Nutrition helps the body with the internal elements that the body needs to build good bulky muscle in a short period of time. We all are aware of the fact that the right nutrition at the right time can work wonders for the body and this is the reason that many people are running behind any diet regimen or nutrition tips that promises them with prompt results.

Bodybuilding is all about a concentrated long time effort to build muscles and this process can get hampered if your body does not get the right nutrition. Here we are going to look at the nutrition tips that will provide you with the nutrition that will really help you to gain more muscles.

The basic logic behind this revolutionary nutrition regimen is that it banks not on the type of food that you eat, but the time they are absorbed by the body. This is really important as you need to when your body absorbs the nutrients from the foods you eat. So you will learn about the foods that you have to take and the timing of the food so that your body can use it to its advantage.

The timing of the consumption of food holds a lot of importance if you are trying to build muscles. People often tend to eat a lot and then burn off the calories through a rigorous iron pumping session. Now this is something that does not help in the long term and this is why you need to eat the right amount at the right time while going through your usual bodybuilding exercise regimen.

Recent researches have tried to find out the implications of protein and carbohydrates in an anabolic muscle building regimen. Analysis of the nutrients have provided some surprising results and based on these results the researchers have tried to answer the two major queries- what are the nutrients that one should consume before or after the workout sessions and what are the specific benefits of consuming the nutrients at a said time?

Well, you need to take a combination of Creatine, whey protein and carbohydrates. This is definitely going to provide you the nutrients that the body needs and you need to take the cocktail just before your weightlifting session. You need to repeat the same cocktail intake after completing your workouts to provide the maximum benefits to the body. This definitely points to the fact that it is the timing that matters the most rather than what you take.

One hour prior to and after the weightlifting sessions is considered to be the best time to consume the nutrients as your body fully utilizes the same to build lean muscles. The carbohydrate and protein is completely used by the liver and turned into lean muscles just after grueling workout sessions and this timing is generally the one hour mark after the workout.

The amount of the nutrients that is recommended to make the cocktail is whey carbohydrates (75-100 g), protein (30-50 g), and creatine monohydrate (3-5 g). Try out these tips and see your muscles growing like never before!

Are you looking for free free bodybuilding tips? Visit http://www.bodybuilding2000.com/ today!

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More often then not here’s what I find in deltoid bodybuilding workout and why I feel these programs are ineffective and incomplete for complete deltoid development. Most of the time the workouts consisted of raises and presses and nothing much more and the worst part is that all exercises targeted the middle and front deltoids and included no exercises for the rear delt. The result of this type of workout is strength imbalance in the shoulders and that makes them less stable.

That loss of stability is bad for a lot of reasons but mainly because you increase your risk for injury in an area that’s already highly susceptible to injury. Dislocations and rotator cuff injuries are common for bodybuilders so it’s important to do everything you can to prevent them and training your rear delts in your bodybuilding workout is one such way.

What may bother you more then the added susceptibility to injury is that not training your rear delts will also result in decreased strength in important lifts such as the bench press, the shoulder press and practically every other upper body lift.

If you’ve hit a plateau in your bodybuilding workout and you’ve noticed that your upper body lifts have plateaued I would strongly recommend you start training your rear delts. You plateau because you can only lift as much as your shoulders can support and if you notice your rear delts are at the bottom of lifts like the bench press and the shoulder press.

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1. Nutrition Tips For Beginning Bodybuilders SHARETHIS.

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One of the questions I receive most often from my personal training clients that are looking to add some muscle with a bodybuilding workout is:

How many sets should I perform per exercise and how many reps to set the stage for muscular growth?

The answer I always give is 3 sets per exercise (after your warm up) and there’s also a certain number of reps I plan on using for each set.

The first set of your bodybuilding workout is usually what I call a feeler set and usually ends up in the 10-12 rep range. I don’t try to go too heavy here. #1 I’m trying to feel how this particular exercise is going to target my muscles today. #2 I’m trying to get as big a pump going as possible with the extra reps.

With the second set of a bodybuilding workout I’m still trying to go for a massive pump but now I’m also trying to move more weight. This set is always in the 6-8 rep range and is a little trickier then the other two because you’re trying to both build strength with the lower reps and increased weight and you’re also still trying to focus the strain of all the weight into your targeted muscle for a huge pump.

The last and 3rd set of a bodybuilding workout is to build strength plain and simple. This set is usually 4-6 reps. I usually try to pick a weight that I’ll be able to move for 6 reps. Very rarely do I shoot for four reps but on the rare occasions that my body feels real good and not at all susceptible to injury I go ahead and max out for four reps.

Well that’s it… those are my sets and reps recommendations for a bodybuilding workout designed to make you the biggest guy in your gym. Give it a shot and let me now what you think.

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There are no exceptions.

If you want big muscles, you’re going to have to move massive amounts of weight and iron every time you’re in the gym doing a bodybuilding workout.

You’re not going to get big curling 25 pound dumbells or benching 135 pounds. Unless you’re warming up of course.

You get big and you add tons of muscle to your frame by pushing your body to the damn limit every single bodybuilding workout.

In order for you to get bigger you’re going to have to get stronger and in order for you to get stronger you’re going to want to limit your bodybuilding workout sets to about 4-6 repetitions per set.

This is the ideal rep range for increasing mass and strength. You usually want to do 3 sets per exercise and I would recommend you do 2 sets at 6 reps and then do your last set at 4 reps to really emphasize increasing your strength.

You’re not going to increase your overall muscle mass unless you start to lift heavier weights.

It doesn’t matter which exercises you are doing so long as you are getting stronger and you are gradually increasing the weight you use for every single exercise you use in your workouts.

So there you go… you want to get bigger? Start moving more weight in your bodybuilding workout.

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We’re going to build a huge chest by utilizing two old-school Joe Weider principles of pre-exhaustion and compound sets in this bodybuilding workout. I’m not really sure if compound sets are actually a principle or just a training technique but either way I know the combination of these two works like crazy to blow up your muscles…

A compound set just means you’re going to do one really long set of two different exercises back-to-back with no break in between. So you’ll do one set of something for 10 reps and then we’re going to follow that up immediately (without a break) by another exercise for 6-8 reps.

The pre exhaustion principle works like this…

So we’re going to be doing 2 exercises back to back for one compound set… the first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound movement or a multi-joint movement.

Ok so let’s build a big chest with a pre exhaustion bodybuilding workout.

Here’s the bodybuilding workout I challenge you to try if you want to build a huge chest:

1st compound set

Incline dumbell flyes (10 reps) followed by incline bench press (6-8 reps)

2nd compound set

Flat dumbell flyes followed by Flat bench dumbell presses

3rd set (regular set)

Weighted dips (go heavy pussy!)

4th set

Cable flyes (so all the chicks at the gym can see your chest popping out of your damn shirt)

A couple of notes regarding this pre exhaustion compound set bodybuilding workout: Go heavy but don’t be stupid… your muscles will be severely weakened by the isolation movements at the beginning of your pre exhaust compound sets.

There you have it… build a rock hard chest with this bodybuilding workout.

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In my years as a personal trainer if there was one constant for damn near every bodybuilder I ever trained it was that they always worked out in the 6-10 rep range for every exercise in their repertoire.

Sound familiar?

If this is you and you’re in a rut listen up because making one simple change and switching to a high-rep bodybuilding workout will have your muscles more detailed then ever before and a few weeks your muscles will be twice as responsive to your beloved high-weight, low-rep workouts.

Here’s what you do and it’s pretty simple if you want better results from your current bodybuilding workout:

Do the same exercises you’re already doing only cut the weight and give it your best guesstimate as to what you’ll be able to do for 20 reps.

You’ll be doing 3-4 sets and you’ll be doing 20 reps per set.

Bodybuilding and more specifically packing on pounds of muscle is all about switching up the workouts that you attack your muscles with… this high-rep bodybuilding workout is good for 2-6 weeks and it’s a great change of pace workout. Use it when your current workout becomes stagnant and is no longer producing good pumps for you in the gym.

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“Circuit training is for the pansies in biker shorts wokring out on the nautilus machines…”

Normally I would agree with you but there are certain occasions where a particular style of circuit training could really benefit you. I’m talking about those times where you probably only have something like 20-30 minutes to get in a bodybuilding workout and you really want to pump iron and you also want to get in some cardio…

What to do right?

Here’s what I do when I find myself in the above situation:

Basically I tweak your normal circuit training routine and I mix in some cardio usually at the end of the circuit so I can still move a good amount of weight during the anaerobic exercises of the circuit training session/ bodybuilding workout.

I’ll be doing 4 sets of 4 exercises with a couple of minutes between sets, not individual exercises like you would in a typical bodybuilding workout. 3 anaerobic exercises and 1 cardio exercise at the end of the circuit.

For the cardio exercise portion of the circuit training I usually run on a treadmill, ride a stationary bike or ride an elliptical trainer. 9 times out of 10 I’m running on a treadmill for 5 minutes and it’s usually pretty damn close to a good sprint for 5 minutes.

Well there you have it… you get your bodybuilding workout in, you get some cardio in and you get it all in in under 20-30 minutes in this unique circuit training session.

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1. First thing in the morning -You just fasted/slept for 8 hours and your muscles need the nutritional supplement protein. Consuming protein 1st thing in the morning will put a stop to any catabolic activity that may have started while you were sleeping.
2. Before your workout – Essentially this is to fuel your workout and to ensure your muscles don’t end up flat or out of gas during your workout.
3. After your workout – Flat out this is when your muscles will grow. After your workout, your muscles are like a sponge and will absorb any protein nutritional supplement to begin the rebuilding process. Don’t miss out on this golden opportunity!

Without a doubt the king of all nutritional supplement is protein. Protein is single handedly responsible for building the muscle you work so hard to terar down in the gym.

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Now you might be wondering what benefits cottage cheese might be able to pass on to a person looking to build muscle and here it is:

Cottage cheese is mostly comprised of casein protein which is ideal to consume right before you go to bed because it is a “slow-digesting” protein which will continue to feed your muscles through the night! Casein protein makes cottage cheese basically like a protein nutritional supplement that is slowly time released into your muscles throughout the night.

The nutritional supplement whey protein may be a better quality protein then casein but it is absorbed into your blood stream within an hour and then your muscles go starving!

Cottage cheese also contains about 6 grams of glutamine per 8 oz serving which may help increase your growth hormone levels making it a tremendous nutritional supplement.

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Here’s what a seated-alternating-dumb bell-curl looks like:

You want to make sure you keep these curls as strict as possible.

No swinging allowed in the 1st half of the super-set!

Keep your back at a 90 degree angle to the bench and concentrate at the top of the movement and make sure you squeeze your bicep at the top of the curl. Hold the weight at the top of the movement and keep the stress of the weight direction the peak of your bicep. Don’t worry too much about the amount of weight you move during this portion of the bodybuilding workout.

Try to get in about 8 reps per arm and pay most attention to strict form. If you can do more, add more weight on your next set. Ideally you’ll be in the 6-8 range. It is very important that you pick a weight in the 1st half of the super-set that will thoroughly fatique your biceps within 6-8 reps.

Next you’ll move to standing-alternating-dumb bell-curls for the second half of this bodybuilding workout.

Now with the 2nd half of this super-set you’re allowed to cheat a little and incorporate some swing into the movement to get the weight up if you have to. During this part of the bodybuilding workout you won’t pay as much attention to form as you will to just get the weight up.

The key with these last few reps is to just annihilate your biceps.

Try to get in at least 4-8 reps per arm.

If you do this super-set right you should be whining like a little girl after like 1 or 2 reps into the 2nd half of the super set of this bodybuilding workout.

Remember the key is to thoroughly fatigue your biceps with the weight you choose in the 1st half of the exercise!

You should literally have to swing the weight to get it up in the 2nd half of the super-set.

Go try it and let me know what you think of this bodybuilding workout.

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