Three Things To Know About Supplementing As Part Of Your Bodybuilding Routine

Bodybuilding and supplementing appear to go hand in hand. Most guys who build tons of muscle in the gym usually have a secret, nutritional weapon up their sleeves. Some even use prohormones and other products to help them bulk up. Before you start shopping for a supplement, however, there are a few, crucial things that you should know.

Good Nutrition Starts At The Table

The best way to fuel yourself up for a good workout is to eat right. Vitamins, supplements and any other manufactured product will not be absorbed and synthesized as well as natural foods. Start getting your protein from eggs, lean meats, fish and leafy greens. If heavy, solid meals aren’t helping you bulk up like you want them to, then you can start supplementing. Don’t expect any pill, shake, powder or shot to make up for a poor diet and all-around laziness when it comes to good nutrition. You might get good results from a superior product, but the results will be temporary if you don’t start eating right.

Don’t Get Carried Away With Food When You Start Taking Prohormones

A good prohormone will accomplish a number of things. Commonly referred to as performance enhancers, these products can increase your endurance and shorten your recovery times. They can also significantly increase your muscle mass. While you’ll definitely need to consume more calories in order to compensate for the extra calories that you’re burning in your increasingly grueling workouts, you still have to pay attention to where these calories are coming from. Choose your meals and snacks carefully so that you’re building lean muscle mass, rather than packing on unattractive and unnecessary fat stores.

Never Make Supplements Or Prohormones Your First Step

When you start bodybuilding, take some time to see the results that you’re capable of producing on your own. Outside products are designed to help people push past their perceived limits in bodybuilding. It’s also important to give your body adequate time to adapt to the physical rigors of your new bodybuilding routine, before you start putting any additional stresses or demands on it.

When you do begin supplementing, start slow. If using a prohormone for the first time, don’t try stacking it. Take one product at a time to gauge how your body responds. This will make it easy to identify the source of any adverse effects along with the products that are best in line with your needs and goals.

Five Bodybuilding Tips From Arnold Schwarzenegger For The Beginning Weightlifter

Arnold Schwarzenegger is probably the first man you picture when you think about bodybuilding, and for good reason. With over 22 competitions under his belt before 1980 and 6 world records in weight lifting, he is seen as one of the bodybuilding world’s most important figures. His wealth of knowledge about strength building, bulking, and cutting is a fantastic place for any beginner to start before finding the right routine for themselves.

For the beginning bodybuilder the best place to start is growth, says Arnold. Only after a target strength and size are achieved should you even begin worrying about cutting and refining. The best exercises for this are ones that work multiple muscle groups at once, such as the squat, deadlift, bench press, etc. Using multiple muscle groups allows you to use more weight in your routine earlier in your training, which Arnold believes is the key for quicker gains.

Using heavier weights for lower repetitions, preferably to the point of muscle failure, will help stimulate muscle growth faster. If you find yourself finishing more than 12 reps before your muscles give out, you are doing it wrong. Shocking your muscles out of complacency with different exercises is key to seeing continual gains. So, do not stick to just one routine, and try to work the same group from multiple angles.

Diet can be just as important in bodybuilding as exercising, and Arnold has some great tips for you there as well. Although there is a lot of debate about the right amount of protein you need while training, he believes that for every pound of bodyweight, you need one gram of protein. This can be difficult to manage for larger bodybuilders, but by having five meals a day instead of the usual three, you can take your required protein in more manageable chunks. Protein shakes and supplements can fill in any gaps you may have in your nutritional needs.

For the beginner, bodybuilding looks like an intimidating prospect, but with some help of a former Mr. Universe, you can overcome your fears and start finding those gains you have always wanted. Remember to work until muscle failure and to change up your routine, as well as making sure you get every bit of nutrition your body needs to make quick recoveries and great muscle mass. With these tips in mind, and with a lot of hard work, it will be easier than you think.

Bodybuilding Made Easier With These Diet Tips

Because of the many different ways in which various aspects can be approached, bodybuilding can be quite confusing. However, some things remain etched in stone, especially as far as nutrition is concerned. Building muscle without accumulating fat can prove daunting for some. With this in mind, there are several tips that could help one in their quest to bulk up.

Eating More Meals

For the best results in high muscle growth, diminished body fat and maintaining gastrointestinal health, it would be advisable to eat about 5-6 meals per day. When meals are spaced too far apart, the body finds it hard to burn fat and/or gain lean tissue, and could further result in overeating. The rule of thumb here is to consume about 1000 calories per day, depending on the person’s size and bodybuilding goals.

Eating smaller meals more frequently also increases the amount of insulin released by the body. This hormone is responsible for maintaining glucose levels in the bloodstream, and also serves anabolic functions. Basically, one should eat more frequently so that the pancreas secretes as much insulin as possible.

Consuming Enough Protein

Proteins serve as the body’s main building blocks, with each gram containing about 4 calories. Bodybuilders typically require about one gram of protein for every pound of body weight per day in order to maintain the lean tissue mass. Such individuals remain in a perpetual cycle of tissue degradation and reconstruction, which results in a higher protein demand. Foods like eggs, milk, cheese and poultry are generally good sources of protein.

Eating the Right Fats

Fats contain about 9 calories per gram, which is more than twice the amount found in proteins and carbohydrates. As such, they can be vital sources of energy when stored glycogen is diminished. Furthermore, there’s a direct relationship between the levels of fat and testosterone.

With fats, the key is to get the right ones. Unsaturated fats derived from plant sources are less likely to contribute to cardiovascular diseases as compared to their animal-sourced counterparts. Generally, one should limit fats to less than a third of their caloric intake.


This is easily the most overlooked aspect of bodybuilding. Lack of rest inhibits muscle growth; as one engages in intense training, their body is essentially broken down. Sufficient recovery time is thus necessary to enable the body grow stronger and larger in preparation for being broken down in future. Bodybuilders are advised to set aside one or two rest days each week.