Yasano
Yep something I am trying to get into so far I have made little improvement and havent gained much I keep trying to gain advice from my mother who used to compete as well and it became something as well I wanted to do, not just to impress people but to better myself physically.
Is there any bits of advise that anyones willing to offer....here I am a bit of a noob but with little understanding of what I am doing.
Like dietary reccomendations or daily exercises I should add into my daily routine?
As for me a 6ft 2in tall and 205lb needs to figure what to do. = - =
Hey man
I train for Natural Bodybuilding so ill give as much advice as i can
smile . First off think about how far you want to go with this, amateur or professional? Professional road will be very very hard and unless you have the genetics or the steroids you wont get very far. But gathering from your post you don't want to do anything that far but maybe just do some amateur competitions? I would suggest and say that you should train naturally like myself. Steroids will get you big and lean fast but as soon as you come off them (and you WILL have to come off them sometime) all that hard earned size and strength will be gone. If you train naturally you will have the body for life as long as you keep your diet right and training consistent.
My tips:
- Dont worry too much about calorie intake, just make sure you eat relatively clean food and get at least 1 gram of protein per pound of bodyweight. You need excess calories to build muscle, so eat alot and get big and then worry about cutting the fat later on. Cutting fat is much easier than building muscle
- Experiment with different sets,reps & weight. Each bodypart for each individual responds different to different sets, reps and workload. Experiment and find which each bodypart responds best for growth. However i do find that for most people the legs respond well with high rep work.
- Try Split Body training over total body training. Split body will allow you to work a muscle group once or twice a week and giving it enough stimulus and rest for growth. If you are doing a split body workout and training one bodypart per week, do about 4 exercises for each muscle group and hit that bodypart hard
- Stick to compound exercises instead of isolation exercises. So do Bench Press (Flat, Decline, Incline etc), Squats (Back & Front Squats), Deadlifts, Pull-ups/Chin-ups, Military Presses etc. Since compound exercises work multiple muscle groups together it increases natural hormonal production and overall effort is tougher making the muscle more likely to grow
- Worry about isolation exercises later when you have built up your mass, the isolation exercises will help counter any body symmetry or proportional problems you have. Although you will be doing mainly compound exercises, have at least one isolation exercise.
- Do Ab training but only keep it minor. In bodybuiling the aspect is about aestheical appearence, having a big bulky trunk of a midsection will not win you a contest. Squats and deadlifts should be enough for any major ab work.
- Stay consistent with training and continously set yourself goals for motivation.
- Rest is also important for growth, do not spend hours in the gym as it will be counter productive. Do not over excessively train the same bodypart multiple times per week. Sleep at least 8 hours a night.
- Keep alcohol consumption limited. Although i cant say for you to not enjoy a night out or anything, but bear in mind that Alcohol reduces testosterone in the body and depending on the drink (particularly beer) can increase Estrogen, which in turn leads to fat storage and man boobs!
- As i said in my first tip, eat alot! i mean ALOT. You will need alot of calories to grow. During my bulk phase i ate 6000 calories a day. The end result was 13kg's of mass in 5 months naturally. It worked but it took alot of eaten!
biggrin Thats all i can think off for the moment, but those tips would be the foundation of building yourself a bodybuilders physique. Hope it helps
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