardio burns calories quickly, so overdoing it can limit the energy available to build your muscles. If you increase the
amount of cardio exercise you do, be sure to increase your calorie intake as well.
Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 8 hours
of quality sleep a night. Additionally, don't overdo your training regimen. You can reach a point known as "over-training," in
which you'll lose the ability to "pump" your muscles, which can lead to muscle wasting. Here are some symptoms to be aware
of if you think you may be falling into the over-training zone:
Chronic fatigue
Strength loss
Loss of appetite
Insomnia
Depression
Lowered sex drive
Chronic soreness
Prone to injury
Lower your stress levels. Whether your stress comes from your job, home, or just the way you're wired, do what you can to
reduce or eliminate it. It's not just good for you in general, but stress also increases the production of the hormone cortisol,
which encourages your body to store fat and burn muscle tissue. Here are some ways to reduce stress:
Take a walk.
Talk to a friend.
Journal.
Color in an adult coloring book.
Play with your pet.
Soak in a bathtub.
Smell essential oils.
Practice explosive lifts to build strength. "Exploding" upward while lifting trains your muscles for quick, explosive strength.
However, this increases the risk of injury if you do not use the correct technique. If you want to add these to your squats or
other range of motion exercises, practice first with a lighter weight and a low-intensity set up:
Work up to the explosive part of the move gradually by starting with a smaller range of motion, and increase it with time and
practice.
Move slowly on the eccentric (the lowering phase). This is the part of motion which causes the most tearing, so don't try to
"explode" downward.
"Load the muscle" at the low point of the exercise. This means holding the muscle contraction before beginning the
movement.
Explode upward quickly, but avoid full extension at the peak range of motion. For example, knees should stay slightly bent
for leg exercises, and elbows slightly bent for upper body exercises.