Body Building for the Beginner Eb2 PDF

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BodyBuildingRoutines.org

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Body Building for the Beginner

Presented by:BodyBuildingRoutines.org

Table of Contents

History of Body Building

Who Becomes a Body Builder?

In the Beginning

Joining a ym

Building a Home ym

The Right !"ui#ment

What is $our B%I?

Beginner Routines

Intermediate Routines

&d'anced Routines

(iet and Body Building

)u##lements

*utrition

)teroids

oing Pro
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A well-defined physique has always been closely associated with strength,

success and fertility. Since ancient times, human beings were highly engrossed in

developing their physical structure. Their intent was to attract the opposite se as

well as be useful in several functions of daily living. Today, the activity is more

commonly referred to as body building. The world has embraced it since its date

of origin.

The Birth of Body Building

The origin of body building is estimated to be between !""# and !$%#. Body

building as an art form wherein individuals pose and display symmetry and

muscularity, did not e ist before the !$th century. Human beings have been

actively building strength to prepare for games and other popular sports for more

than %### years. The ancient &ree's were 'nown for possessing well-developed

symmetry by doing a variety of e ercises, including weight lifting.
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The single person who could be accredited with initially promoting modern day

body building would be (ugen Sandow, from )russia *&ermany+. He is now

referred to as the father of odern Body Building.

Sandow was the first person who pioneered the sport of displaying well-defined

physiques solely, since strongmen at the time were more concerned about

showing feats of strength through wrestling matches, lifting meets and strength

demonstrations. loren /iegfield served as Sandow0s manager, who put on stage

shows whenere the first body builder displayed his body in carnivals and other

events.

The irst Body Building 1ontest

Sandow became widely famous for his posing and fle ing routines. He later went

on to mar'et products using his name. Some of the first e ercise equipment

available to the public were created and developed by the pioneer. This


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equipment included tension bands, machined dumbbells and spring pulleys.

Sandow followed the &recian 2deal where he built his physique relative to the

ideals of the ancient &ree's and 3omans.

Sandow arranged the very first body building contest on September !4, !$#! in

the royal Albert Hall, 5ondon, 67 and named it the &reat 1ompetition. The winner

was 8illiam 5. urray, who was presented with a bron e statue of (ugen Sandow

himself. Today, the r. 9lympia competition is the most famous and prestigious

body building contest in the world. Since !$::, winners were awarded with the

same bron e statue of Sandow.

The uscle ecca

The !$%#s and !$4#s saw a continuous rise in the sport of body building,

particularly at uscle Beach in Santa onica, 1alifornia. Body builders would

arrive in droves especially in the summer to perform a variety of strength stunts

and display their muscular bodies.


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Some of the icons at the site were ;ac' 5a 5anne, ;oe &old, who founded &oldenice Beach, 1alifornia is the center, where the first

&old


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amateur and professional championships and is highly regarded as the most

influential and greatest body builder of all time.

The body building cra e continued throughout America and the world as The 9a'

displayed his genetic prowess, drive, determination and charisma. Body building

has became closely associated with se uality and power. 8hen Arnold left the

scenes and set his sights on Hollywood and politics, the world continued to

improve the art of the sport. Amateurs, natural and competitive ali'e, enter the

sport hoping to be the ne t Arnold.

Today, body building is still the same as it was a century ago. Although new rules,

regulations and materials have been incorporated to 'eep the sport intense, all

body builders mainly participate to boost strength, gain confidence and for the

love of it.

Who Becomes a Body Builder?

8ho Becomes a Body Builder


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?espite being over a hundred years old, body building has become very popular

in the modern world. A ma@ority of people around the world have tried body

building at some point in their lives. Some for health, vitality and or aesthetic

purposes. &ym rats may not be aware that there are different types of body

builders. ot everyone can achieve the same heights as others.

)ros and 1ons

There are 4 'nown types of body building. These are categori ed according to the

goal, gender and age of the individuals. There is professional body building,

natural body building, female body building and teenage bodybuilding.

)rofessional body building involves individuals who aspire to qualify, compete and

win competitions. 1ontestants begin by @oining amateur competitions first,

wherein they earn points and qualifications to @oin ma@or and professional

contests.


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The 2 BB or 2nternational ederation of Bodybuilding is the premier organi ation

for professional body builders worldwide. Amateurs who win ma@or and official

contests get the chance to win their 2 BB pro card. 9nce a body builder turns pro,

he or she will not be allowed to enter amateur contests. They are, however,

welcome for guest posing.

)rofessional body builders are usually critici ed for ta'ing illegal banned

substances to achieve physiques that are impossible to achieve naturally. Body

building shows are then classified according to natural and open competitions.

?rug testing is always done in natural competitions to ensure that all people

involved square off fairly.

atural body building involves developing a well-formed body structure without

the aid of illegal drugs, steroids and the li'e. There are organi ations that cater to

natural body builders as well such as the )A or atural )hysique Association.

2nta'e of muscle-building supplements and other natural body building products

not banned by the agencies are allowed. 2t is possible for a former drug user to


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compete in natural contests, provided that the minimum period of clean time has

been achieved.

8omen and the Couth

8omen used to focus more on fitness until the !$:#s. 2t was during the time of

Arnold Schwar enegger when females started to indulge in hardcore fitness or

body building. emales compete in separate contests from the men


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sensations.

The Body Types

There are % unique body types namely ectomorph, endomorph and mesomorph.

(ach type can compete in body building shows. The training, diet and rest

regimen of each type vary since bodies develop uniquely from each other. There

are variations or combinations of the types as well, such as mesomorphs with

either endomorphic or ectomorphic tendencies. )hysiques will vary in appearance

depending on the body type.

(ctomorphs can be described as individuals who have the tendency to lose

muscle and fat quic'ly. These people have difficulty gaining weight and are

usually thin-boned. (ndomorphs have the opposite problem of gaining weight and

fat easily, and having trouble getting rid of the e tra.


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These individuals are usually thic'-boned. esomorphs are the most ideal for

bodybuilding since their bodies have the ability to lose fat and gain muscle

quic'ly. a@ority of professional body builders are mesomorphs and have the

genetic capacity to develop easily.

(ndomorphs should focus more on their diets and adding lots of cardiovascular

wor' to shed off the fat and maintain a lean condition. (ctomorphs should add

more calories and protein to their meals to gain more muscle. They should watch

their calorie e penditure to avoid losing hard-earned muscle. esomorphs usually

have a lean and muscular physique and do not need to concentrate on e ercise

and diet as much as the other two types do.

In the Beginning

Body Building for the Beginner - 7eep 2t &eneral - 3outines 1ome 5ater

Anyone who wants to try body building should 'eep in mind that it ta'es

patience, perseverance and discipline to stic' to the sport. Almost everyone will

ma'e significant gains during the first few wee's, followed by periods of


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stagnancy and plateaus. There are some who quit because of disappointment and

the demands of maintains. Here are some tipsD

Setting goals

Before hitting the gym, outline your plan, goals and ob@ectives. 8hy do you want

to body buildE 8hat do you want to achieve with your bodyE How much are you

willing to investE How much time can you allocate to training each wee'E 2t is

vital to set goals that are realistic, attainable and time-bound.

Too many gym-goers quit during the first few months because they set ob@ectives

that are difficult to reach. ( perts recommend that you embar' on a program

that you can effectively recover from, not one that you can ma imally do.

Start setting a sound budget plan to avoid overspending. Some people consider

getting a home gym, but it is advised that you at least try visiting and @oining a


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Barbells are better than dumbbells for beginners since your stronger arm may

carry most of the load. Barbells help you achieve balance and feel faster. (at

basic food to get enough protein, carbohydrates, fiber and essential fats instead

of investing in body building supplements right away.

F. 7eep it short. (very starter should remember that you gain muscle when you

rest and eat, not while wor'ing out. Cour initial wor'outs should not last more

than %# to 4= minutes. Start with a = to !#-minute warm-up and stretching

session and end by cooling down for another = minutes.

atural body builders should give their bodies enough time to rest for muscles to

grow. &oing to the gym frequently can lead to overtraining, thereby hindering

growth and progress. 2f you feel sore the ne t day, you may ta'e a full days rest

before hitting the gym again. aster the movement and tempo of e ercises

before developing a routine.

ore Basic Tips


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The three main pillars of body building are e ercise, nutrition and rest. Cou should

have enough of all of these to gain quality muscle and maintain it for the long

term.

To help you stic' to your planned regimen, try loo'ing for a training partner who

has the same goals and schedule so you can encourage each other not to s'ip

wor'outs and to maintain a healthy diet and sleep pattern. aintain a training log

where you chart your progress, weight changes and lift ad@ustments.

ocus more on basic e ercises or compound movements that hit several muscles

at the same time. &reat ones for starters include the squat, dead lift, military

press, bench press, bent-over row and barbell curl. ?o about " to !F sets per

wor'out. ?ividing body parts among different days of the wee' and isolation

e ercises should be done only after wor'ing out for several months and getting

into the intermediate level.


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?o a light warm-up set before moving on to ! or F wor'ing sets. " to !F

repetitions per set should be enough, and avoid continuing until muscle ffailure.

ever neglect any body part throughout the course of your body building. Several

beginners neglect legs and calves by focusing entirely on the upper body, then

later on, regretting having lagging body parts.

Joining a ym

Should Cou ;oin a &ym - )ros and 1ons

)hysical fitness and body building have become popular around the world, which

e plains why gyms and e ercise-related equipment grew to be a multi-billion

dollar enterprise. 2ndividuals who frequent gyms have been referred to as gym

rats. Cou may be wondering if a commercial health hub is the way to go. There

are a number of advantages and consequences to these option.

The Advantages


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can spar' newfound interest and goals every time. A number of clubs offer other

amenities to 'eep wor'outs en@oyable and fun such as music, e ercise, yoga or

aerobics classes, T> sets, swimming pools and game courts.

4. 1ost. 2n the long run, people may find getting club memberships more

affordable compared to buying your own equipment. Although the monthly rates,

trainer fees and additional e penses tend to be high at first, you will find that

there are health clubs that offer cheaper prices, pac'age deals and discounts

depending on the time you wor' out, the season and availability of instructors.

Ta'e advantage by wor'ing out during low-pea' hours and using special promos.

=. Accessibility. There are F4-hour health clubs where you can wor' out any time

of the day, depending on your schedule. Cou do not have to s'ip or miss your

routine because of wor' and other personal reasons. Some gyms even offer post-

wor'out rela ation methods li'e massage, spa and brea'fast.

The ?isadvantages


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!. High initial cost. 2n the beginning, gyms may require you to pay e orbitant

amounts of cash for membership, initial monthly fees, instructor fees, e ercise

paraphernalia, loc'er room fee and even par'ing lot reservations. Some

individuals find the starting rates too high. Cou may wonder if the primary

investment is worth everything, considering that you might change location or

gym in the ne t few months or wee's.

F. Travel requirements. Cou do not have the convenience of immediately hitting

the shower then going to bed or eat after body building since you have to

commute, wal' or drive to the gym. Some individuals tend to s'ip wor' outs

because they find it tiring to travel to the location.

%. 1rowded. 2f you e ercise during pea' hours, you may have to wait to use some

of the equipment. Some machines and equipment are more frequently used by

people, so you may find yourself lining up for several minutes to stic' to your

routine.


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5oc'er rooms and showers can be very crowded at these times, consuming more

of your time. There is also the ris' of developing illness li'e a bacterial or viral

infection or athletes foot due to a higher ris' of e posure.

4. Time constraints. Some instructors and e ercise classes are only available

during certain times of the day. Cou may find it a problem to have to wait for your

trainer or classes to start. There are people who can only hit the gym for ! hour

ma imum. Cour wor'out can become compromised because of the e tra time

consumed to travel to the location, as well as wait for the necessary people to

begin.

Building a Home ym

Building a Home &ym - How to ?o This 2ne pensively

any people who have become serious about their body building may be thin'ing

of setting up a home gym, but are turned off by the common perception that it is

e pensive and hectic to start and maintain. The good news is, you can build one


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without having to spend several thousands of dollars. All you need is conscious

planning as well as a steady eye on your real physical needs and budget.

a'ing the )lan

irst, identify what your e ercise goals are. Are you a beginner, intermediate or

advanced body builderE How many days per wee' do you wor' outE 8hat is your

body typeE How long do you wor' outE How long have you been e ercising forE

?o you intend to gain, lose or maintain weightE 7nowing the answers to these

questions will help you choose the right equipment, e ercise regimen and space

to attain your goals. The last thing you need in your home gym is equipment that

you do not need in the long run.

?etermine your budget. Cou may choose to buy everything at once if you have

enough capital or start with a few basic items, then progressively add more later

on as your routine gets more comple and your needs heighten. ?ivide your

budget according to the different aspects of your home gym such as room


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renovation, gym equipment, cardiovascular equipment, paraphernalia li'e a cloc',

mirrors and mats and other materials you will be using during your wor'out li'e

gloves and a training log.

?etermine the available space you have. ost people find that their basement or

garage is the most ideal places because of the cooler ttemperature and large

space. Space is a ma@or factor to consider before you buy any e ercise machine

or equipment. easure the dimensions of the room to ensure that all materials

you put in will fit properly. Cou can layout the room early by getting the

measurements of prospective e ercise materials as well.

2dentifying Cour eeds

&et e ercise equipment that will provide you with a well-rounded wor'out and

efficiently help you attain your fitness goals. The best approach that saves time,

effort and money is investing in multi-functional fi tures that can target a variety

of muscles through attachments.


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There are setups that already include a pec dec' flye machine, lat pull down

machine, machine bench press and cables for triceps and biceps e ercises.

1ompound machines save a lot of space and give you a faster wor'out compared

to moving from one machine or dumbbell rac' to another.

2ntermediate and advanced body builders, however, may require more space and

equipment than beginners since they need to do isolation e ercise to lead their

muscles to new growth spurts. Since you need a combination of machines and

free weights, determine which items target your muscles most effectively. Avoid

buying two types that provide you with the same muscle benefits such as a free

weight bench and a bench press machine.

1onsider the safety and comfort features of materials as well. 1hec' the product

quality to ma'e sure that it will last you for several years. 8arranties are

recommended as well as replacement parts. 5oo' for a good dealer who is willing

to offer you great prices and instant delivery.


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5eaving 9ut the 6nessential

?etermine the minimum and ma imum weights you are using for all e ercises.

Cou need to only purchase items that you will actually be lifting instead of

acquiring full sets. 2ntermediate and advanced bodybuilders usually find little

need for very light weights, while beginners do not have enough strength to lift

very heavy weights yet. The rule in buying weights is to purchase as you

progress. Cou may only need to add = to != pounds each month or so, depending

on your strength gains.

2deally, you should only purchase items that you have already used and proven to

be effective. ?o not e periment with new ones that may not turn out to be

productive for your home gym routines.

(nsure that you have complete equipment that will adequately target and build

up all muscles of the body. Save cardiovascular equipment for last, depending on


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the remaining space you have. Cou may opt to get a @umping rope instead to save

space, or @ust ta'e a quic' @og around the bloc' before or after your weight lifting

regimen.

The Right !"ui#ment

8hat is the 3ight (quipmentE

Since the dawn of body building @ust over a hundred years ago, several types of

fitness equipment have been created and developed by manufacturers around the

world. 8ith so many available, it is hard to determine which one will produce the

best results for your body. ( pert advice may vary depending on your health and

body building goals and current level of development.

9n 1ardio

There are several cardiovascular machines available that offer different benefits.

There are actually various ob@ectives for doing cardio. The most common would


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be burning off e tra calories by staying on the machine for around %# to G#

minutes per session.

There are intense cardio e ercises that require more strength and power, with the

aim to boost metabolism. Therefore, the benefits of shedding fat can occur while

doing the e ercise by losing the e tra calories, as well as after when the body

automatically burns off fat through effective metabolism and muscle growth.

Treadmills are the most basic. The advantage of a treadmill is that it allows you to

move at your own pace naturally. Cou do not have to follow a typical plane or fi

your feet on pads for repetitive movements. Studies show that doing alternate

intensities and the natural movement of your body on a treadmill tends to burn

more fat and calories compared to other machines.

3owing machines are another type of equipment that offer calorie-burn. Although

the total may not be as much as a treadmill, you get the added benefit of

developing and toning muscles in your legs, arms, deltoids and bac'. uscle


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burns fat even if you


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composite cords and bands. The equipment may also involve placing round

weights on an e tension. Cou may easily ad@ust the weight accordingly.

ree weight items include barbells, dumbbells, round weights or plates, benches

and power rac's. These are referred to as heavy duty accessories. These are ideal

for home gyms with limited space, beginners and strength trainers. )ortable

equipment include smaller items which may be part of a bigger assembly such as

dumbbells, steps, mats, boards, wor'out benches and stability balls. The

equipment can easily be moved from one place to another.

1onsider the type of e ercises you intend to perform or those that yield the best

results. Cou may not be able to do everything that a commercial gym offers, but

there are several alternate movements that hit or isolate the same muscle

effectively.

Things to 1onsider


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?etermine your current strength and level as a body builder. Beginners usually

progress faster during the early stages by using only free weights. 2ntermediate

and advanced body builders somehow require the use of cables and machines to

isolate muscle groups more, adding to definition and cuts.

Cou will be able to save more space and money by investing in a multi- or total

gym. Add a few round plates and bars as needed instead of getting a full rac'.

Beginners can adequate manage with F to 4 pieces of ! -lb, F -lb, =-lb, !#-lb,

F#-lb and F=-lb plates, F dumbbell bars, F long bars and safety hoo's or clips.

1onsider how much money and space you currently have. Acquire equipment

according to the current available area instead of hoping to renovate, which will

result to added e penses. Start by getting the most important equipment. These

are usually the most e pensive and will consume the bul' of your budget. Cou can

allocate any e tra for other gym paraphernalia and mini accessories.

What is $our B%I?

8hat is Cour B 2 and How ?oes 2t igure in to Cour Body BuildingE


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To ma'e optimum gains in body building, it is important you include a scientific

and accurate approach to the process. 2ndividuals can rely on the body mass

inde or B 2 to determine how much you need to improve in your program. Cou

will find that 'nowing the e act digits will lead to faster progress and enhanced

muscle mass. ?iscover which category you belong in, then ma'e the needed

changes.

8hat is B 2E

Body mass inde , B 2 or Iuetelet inde is a form of statistical measurement that

determines whether an individual


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diagnostic technique to determine levels of obesity in a given population, because

it is very easy to use. 2t is not, however, used as a final tool to diagnose

individuals of obesity.

Cour body mass inde is your actual body weight divided by the square of your

height. The universal unit of measure is 'g mF. Health professionals were able to

measure if a person is too thin or too fat more ob@ectively during the !$=#s and

!$G#s. 9ne of the main purposes of B 2 is to determine how sedentary people

are based on their average body composition.

The value settings for individuals areD !".= to F= B 2 can mean ideal or optimal

weightJ below !".= can mean underweight and above F= can mean overweight. 2f

a person has a B 2 lower than !:.=, it can mean that anore ia or other eating

disorders are present. 2f a person has a B 2 higher than %#, it can mean that

obesity or morbid obesity is present.

The 1ategories


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7nowing your B 2 will identify and compare your actual body weight from the

desirable or normal values proportionate to your height. ( cess weight or lac' of

it usually stems from abnormal body fat or adipose tissue levels. uscularity may

alter or present inaccurate values since muscle is heavy. The B 2 values apply as

statistical categories only when used among adults. These do not determine

whether a person is healthy or not.

Severely underweight individuals are described as having a B 2 lower than !G.=

and a B 2 )rime below #.G#. 6nderweight individuals have a B 2 of !G.= to !".=

and a B 2 )rime of #.G to #.:4. 2ndividuals with normal weights have a B 2 of

!".= to F= and a B 2 )rime of #.:4 to !.#. 9verweight individuals have a B 2 of

F= to %# and a B 2 )rime of !.# to !.F.

)ersons classified under 9bese 1lass 2 have a B 2 of %# to %= and a B 2 )rime of

!.F to !.4 Those classified under 9bese 1lass 22 have a B 2 of %= to 4# and a B 2

)rime of !.4 to !.G. Those in 9bese 1lass 222 have a B 2 higher than 4# and a

B 2 )rime above !.G.


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According to a 6.S. national survey, =$K of all men and 4$K of all women in

America are categori ed as overweight or have a B 2 above F=. FK of men and

4K of women were classified as e tremely obese. 1hildren use B 2 differently.

The calculation is similar as the adults, but values are compared to typical ones in

children belonging to the same age and gender group.

8hat 2t eans to the Body Builder

7nowing your B 2 will help identify whether or not you need to lose more body

fat or gain more muscle mass. 2n some cases, body builders may find that they

fall in the overweight or even obese category because their weights are described

as too heavy for their heights.

There are body builders with only 4K to "K body fat but weight over F## pounds

on a less than G-foot frame. atural body builders will find B 2 values ideal in

oning in on the proper training program that will lead to their ideal fitness level


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and physique.

2n most cases, the categories and values provided in the B 2 inde are

appropriate for body builders in the beginner, intermediate and advanced levels.

Beginners will benefit the most since they can determine how near or far they are

from the ideal value based on the numbers. (ach point will indicate how close you

are to your goal. Cou may add other measuring tools and methods such as

calipers and water measurements to get accurate details about your body fat

percentage and muscle mass composition.

Beginner Routines

Body Building 3outines for the Beginner

(very individual will respond differently to e ercises and body building routines.

Some of the ma@or aspects that will affect muscle growth and condition are

current strength level, activity tolerance, capacity to heal or recover, body type

and genetics. Beginners should 'eep in mind that their wor'outs should never be


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the same as an advanced body builders. 2f they do they may ris' overtraining and

quitting entirely.

Starter Tips

Beginners should ma'e their goals and ob@ective for body building reasonable and

realistic. (veryone e perience body changes and improvements in their physiques

during the first few wee's or months. However, growth and development will

begin to slow down as they enter the intermediate level. Stricter diets and more

consistent routines are required to continue progress.

?o not copy everything that you read in maga ines and boo's. )rofessional body

building routines are not suited for beginners. Ta'e note that most of the routines

that advanced and pro body builders use are very lengthy and intense.

Some of the individuals get through their programs because of the assistance of


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illegal substances and drugs. ?o not follow someone else


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( perts recommend that beginners practice with free weights first to gain a sense

of balance and proper feel of the e ercises. ?umbbells and barbells should be the

core of your first wor'outs.

The squat is the most important e ercise for every beginner. 2t is entirely safe if

done correctly and can do wonders for your body. The targeted muscle groups

include the core or abdominals, the traps, lower bac', quads or thighs,

hamstrings and parts of the calves. ?o F wor'ing sets of !F to != repetitions.

The bench press another effective compound movement which effectively hits the

chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage.

?o F wor'ing sets of !# to !F repetitions. e t is the bent-over row, which

targets the entire bac', rear deltoids, biceps and some parts of the forearms. Also

do F wor'ing sets of !# to !F repetitions.

Another good e ercise is the military press, which wor's all three heads of the


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can hit other muscles instead, or worse, cause in@ury or overtraining. 7eep a

training log to view your progress over a period of wee's and months, and chec'

if you can add more weight.

Intermediate Routines

Body Building 3outines for the 2ntermediate

At this time, you should already have mastered the basic e ercises and strict and

proper form for consistent period of !G to F4 wee's. There are several definitions

for the intermediate body builder, but the most important thing is that you should

already be prepared to ta'e on bigger challenges and levels of stress that starters

cannot tolerate. 3outines will incorporate new movements that reveal more

muscles.

8hat 2t eans to Be an 2ntermediate

Time is the first factor to consider if you have successfully moved on from


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beginner to intermediate level. Some e perts believe that an individual should at

least have wor'ed out consistently for a minimum of G to !F months before being

categori ed an intermediate body builder.

9thers may consider an individual graduating from starter class after a period of

F to % years or after !## to F## wor'out sessions. 9thers use particular strength

levels such as being able to bench press your actual weight, curl =#K of actual

weight, shoulder press :=K of actual weight, etc.

9ther e perts are more concerned about quality than the period of time or

strength. They believe that an individual should only move on to the intermediate

class after he or she has successfully improved the mind-muscle connection.

Cou should be able to control muscle movement accordingly by hitting the fibers

specifically. Cou will be more prepared to do isolation movements by getting to

'now the feel when lifting instead of basic repetitions.


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An individual


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This is the period when you can add more weight, more sets, more e ercises and

incorporate machines and angular movements that hit deep-lying muscle fibers

more effectively. Cou may even add ! to F days per wee' depending on your

activity tolerance and rate of recovery.

2t is vital that you continue to prevent overtraining by limiting your wor'outs to

no more than 4= minutes per session and no more than 4 days per wee'. Cou

may now divide body parts among wor'out days to conserve energy and enhance

recuperation. This method is called split-training.

8hat to ?o

Start by identifying the muscle groups you


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2f you can recover between wor'outs faster, you can add more days such as

wor'ing out % consecutive days, ta'ing ! to F days off, and then repeating the

cycle again. Always listen to your body through signs li'e muscle fatigue,

willingness to return to the gym for another wor'out and food cravings.

ost intermediates find it most effective to split the muscle groups over % days

then using the 4th day to wor' out problem muscles a Fnd time. Some muscles

tend to respond poorly e cept if you frequently stimulate it to new growth. Cou

may also use the 4th day to wor' out minor muscles such as forearms, calves,

traps, lower bac' and abs.

8hen choosing e ercises, it is advised to select ! to F compound movements,

plus ! isolation movement. An e ample for the chest would be bench press,

incline dumbbell press and dumbbell flye. The compound movement will let blood

flow through the entire area and related muscles, while the isolation e ercise will

hit the entire body part specifically, adding more definition and form.


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&d'anced Routines

Body Building 3outines for the Advanced

Advanced body builders are an elite group of individuals who have successfully

overcome the odds and remained consistent in their training. At this level, almost

everyone has already gained quality muscle mass, as well as lost significant

amounts of body fat. Their physiques may already be close to their ultimate

goals. 8ith a little polish, time and patience, you will be a symbol of symmetry

and se uality.

About the Advanced Body Builder

Advanced body builders are usually defined by e perts as those who have already

mastered both basic and comple movements. These are consistent gym

enthusiasts who can easily get a feel of the muscles wor'ing. To be considered in


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the advanced level, you should already have 'nown well your muscle-mind

connection, levels of tolerance to stress and recovery rate.

Cou should be able to identify on your own if your diet is in par with your training,

if you have reached a plateau or are overtraining. 9thers classify body builders as

advanced according to the number of years they have been wor'ing out. ost will

only consider you advanced if you have been wor'ing out consistently for F to %

years at least.

2ndividuals in the advanced level are able to recover faster and will need to

isolate each muscle group further to attain definition and cuts. 8hile most

beginners and intermediates aim for si e, advanced body builders aim to refine

the muscle mass they have gained.

The initial two phases may be referred to as bul'ing stages, while the advanced

phase may be referred to as the cutting phase for some individuals. Advanced

body building may also be the maintenance phase wherein individuals maintain


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the muscle si e and only intend to create a more symmetrical appearance.

apping Cour 3outine

The common practice among body builders is to increase the intensity of their

wor'outs by adding more days, more sets, more repetitions and more e ercises

in their routines. atural body builders, however, may find that wor'ing out 4 to =

days per wee' is sufficient, while others may benefit from a G-day-a-wee'

wor'out.

Always consider the possibility of overtraining so spread out the e ercises, muscle

groups and intensity levels evenly throughout the allowable days every wee'.

Since you will be doing more sets, e ercises and repetitions for each body part,

you should also give enough time for these to recover.

any trainers recommend adding ! to F more e ercises for a total of 4 to = per


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body part. The e ercises will be comprised of F to % compound movements and F

to % isolation movements. An e ample for quads or the thighs would be the

barbell squat, leg press, barbell lunge, leg e tension and hac' squat. Smaller

muscle groups li'e the biceps, triceps and abs can be efficiently targeted with

fewer sets to avoid overtraining. A total of F to 4 e ercises for the minor groups

are adequate.

9ther trainers recommend changing the intensity of wor'outs per wee' to

prevent overtraining. 8ee's or days may be classified as light, moderate or

heavy. 5ight days are described as lifting lighter weights or loads or reducing the

number of e ercises and sets. oderate days are described as lifting fairly heavy

weights, while heavy days are described as lifting up to "=K to $=K of

ma imum. 1ycle the intensity among the given wee's or days.

ore Techniques

To add intensity to your routine, you may now incorporate techniques that


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produce new 'inds of stress to the muscles. )roper form is essential as well as

maintaining the mind-muscle connection with each rep.

a'e sure you e tend and contract your muscles fully for optimum gains.

Supersets are e cellent for saving time and stressing two muscles simultaneously.

ore blood is pumped to the area, spurring new growth such as doing bench

presses and pull-ups alternately.

Another method is doing tri-sets. These are similar to supersets but you do one

e ercise after another for a total of % sets for the same body part. An e ample

would be doing a set of barbell curls, followed immediately by a set of preacher

curls then finish off with a set of concentration curls. The approach will cause a

burn li'e never before.

There is also the pre-e haustion technique wherein you fatigue your target

muscle group by doing one set of isolation e ercise to failure, followed by one set

of !# to !F reps of a compound e ercise for the same muscle. The opposite is


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post-e haustion where you first do a wor'ing set of the compound e ercise,

followed by an isolation movement to failure. 3emember to give as little rest time

as possible between e ercises to maintain the pump and burn.

(iet and Body Building

?iet and Body Building

( perts say that body building is !=K e ercise and "=K nutrition. Cour diet is

one of the core pillars of building and maintaining quality muscle. This is why you

should consider all the important foods, as well as the ones that can ruin your

physique and dampen progress. 2t is vital to rely on basic and natural foods that

will yield the most productive results. The diet plan will differ depending on your

actual body type.

The % (ssential 2tems

!. 1arbohydrates.


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These are the main energy source of the body to perform various tas's, functions

and activities. The pancreas releases insulin, a hormone after carbohydrates is

ta'en in the body. 2nsulin is vital for body builders since it ta'es the

carbohydrates then stores them in the muscle or as fat. 2nsulin ta'es the amino

acids or protein to be sheltered within the muscle for repair and recovery. 1arbs

should be ta'en in adequate amounts, or else you ris' storing a lot of fat from the

surge of insulin.

1omple carbohydrates are good sources of energy and are classified into either

starchy or fibrous. Starchy carbs tend to be digested very quic'ly, more li'ely

being stored as fat.

( amples of comple carbohydrates are oats, wheat and brown rice. Starchy carb

e amples are pasta, breads and white rice. ibrous carbohydrates include carrots,

broccoli and spinach which are good for digestion. 2t is recommended that bbody

builders eat about !.= to % grams of carbohydrates for each pound they weigh

daily.


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F. )rotein.

This is the most important element for building muscle. (very tissue in the body

is created from protein such as muscle, s'in and hair. )rotein boosts metabolism

by F#K when consumed, plus creates a timed release for carbohydrates so that

energy is sustained sufficiently for a variety of activities.

( perts recommend body builders to eat at least ! to !.= grams of protein for

each pound they weigh daily. &ood protein sources should be low in fat such as

tuna, selected red meats, tur'ey and chic'en breast.

%. &ood fats.

Hormones are created from fats and all cells in the human body contain fat. 2t is


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important to consume adequate amounts of healthy fats to ensure that chemical

reactions and hormone production are optimal. There are % fat types namely

saturated, monounsaturated and polyunsaturated. Saturated fats should only be

consumed in very small amounts since it can lead to heart and cardiovascular

problems.

( amples are coconut oil and palm oil. onounsaturated fats contain essential

fatty acids that help lower cholesterol levels. ( amples are natural peanut butter,

fish oils and olive oil. )olyunsaturated fats do not affect cholesterol levels.

( amples are corn oil, sunflower oil and soybean oil.

3ules to 5ive By

A body builders diet should comprise of small frequent meals. 1alculate how

much protein, carbohydrates and fats you need on a daily basis, and then spread

them out evenly among the number of meals per day. ats should comprise no

more than !#K to !=K of each meal.


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2deally, meals should be eaten every F.= to % hours. Ta'ing in small frequent

meals will help your body digest food better, prevent hunger pangs, as well as

boost metabolism which enhances fat burn. 5arge meals of ! to % times a day can

cause insulin spi'es.

&et your nutrients and essential elements from whole solid foods. 2f you plan to

ta'e supplements, these should only function to fill in any lac'ing item to

complete your recommended dietary allowance, and not as a staple meal. Ta'e a

vitamin supplement as well. ?rin' " to !F glasses of water per day. Cou may

store a whole gallon then consume it throughout the day.

About 1alories

?etermine your lean body mass with the use of a caliper or other 'nown methods

or devices. 1alculate your daily base caloric inta'e by multiplying your lean body

mass by !F. The ?ivide the total into the number of meals you plan to consume


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per day.

Cou can then evenly spread out the foods you have selected to ensure that you

are ta'ing equal amounts of calories per meal. 7eep a log boo' about your diet

and ma'e the necessary changes as necessary. 2t is advised to cycle your calorie

inta'e over the wee' or month to boost metabolism and enhance fat loss.

)u##lements

Supplements

2f you


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Supplement 2nformation

Supplements are products that are ta'en to help individuals achieve their

recommended nutrients and muscle-building elements on a daily basis. Since

body builders have special requirements when it comes to protein, carbohydrates,

vitamins and minerals, calories etc, it might be difficult and inconvenient to eat a

meal for every requirement. Supplements come in forms li'e tablets, capsules,

powders, liquid drin's, bars and gels that can quic'ly be consumed any time of

the day.

Another advantage of supplements for body builders is that you can get the

necessary element without ta'ing in e tra calories. Cou can build muscle without

unwanted fat. )roducts have various actions in the body and can be categori ed

according to the basic and accessory.

Basic supplements primarily help provide the necessary amounts for building

muscle, while accessory supplements are intended to improve the performance of


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basic supplements and add more polish to physiques. ( amples of basic

supplements for body builders are protein powders, B1AAs and multivitamins.

( amples of accessories are creatine and nitrous o ide.

Available )roducts

Body builders need to consume at least ! to !.= grams of protein for each pound

of bodyweight. Several body builders are not able to eat = or more times per day

so protein supplements are a convenient way to help fill in the gaps. )rotein

powders and bars can be consumed as snac's or as full meal replacements. (ach

serving can contain around F# to =# grams of protein.

There are different types of protein depending on the source. 8hey protein is one

type that can either be a concentrate or isolate. 2solates are absorbed faster and

better compared to concentrates. 1asein protein is slow-digesting and ideal

before going to bed. Cour body will continue to build and repair muscle as you

sleep, preventing any catabolic activity.


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ultivitamins are vital for the body to function properly and prevent disease.

(very mineral and vitamin leads to a biochemical reactions. ultivitamins are best

ta'en in the morning after brea'fast.

B1AAs or branch chain amino acids are helpful for building muscle and improving

activities inside the body. The body cannot naturally create amino acids so you

need to ta'e them in an artificial form. The $ essential amino acids are leucine,

isoleucine, histidine, lysine, tryptophan, valine, methionine and phenylalanine.

ore Supplements

1reatine is naturally produced in the body and provides energy for quic' powerful

movements. 1reatine phosphate is created as well, which brea's down then

restructures to create AT), leading to more energy for longer-lasting and high

intensity wor'outs. 1reatine is important for maintaining energy as you due

heavy and difficult sets. 2t helps you recover quic'ly during and after your


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wor'out.

( perts recommend that individuals should ta'e = to !# grams of creatine per

day. Those over F## pounds should ta'e more. There are plain creatine

monohydrate supplements and microni ed creatine supplements. These generally

serve the same function but some people may not notice any gains.

Cou do not need to load up on creatine when startingJ it is also advised to cycle

usage every 4 to G wee's. 8ater rushes to the cells and muscles as you ta'e the

supplement. Cou may notice losing some weight once you stop ta'ing creatine

because of the reduced water content in muscles and cells.

Body builders also ta'e fish oil since it is a good source of omega-% fatty acids

and essential fatty acids that lower bad cholesterol and enhance muscle growth.

9ther benefits include maintenance of @oint fle ibility, visual acuity, nerve function


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and brain function. These are available in pills, capsules and liquid drin's. itrous

o ide wor's by providing a greater pump as blood is rushed into the muscles

more effectively. The product wor's best when ta'en together with protein. There

are some protein supplements that already contain nitrous o ide.

*utrition

utrition for the Body Builder

The proper diet for a body builder is a scientific approach that requires careful

planning to render the best results. The use of phasing is important for muscles

to develop and respond adequately to different types of stress. Aside from

'nowing which foods and supplements to ta'e, proper timing and amounts are

equally vital to gain the most benefits and achieve si e and shape.

The )hases

Body builders usually go through F to % phases in their training program to gain


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quality mass, strength and definition. The phases are usually divided over %, G or

!F months depending on each individuals goals. The first phase generally focuses

on strength, the second on building muscle mass and the third on losing fat and

achieving definition or cuts. 9ther body builders use only F phases namely the

bul'ing and cutting phase.

The nutritional needs for each phase differs. ?uring the bul'ing, mass building or

strength gaining phase, individuals need as many calories, protein and

carbohydrates as possible to build quality muscle.

ood choices during these initial stages usually include a lot of red meat, chic'en

breast, oats, rice and supplements to reach the prescribed calorie count. As for

macronutrients, body builders meals should comprise of !=-F=K protein, !=-F=K

fat and =#-G#K carbohydrates.

?uring the cutting or definition phase, individuals need to watch their food

sources and reduce their daily caloric inta'e of fat. eals usually are comprised of


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F#-%#K protein, !#-!=K fat and 4#-==K carbohydrates. at sources should

include more of the monounsaturated or polyunsaturated types.

?iet and Training

!. Before wor'ing out. eals before wor'out should contain enough

carbohydrates to fuel all activities. Body builders usually need around !.= to %

grams of carbohydrates per pound of bodyweight per day. 2t is recommended to

ta'e carbohydrates ! to F hours before e ercise for it to be digested in a timely

manner, thus leading to more productive and intense energy during wor'outs.

?uring most meals eating more comple carbohydrates are needed because they

are absorbed more slowly and storing energy in the muscles. ( amples are oats,

whole wheat and brown rice. Cou may eat starchy carbs @ust before hitting the

gym to provide instant energy. ( amples are potatoes and pasta.


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F. ?uring the wor'out. Cou will need to provide enough building bloc's for

muscles while e ercising by consuming protein. Cou can do this by consuming

protein supplements in the form of protein drin's or bar. Ta'e sips or bites in

between sets until you complete the entire routine. F# to %# grams would be

enough for each session.

%. After wor'ing out. Cou need to refuel immediately post-wor'out by consuming

adequate amounts of protein and carbohydrates. Cou can eat a meal about %#

minutes after hitting the gym. This is also the time some body builders ta'e a

multivitamin, fish oil or B1AAs.

Tips from the )ros

5earn how to cycle calories and carbohydrates for faster fat loss. There is a

hormone called leptin which signals the body to start hoarding fat once it goes

into suboptimal levels. 5eptin usually drops when you start to lower your caloric

and carbohydrate inta'e when moving from the bul'ing into the cutting phase.


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1ycling calories and carbohydrates will maintain normal leptin levels, thus

allowing your body to get rid of fat more readily. 8hen dropping calories or

carbohydrates, it is recommended that you reduce only about F## to %## calories

at most from your base caloric inta'e. Cou may increase the calories slightly by

!=# to F=# on certain days to maintain the cycle.

Attain your macronutrient requirements from whole foods li'e lean meat cuts,

chic'en breasts, tur'ey, s'im mil', soy and nuts. ever starve yourself when

attempting to lose weight since your leptin level can drop leading to muscle

cannibalism and fat hoarding.

?rin' plenty of water to replace lost fluid. 1ontrol your inta'e of sugars and

sweets but reward yourself occasionally with moderate treats to prevent craving

and hunger pangs. A recommendation is to not to eat any carbohydrates during

your last meal or before going to bed to prevent fat storage. 5imit inta'e of

caffeinated products that can lead to dehydration.


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)teroids

The Ha ards of Steroids

Since the !$G#s, athletes have been using steroids to enhance physical

performance and gain muscle li'e never before. Body builders, in particular, have

closely been identified with drug abuse. The ris's run high among many

especially in the pro ran's. There have been a number of deaths and grave

conditions because of the various side effects of anabolic drugs. 2s an ama ing

body worth all the health ha ardsE

Steroid acts

Anabolic steroids are synthetic copies of the male se hormone, testosterone.

)rimarily, these were created for medical and clinical purposes such as treating

muscle-wasting in A2?S patients and severe anemia. 1orticosteroids are


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prescribed by physicians to treat inflammation and swelling.

The treatment is called H3T or hormone replacement therapy, which helps

individuals produce more of the hormone their bodies are unable to do naturally.

?octors, however, never prescribe anabolic drugs to healthy individuals to build

muscle. 8ithout a doctor


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compete with drug-enhanced athletes.

The 1onsequences

Some of the ma@or side effects of anabolic steroids include cancer, high blood

pressure, increase in 5?5 or bad cholesterol, liver tumor, @aundice, heart attac',

stro'e, enlarged heart, acne, oily scalp and s'in, baldness, gynecomastia or

enlargement of the breast among males, shrun'en testicles, infertility, low sperm

count, impotence, stunted growth among teenagers, H2> or hepatitis from

infected needles, reduced natural production of testosterone, headache, nose

bleed, and altered thyroid function.

2t can cause insulin insensitivity, enlargement of the prostate, increased body

hair, water retention or dehydration, nausea, abdominal pain, blac' tarry stools,

anaphylactic shoc', edema, chills, bone pain, fetal damage, gallbladder stones,

hives, hypercalcemia, depressed immune system, sore tongue, weight gain or

loss, septic shoc', lethargy, irregular menstruation, diarrhea, vomiting,


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constipation and thinning of hair.

Steroids can also cause psychological side effects. The most popular would be fits

of rage or roid rage wherein abusers suddenly develop feelings of anger and

hatred. 9ther effects include mood swings, depression from low testosterone

levels and rise in estrogen levels, hyperactivity and brain damage.

Steroid ust-7nows

Steroid dangers can affect both men and women, of any age and at various rates.

Some may e perience symptoms early on during their course of inta'e while

others may ta'e years to develop. )regnant women put their babies at ris' by

ta'ing anabolic drugs. The muscle-building benefits among teenagers are

basically short-lived and si e and definition will disappear once they stop ta'ing

the substance.


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Steroids can 'ill. Anabolic drugs pose a variety of side effects and conditions that

can ultimately lead to death. Since it is a regulated substance, illegal acquisition

cannot guarantee you authenticity, safety and purity of the product. Cou are

placing yourself at ris' by investing in possible contaminated products.

The process of manufacturing and distribution through illegal means the product

is li'ely compromised because of law restrictions. 2ndividuals possessing the

drugs illegally can be imprisoned for up to = years and fined thousands of dollars.

a@ority of body builders in the pro ran's ta'e steroids . atural body builders

can


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The 8orld of )rofessional Body Building - ?o Cou Aspire to &o )roE

Body building is a very e treme sport requiring a lot of discipline, careful planning

and nonstop preparation and conditioning. Although e ercise, nutrition and rest

are the % cores that ma'e up a good athlete, there is one thing that separates the

pros from the regular lifters - genetics. ot everyone has the propensity to build

muscle regardless of how sound their program is. ?o you have what it ta'esE

Tips from a )ro Body Builder

The first thing that every body builder has to reali e is that not everyone can

become a pro. 9nly ! out of every !#,### individuals are genetically endowed to

build and 'eep muscle, burn fat, last through intense wor'outs and recover fast

enough. &reat e amples are Arnold Schwar enegger, Sergio 9liva and ;ay 1utler.

(ven though there are thousands of mesomorphs around the world, their bodies

can only acquire so much muscle mass, even with the use of anabolic drugs.


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The main idea behind body building contests is that whoever has the most

strengths and least wea'nesses, or whoever presents a well-rounded muscular

physique and e cellent symmetry at the same time wins. There are : mandatory

poses that display all the muscle groups wherein contestants will be @udged.

1riteria for @udging usually include muscle separation, conditioning, muscle mass,

presentation or how well the athlete poses and, at times, audience impact.

Some of the events include special performances which require a lot of charisma

and style. Body building is a sport highly involved in other social affairs as well.

8inners or champions are usually invited to be spo'espeople for programs or

products.

Top pros earn a lot of money from shows, e hibitions, guest posing and product

endorsements. 2n contests, the top G contestants can earn anywhere from L=,###

to LF=#,### a show depending on their placing and sponsors. Additional pri es

may be included such as a brand-new vehicle or watch.


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Shows require a lot of preparation which often results to mental and physical

fatigue. Strict dieting and intense routines are used by every serious body builder

to hopefully get to their target weight. This is the time when daily caloric inta'e is

counted accurately and special supplements bring out the best definition and

condition possible.

Athletes need to ma'e sure that water gets to their muscles and not under the

s'in to prevent a flat and smooth appearance. 9ther preparations include

practicing for a performance *if required+, tanning and shaving.

How to Iualify

The 2 BB is the top pro body building federation in the world. To become a pro,

one should enter a )1 6SA competition. There are G weight classes in the )1

en


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The winners of each class may request professional status. )ro aspirants may

enter the 2 BB 8orld 1hampionships, wherein winning a class ma'es a contestant

eligible in the pro ran's. The same applies for the 2 BB orth American

1hampionships.

There are qualifying contests to ma'e one eligible to @oin the )1 1hampionships.

The most prestigious pro body building contest of all is the r. 9lympia, followed

by the Arnold Schwar enegger 1lassic. 9nly top-ran'ing pros in qualifying

contests can earn invites to these ma@or events. 8inners or those in the top ran's

are considered to be the best in the world.


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o- onsense uscle Building

Vince DelMontes No-Nonsense Muscle Building Program is exactly what it says it is no-nonsense!Pro essional itness coach Vince "lows the lid o the "ody"uilding su##lement and maga$ineindustry. %e warns you against the lies you&e "een ed "y so-called ex#erts who want you to ail sothat you eel the only way to gain muscle is to ta'e the su##lements they are selling.

DelMonte s#ells out the dos and donts &ery clearly so you do not ha&e to ta'e recourse to trial anderror. (he idea is not to train li'e a "ody"uilder to "ecome a "ody"uilder. )our "ody is uni*ue and itsre*uirements are di erent. +mitating the training o cham#ion "ody"uilders has no rele&ance or #eo#lewho are "attling the s'inny gene or ,ust want to get it.

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