Bodybuilding

Tricks to Make Your Training More Effective

Published

13 years ago

August 6, 2012

F Kyle

Like in any other kind of sport, bodybuilding has some specific tricks which help you to grow your muscle quickly. In this article, you will find some great advice on how to increase the efficiency of your training. Here they are:

-For the small muscle groups perform a fewer set than larger ones. It is proved that during the stage of gaining muscle mass have to be performed no more than 4-6 sets for biceps, triceps, trapezius, posterior delta and other small groups, while for a large group of muscles do 8-10 sets.

Must Read: How To Train Less And Gain More Muscle Mass

-There are few people who know that pulling up is the most effective exercise for back muscles. Especially if you hang the belt weights. Sinking to the bottom point of the amplitude, fully straighten your hands, this way you will reach the maximum of the broad stretch. When lifting try as much as possible arches your back. You do not need to be tightened up to the bar till touch your chin. If you are missing 5-7 cm, this is not the case to worry about. In order to prevent damage to the waist, do not rock the torso.

Must Read: Build Back Muscle Fast: Top 4 Exercises To Do

-If your chest does not respond to bench press, then try to perform pectoral exercises not horizontally, but on a slightly inclined bench (the angle of no more than 20-25 degrees). Keep the same weight. After 2-3 weeks, go back to the horizontal version. Due to this change, the breast will answer quicker to a new stage of growth.

Must Read: How to Bench Press Properly?

-Remember, the priority is always for the lagging muscle groups. Always put them in the exercises for the beginning of the complex. After a rest period or break in the training cycle start training with the lagging muscle groups.

-Try to do not press down a narrow grip and shoulder width apart. This immediately increases the weight of the exercise and, therefore, the triceps receive a new impetus to growth. Perform wide grip if you have pain in the wrists.

-Never skip breakfast, even if your goal is to lose weight! Rejecting the breakfast, you will greatly slow down your metabolism, including the burning process of fat. In addition, in the afternoon hunger will make you overeat. For anyone who is building up muscle, the breakfast is a vital necessity. Imagine, after slipping you have refused full breakfast and ate later during the day. So it may happen that your body starves too many hours than is recommended.only 11.

-Within 20-45 minutes after your workout eats 50-75 grams of carbohydrates. This time is also called biological window. The organism is particularly sensitive to carbohydrates, and you get a chance to recover the maximum spent glycogen.The ideal would be to drink after a workout carbohydrate sports drinks.

-Since the most common problem of beginners is overtraining, all people want to know how this problem can be avoided. The most useful advice here is do not load a single muscle group twice a week and do not make more than 15 sets per muscle even in the specialized program.

Must Read: How to Deal with Overtraining

-If you decide to take creatine, give up the loading phase. Is recommended a 5-day starting loading dose of 20-30 grams per day with subsequent transition to the normal dosage increases the level of creatine in the muscles of no more than the daily intake of 2-3 grams.

-Some people carry a special grip bench presses, which take out from the game the thumb. This is wrong! If in case of normal grip wrist ache, try a special kind of medicine, namely little turn clockwise and then counterclockwise. Just do not overdo it, otherwise, the pain will increase. And in any case, do not try (in order of warm-up), turn down your wrist back.

-When calculating the daily energy needs, take a basis for such a formula: 1 kilogram of body weight = 2 grams protein + 4 grams carbohydrate + 0.6 grams of fat. Fats are best obtained in the form of vegetable fatty acids, which are found in flaxseed and soybean oil.

Must Read: Bodybuilding Diet Myths

-If for some reason you can not get into the gym, replace the iron static to stretching training (20-30 minutes per muscle group). Of course, you will not add too much muscle mass, instead, you will protect you from muscle atrophy.

-Discipline is the key to success. Train, eat and rest on schedule. If you train in the gym chaotic, eat whatever came to hand, and do not rest enough, you will not see the results in a shorter time.

-Do not forget about your neck! This is the only muscle group that is always visible, even in winter. Powerful neck is the card of each athlete. Besides, it perfectly meets the training. Three sets twice a week is enough for great results.

-Eat often! Ideally, should be divided by the number of daily calories into 5-6 meals. In any case, remember: 60% of total calories need to get up to an hour of the day!

-How to choose a mixture of protein? It depends on what goal you set for yourself. If the main goal is the growth of muscles than the best additive is hydrolyzed whey protein, containing not less than 60% protein.

-You have to know that researchers have shown that the ideal time to train is in the afternoon.During this time the muscles get the highest temperature, and the warmer they are, the stronger they become.

-How many sets to perform per exercises per training: one exercise until the failure or do more exercises? Of course, the right answer is few exercises. To this conclusion came most of the bodybuilders, and it is proved to be the most effective.

Of course, this list of tricks are not exhaustive, but following them, you will achieve great results in a reasonable period of time.

Share on Social Media

Up Next

Most Common Errors Admitted When Building Delta and Trapezius Muscles

Don't Miss

Lactic Acid is Good For Your Muscles

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

1 month ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

Check Out Our1 4 Weeks Quality Strength & Lean Muscles

Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

Click Here to Buy SynthaTrope By SynthaPharma

Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

With your FB Plus subscription or active FB Plus Pass, you now have access to 124 weeks of our most popular workout programs, which typically sell for $10-$30 each. Additionally, our popular 4-week Meal Plan is included. This is on top of the 38 Challenges and Programs that are already available to Plus members.

We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

Share on Social Media

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Share on Social Media