This tactics are really necessary? It’s a question that any bodybuilder will definitely answer with “yes”…………………………..
Some people may believe that only by going to the gym ,and dragging beasts, will have remarkable results. But that, is not entirely that simple.
Like any activity, bodybuilding has many elements known only by practice and determination . If you are a beginner, besides many rules, you have to know some great bodybuilding tips.
In my opinion, this little guide are especially useful for efficient and harmonious development .
Let’s maximize the effects of our efforts,using these tactics!
As a natural bodybuilder needs to know that you recruit all the physical skills to build an exceptional body.It is also important to use your most important “tool”: your brain!
The results is not visible from a workout to another, so you should not expect a fabulous increasing the day after training. Increasing muscle mass is a complex process that requires a program that stretches over several months.
If you are really decided, each day will be only one opportunity to get closer to your target.
First of all , i must say that bodybuilding mainly consists of three elements: training, nutrition, and the resting period. All three elements must work together for optimal results.
This site, try to review all three elements, especially for beginners.
Below, I will present the most useful advices and tricks.
The first thing you need to do when you start training is to learn the correct form of execution of the exercise. This will protect from injury, helping also to pump all muscle groups involved.
If your workout is to increase muscle mass you must choose exercise with free weights (dumbbells and weight lifting). They stimulate the muscle fibers more efficiently and at the same time will increase strength, allowing you to work with heavier weights.
Avoid the overtraining! The main symptoms of overtraining are:
– decrease in muscle size
– decrease of force
– trouble sleeping at night, insomnia
– post workout recovery period is much higher than usual
– a sensation of fatigue persist
– loss or decreased appetite and it can be an important symptom
– the appearance of joint and muscle pain
– low concentration in training
– lower immunity
Symptoms, most of them, occur over time not all at the same time. Which makes it very difficult to determine if an individual is overtraining or not.
1) Training tips
a) Pay attention to warming! The Golden Rule of bodybuilders is : “make your training without injuries”. And here comes a important “chapter” : the warming .Make a general warming in the early training and work the first set of each exercise with small weights. Do not start any training without heating. Remember that the most precious thing that we have is our health.
b) Depending on your somatic type, create your training so you can achieve what you’ve proposed
c) Mentality, is another element completely overlooked by most. In my opinion , bodybuilding is more than a sport, it’s a lifestyle. I think the mentality has a special place in this bodybuilding tips .The Romans had a saying : “healthy mind ,in healthy body”, which is very true. My advice is to think positive! Think like a champion ,and never give up!
d) Change your style of training, about every eight weeks, to prevent routine…Training should be fun! Usually change the secondary exercises, and the base remain the same.
Change the execution of the exercises. For example, if an exercise execution is slow after a while the muscle begins to get used to this execution and the exercise will not be as effective as it was in the beginning, so the execution must change. Try an execution with a faster tempo, so the muscle will not have time to get accustomed to a certain kind of execution.
e) The number of repetitions and the weights ,wich we use ,is very important also .
One of well-known tactic is that if you want to increase muscle mass, use higher weights and run between 6-8 reps.
For lean use lower weight and make between 12-15 reps.
2) Diet tips
a) Eat more often (5-6 times a day), with this , we force the body to enter into an anabolic state. Make sure you don’t miss any meal.
b) Drink much water. Dinking water is healthy, because it help you to eliminate some toxins of your body. My advice : every day ,drink at least 2L of water.
c) This bodybuilding tricks is not some magic recipes! This advices is very logical. So, depending on you purpose, i recommend you, to calculate your daily caloric requirements :
-For Weight loss: eat 12 calories / pound
-For maintenance: eat 15 calories / pound
-To increase in weight: eat 19 calories / pound
c) Use dietary supplements !No matter how much varied is our diet , we can’t cover a totality of nutrients ,that our body needs. Therefore according to your proposed goal , would be good ….
e) “The king” of this bodybuilding tips is certainly, the “anabolic window”. It’s that period, after training ,when your body are urgent need of nutrients for recovery. During this period of 30 minutes, your body assimilates the nutrients, with most efficiency. Use in this time , some dietary supplements , for maximization of the results.
3) Resting and recovery tips
You may wonder ,why we included the “resting period” in our bodybuilding tips. It’s very simple. We have in consideration two reasons:
You must need to know , that our body is developing in this period, when the muscle tissues is recovering.
The growth hormone (HGH) is one of the most important element to gain muscle. The HGH is produced during sleep, and has many benefits concerning our body.
Definitely , the list of advices is much mor biger , that what i presented above.
I mentioned this tips because, are very useful, and many of them are completely ignored.
In conclusion: intense training, proper nutrition and rest are the three key factors for increasing muscle mass …………….
Don’t forget : our body deserve the best results, therefore , apply as many as possible of this useful bodybuilding tricks.