There are four main bodybuilding basics that every professional bodybuilder lives by. F.I.R.E…
Fail, Increase, Rest, Eat
The First of the How To Bodybuilding Basics Is To Fail
By fail I mean no matter how hard you try you cannot lift even one more rep with good form. Train to failure on each of 4 or 5 sets. Do not stop just because you reach the required number of reps if you can do one more do one more.
Bodybuilding Success does not mean working up a bit of a sweat it means an eye popping, knuckles bleeding, chest busting “Gerrrrrr” type of hard!
Sorry I got carried away it’s not quite like that but near enough! Just train hard, very hard but stop short of causing injury (and your eyes popping out)
For muscles to get stronger and bigger you must break them down to force them to repair themselves. To break your muscle down you must train until your muscle fails to lift anymore.
To encourage the body to build stronger bigger muscles by Hypertrophy lift enough weight to ensure that your muscles fail between 8-12 repetitions per set for exercises involving the upper body and between 12-15 reps per set for the lower body.
The Second How to Bodybuilding Basics is Increase
The word progressive should always precede the words weight training as in Progressive Weight Training. The second of the bodybuilding success tips for muscle growth and getting stronger is you must progressively add greater loads each bodybuilding session. This increases the intensity of the load on the muscle each time you train it. In turn causing more tears, more repairs and the adding of more size and strength to the fibers.
Always add extra weight each bodybuilding session or do extra reps. This is why your training log is so important it is a reminder of what you did last time and the motivator to coax you to do more than that this time. Each session should always be your personal best. Pin this statement inside your locker. “Was that really your personal best?” The stronger you become the more intensity of exercise will be required to make a difference to the muscles. Getting an online fitness trainer should allow you to reach your bodybuilding goals quicker.
Bodybuilding tips: This is why you should not follow the routines of the elite bodybuilding athletes in the magazines. Their routines are super intense to break down their already well trained muscles. Their genetics have endowed them with a disposition that will allow them to train at this very high level.
Bodybuilding Basics 3 – Rest Builds Muscle Not Training
This is probably the most important of bodybuilding tips ever. Resting is where the real bodybuilding take place, the training only causes the trauma. It the resting that does the bodybuilding. Allow plenty of rest time for your muscles to repair and recuperate for at least one day between sessions. Train one body part per week. Rest with the same enthusiasm as when you train. The all important repair process takes place when you are resting. You must always remember muscles get bigger when resting not when you are training. Rest with the same enthusiasm as when you train. If you’re having trouble sleeping check out some herbal remedies that can help you sleep better. This is so important I have said it twice!
How to Bodybuilding Basics 4 – Eat Plenty of Protein
The last of the bodybuilding basics tip is to eat protein, lots of it. This can be as hard as the training. You need to consume loads of the stuff (and wash it down with plenty of water).
It sounds a bit unpleasant but for bodybuilding and strength training you must consume more protein than your body will excrete. This keeps your body in a positive nitrogen balance. Along with getting plenty of rest this promotes an optimal state for muscle repair and recovery.
I have found the most quoted quantity of protein for body building as 1.8 multiplied by your body weight giving the grams of protein you must eat over the course of the day. More accurately you should ensure that between 1.4 and 1.8 times your body weight is consumed depending upon your activity level during the day.
For bodybuilding at least 15% of the total calories you consume should come from high quality protein food sources such as:
- Chicken and Turkey Breast
- Lean Red Meat
- Low or non fat dairy products
- Eggs but mostly egg whites for example an omelet with 1 whole egg and 3 egg whites.
- Protein supplements such as Whey
Important to remember it is a supplement only as most of the protein must come from the above mentioned sources. Split the amount of protein into 5 or 6 meals of at least 20 grams to be consumed over the course of the day.
Conclusion of Bodybuilding Basics For Success
This is one of the common bodybuilding tips-Taking a good quality protein shake directly after training seems to be universally recommended to help replenish the nutrients lost during a hard F.I.R.E bodybuilding session. The same principal would apply to drinking the water. Drink plenty with each meal and before and during your bodybuilding workout. The British Dietetic Association recommends a water intake of least 1.5 liters per day. Add at least another liter if you are working out. Add even more in hot weather. The reasons it is important to bodybuilding is it helps you train longer and harder by allowing excess heat generated by your body during exercise to be dispersed via sweat. It also helps the blood remove harmful toxins. Important note, do not wait until you feel thirsty before drinking. If you are thirsty your body is already being stressed by the lack of water and losing its ability to train hard. Just like eating that elephant of protein break drinking water down into manageable chunks throughout the day and make sure to take extra while training.