General Rules For Bodybuilding Success

In order to succeed in bodybuilding you need to equip yourself with the following bodybuilding rules


  1. You should ensure that each day you go to the gym you have a routine already at the back of your mind of what lifts you are going to undertake that day. If you want to perfect the routines you need to write them down on a piece of paper which will help you to avoid guessing. In order to prevent destruction you need to write the routines you are going to perform that day on a piece of paper.


  1. Motivation – if you want to lift consistently you need to stay highly motivated when you are training. If you are not aware of what motivates you, you should try and find out. Your source of motivations could be to look good or to stay healthy. The moment you find out what motivates you, you should stick with it.


  1. Goals – the other rule you should follow if you want to succeed in bodybuilding is to form goals and strain to achieve them. Your goals should be SMART, which means they should be simple, measurable, attainable, realistic and timely. The good thing about setting goals is that they help you to stay focused in your training.


  1. Consistency – If you want to see results you need to maintain consistency in your training. If you are not consistent in your training you are not going to achieve your bodybuilding goals. Many bodybuilders do not know just how important consistent training is to there bodybuilding success.


  1. Form – it is also very important that you train using proper form when bodybuilding. When you train using proper form, you will be able to work out the right muscles. Apart from helping you work out the right muscles, training in proper form also helps you prevent injuries. Injuries are the main reason as to why many bodybuilders are not able to train consistently.


  1. Rest – The muscles usually grow when a person is resting and not when they are lifting. When you are working out, your muscles usually tear as a result of the increased tension on the muscle tissues. That is the reason you feel weak immediately after an intense workout. When you are resting the muscles are able to recover from the intense workout out and grow larger. This will help them to better handle the new stress you are going to put on them the next time you go to the gym. You should therefore ensure that you take a day off, after two days of consecutive training. You should sleep at least 8 hours each night.


  1. Nutrition – you need to take adequate nutrition in order to build your muscles. Your protein intake should be 1.5 grams of proteins while your carbs intake should be 1.0 grams of every pound that you weigh.


  1. Supplements – supplements are also very important if you want to succeed in bodybuilding. The best supplements in the market are whey proteins and Creatine supplements.

How Bodybuilders Stay Motivated

Self motivation has all to do with making a resolution to emerge successful at every quest that one has to pursue


When one has a resolute determination to tackle an activity and emerge tops, there is a very slim chance of failure. Such willpower is needed by persons who are intent on gaining muscular weight through various bodybuilding techniques. In this particular instance, one needs to have the personal discipline to eat from a healthy diet always and also to adhere to the training regimen that has been set.


Motivation has proven to be a large contributing factor in the careers of many past and present icons of bodybuilding. Those who have had the highest levels of motivation for the profession have gone on to enjoy tremendous success at the global stage. Why is self motivation so important in weight training and bodybuilding? This is because of the fact that these workouts are extremely strenuous especially when followed up on long continuous periods. Since bodybuilding is not a mandatory exercise for survival, the quest to delve into this demanding activities needs to be backed up by tons of self motivation.



If this is not the case, it is probable that the prospective bodybuilder will quit at the slightest muscle ache. In most cases persons will feign injuries and after that they will never set foot in a gym again to pump iron.


What are the best sources of motivational ideas and insights? The prospective or the more seasoned bodybuilder can seek motivation from the Internet. Various sites are replete with inspiring accounts about how accomplished bodybuilders forged ahead from humbling positions in their careers to the pinnacles in which they are presently. There are plenty of articles and forums in which interested readers get valuable tips and insights on how best to train toward gaining muscular weight and bodybuilding success.


The described routines have been perfected through continued practice by the successful athletes and these should serve as enough motivation to show the novices that it is indeed possible to enjoy success. Rome was not built in a day; everyone is always in a hurry to see immediate results but the fact of the matter is that only self motivation seems to hasten any of such processes.


To improve your self motivation you should banish all thoughts of quick success from your mind. Instead of these, adopt a mindset that is affixed on the goals of gaining muscular weight and success at bodybuilding. If you feel that you are not capable of doing so, you can always opt for hypnotherapy.


Prior to getting fully immersed in the bodybuilding process you should self examine and establish your primary motivations for doing so. This is also applicable before you decide to start taking supplements or bodybuilding steroids. In the same breath you should also set goals and standards which you will be supposed to surmount. You may be thoroughly conversant with the process of gaining muscle weight in bodybuilding but with lack of enough self motivation you will never enjoy success in the same.

Creating A Good Bodybuilding Routine

Best Way to Natural Bodybuilding

Natural bodybuilding means bodybuilding the good old-fashioned way: working out, eating right, and not taking steroids or other unhealthy artificial enhancement products. Following a natural bodybuilding routine is the best way to build muscle the right way.

Natural bodybuilding helps you to look and feel great without the harmful side effects of excessive use of supplements. Not only will you get more reliable and consistent results this way, you will have a sense of pride in what you have accomplished, as opposed to relying on monthly bills to keep your physique.

Getting the results you want from natural bodybuilding starts with developing a solid routine. Developing a routine that works takes time, but it’s more than worth it because you won’t have to worry about unnecessary exercises, injuries or lack of motivation. Once you choose a plan, it is essential that you stick to it.

Your routine does not have to be your own, though, and it is a good idea to benefit from what others have learned. The key to a good workout routine is making sure all muscle groups are included and then staying with it once you start. Trying a dozen different routines in a month probably isn’t going to do you any good. Once you find a workout you can do consistently, your body will transform into the unstoppable machine you’ve been dreaming about before you know it.


The 8 keys to a solid natural bodybuilding routine are:

  1. Light cardiovascular exercise and stretching to warm up muscles before lifting.
  2. Switching of muscle groups throughout the week
  3. Increased intensity of your workout each week by increasing number of reps or the amount of weight being lifted.
  4. Taking time to rest between workouts. Your body builds muscle while you are healing on the days you rest. If you don’t give your body time to recoup, you aren’t going to see your muscle mass increasing at the rate it should. This also means taking as much time as you need between sets in the gym.
  5. Increasing caloric intake to support muscle growth.
  6. Eating a diet rich in lean protein, fresh fruits and vegetables, and whole grains.
  7. Supplementing your diet if your foods lack the vitamin, protein and essential fatty acid content you need.
  8. Tracking your progress by bringing a workout journal to keep track of which lifts you did, the number of reps and amount lifted.

Following a natural bodybuilding routine to maximize benefits is important. A thorough search of the information available on natural bodybuilding can be confusing and time consuming. A personal trainer can develop a routine for you, but for a price.

Personal trainers usually cost $ 30 to $ 70 per session, which can add up quickly when they expect you to be there at least twice a week! To avoid spending $ 5,000+ per year, it is a great idea to find a reliable product to purchase with videos and/or books to give you similar training without the ongoing cost.

Once you have a reliable routine, you have to be disciplined enough to stick to it. Keeping track of your results daily is helpful. If you have a day when you are getting frustrated, looking through your previous workouts to see the progress you have made can be enough motivation to continue.

If you don’t want the expense of a personal trainer there are easy-to-follow routines available. Just choose a reputable source, one that has a solid routine and a way to track your progress. Software programs are available that make it easy to track progress and plan future workouts as well.

Also, stay away from products that offer outrageous claims. If it doesn’t sound humanly possible, it probably isn’t. Keep in mind that the goal is to steadily increase your muscle mass, not get shredded in two hours, or whatever else they use to get you to buy.

While a good natural bodybuilding routine will improve your quality of life a ton, you do not have to spend your life savings on a good program. Just put in some time to get the facts and see through the lies, and you will save an unbelievable amount of money and pointless effort!

Now that you are past the rookie stage in bodybuilding, the next step would be to push things up a notch and take on an intermediate bodybuilding routine. This is the level where you are no more a beginner and nor are you too far from becoming a pro. Here are five apt exercises that should be part of the ideal intermediate bodybuilding routine:

Intermediate Bodybuilding Routine Workout #1 – The Incline Press with a Dumbbell: This exercise is designed to mainly work you chest while benefiting your shoulders and triceps as well. Here, you need to lie on an inclined bench at 45 degrees. Next, bring the dumbbells from your tights to your shoulders. Lift the weights over you chest with your palms facing forward and then lower them in a slow manner. Remember to inhale when you lower the weights and exhale when you raise them.

Intermediate Bodybuilding Routine Workout #2 – The Push Down: This exercise focuses on your triceps, chest and shoulders. Here you need to hold on to two parallel bars as far apart as your shoulder width. Then, lift yourself with straight arms, supporting your entire body. Next, lower yourself to a point where your elbows are bent but shoulders stretched and repeat this technique for 3 to 5 times per set.

Intermediate Bodybuilding Routine Workout #3 – The Front Military Press: This workout will put stress on your shoulders and triceps. Here, you need to begin by lifting a barbell from your shoulder over your head at the full length of your arm. Make sure you chest and back are straight. You can even do this while sitting on a bench with your feet apart and flat on the floor. To conclude a single rep, slowly lower the barbell before raising it again for the next rep. Do this at least 3 to 5 times per set.

Intermediate Bodybuilding Routine Workout #4 – The Dumbbell Shrug: The dumbbell shrug works on your back a traps. Here you need to stand up straight with your feet apart. Next, place your arms at your sides with two dumbbells in your hands. Then raise your shoulders and slowly lower them. You may also rotate your shoulder when you do this.

Intermediate Bodybuilding Routine Workout #5 – The Biceps Curl: The biceps curl, as the name suggests, will exercise your biceps. Here, you must hold the dumbbells with you palms positioned to face you, then curl the dumbbell from your sides and bring them up to your shoulders. In this exercise, you must ensure that you elbows are in a steady position and shouldn’t move from their place at all. You can also use a barbell instead of a dumbbell.

The above-mentioned exercises are just some of the workout techniques an intermediate bodybuilder should do and the steps mentioned therein are the correct way to go about doing them. You can always innovate and incorporate your own ideas to improve the steps and enhance the effect of the workout. The basic concept of focusing on one body part at a time is still applicable at the intermediate level although you can do as many reps as you want, but remember not to overdo it since you run the risk of injury that way.

Whatever you do, its recommended that you workout under the guidance of a bodybuilding professional trainer, since the trainer will be able to tell you which intermediate bodybuilding routine will give you best results.

One of the good things about following a proper bodybuilding routine is that over time you will begin to see desirable results that will be seen in greater growth, improved strength, and of course your body will become a lot bigger. All it requires is identifying the proper bodybuilding routine for building mass and also being consistent in following the dictates of such routines.


Depends On Goals And The Time You Are Willing To Spend

Sefore selecting a particular bodybuilding routine for building mass, you need to understand your own goals and also the time that you are willing to spend in working out. Also, bodybuilding routine for building mass that works for a twenty-two year old will not be the same as that for a forty-year bodybuilder and certainly a lot different should you be overweight and totally out of shape.

There are in fact bodybuilding routines that anyone can perform such as riding a bicycle, running, and even jogging or Nordic track skiing and also rowing. Although these will not build too much body mass as compared to those routines that are dedicated to improving body mass.

However, if you are only focused on building up body mass, then the bodybuilding routine for building mass that you will want to use would be one in which you do few repetitions and pick heavy weights while at the same time also picking higher weights once you have succeeded in adding significant body mass to your frame with the lower weights.

To be sure, doing bodybuilding routine for building mass does not in any way mean failing to get adequate rest, while at the same time you must ensure that you eat a diet that contains the proper amount of nutritious content. In fact, it is just as important to get adequate amount of rest in between your exercises as is performing the actual bodybuilding routine for building mass and you also may need to alternate the routines so that you work on different muscle groups on different days.

You also need to ensure taking proper nutrition because in this way you can give to your body the correct ratio of nutritious foods that in turn will become the fuel with which you can perform strenuous exercises and in addition, it will also help reduce the fat content in your body to the bare minimum and thus it will highlight the additional body mass that you have succeeded in building.

Some important aspects to a good bodybuilding routine for building mass include emphasizing the failure state of your body, eating plenty of fish, taking plenty of sodium, refraining from doing aerobics, lifting weights explosively, taking plenty of calories for first three days, getting enough rest, eating meat in the dead of the night, and finally doing plenty of power lifting.

When planning a bodybuilding routine, it’s important to know the basics about the exercises. If you’re not careful, you might end up overtraining certain muscle groups, which may result in decreased muscle mass, the exact opposite of what we’re trying to do in a bodybuilding routine. To avoid overtraining, you’ll have to let the muscle groups you’ve worked out on a particular day to rest for at least 24 hours before training them again.

So how do you know which muscle groups to work in one day?

As a fact, most chest and shoulder exercises out there also works out the triceps. Similarly, almost all back exercises also works out the biceps secondarily. That means it’s okay to combine chest, shoulder, and tricep exercises on the same day, and biceps and back on another, to keep all your muscle groups safe from overtraining.

Here are good examples of weekly bodybuilding routines that don’t overtrain any of the muscle groups:

Sample Weekly Routine 1:

Sunday – REST DAY

Monday – Chest and Triceps

Tuesday – REST DAY

Wednesday – Back and Biceps

Thursday – REST DAY

Friday – Shoulders and Legs

Saturday – REST DAY


Sample Weekly Routine 2:

Sunday – REST DAY

Monday – Chest and Back

Tuesday – Shoulders

Wednesday – REST DAY

Thursday – Biceps and Triceps

Friday – Legs

Saturday – REST DAY


Sample Weekly Routine 3:

Sunday – REST DAY

Monday – Chest and Biceps

Tuesday – REST DAY

Wednesday – Legs and Shoulders

Thursday – REST DAY

Friday – Triceps and Back

Saturday – REST DAY


These samples show how you can mix and match your muscle groups into a weekly routine that works for you. You may take them and try them out for yourself, but remember that you’ll have to tweak your routine until you find the one you find enjoyable and works best for you. As you get more and more familiar with the exercises, you’ll have a better idea of how you’d like your day at the gym to go.

As always, it’s best to start every day at the gym with some stretching and mild cardiovascular exercises (10-20 minutes on the treadmill or exercise bike, sparring with a boxing partner (take your pick!). Doing so will maximize muscle growth and protect against any accidental injury.

It’s also important to remember not to pig out on your rest days, or it’s just going to make it harder to shed the excess fat and make your bodybuilding efforts more obvious. You can make your rest days an integral part of your bodybuilding routine by ensuring you eat six small meals, getting enough sleep, and drinking enough water. Rest days are also excellent chances to work on other types of exercise, such as those for flexibility. Yoga, as an example, is a great way to beat stress and feel good about yourself.

Being a beginner at bodybuilding can seem a bit overwhelming at times, especially if you’re not sure what you’re getting into. One of the most difficult things about getting started is choosing a bodybuilding routine. There are so many different ones out there, and they all claim to be the best. This can really confuse someone who is just getting started. Formulating a plan and doing a little research will help you figure out what type of bodybuilding routine you need. If you educate yourself a little you can also begin to tell the difference between the ones that claim to be the best and the ones that just might be.


Know What Your Goals Are

If you don’t have an idea of what you want your body to look like, it’s going to be impossible for you to choose between the many bodybuilding routines out there. You may just be looking to get fit and tone your muscles a bit. You may be looking to bulk up and add some strength. It may be that you want to get into competitive bodybuilding. Each one of these goals will require a different type of bodybuilding routine. You also need to consider how much time you are going to give yourself to reach this goal. Certain routines are designed to give results quicker than others. Finally, you need to seriously think about how committed you are to reaching these goals, and how much time you have to devote to it. All of these factors will come into play when determining which bodybuilding routine is best.

What To Look For

Once you’ve decided what your goals and expectations are, you can begin looking for a routine. It may take some time to sort through the many options that are available, but it’s important to take that time. Research each routine to find out if there are people who have had success with it. Try to avoid bodybuilding routines that have not been tested and proven to work. If a workout does not have any proven success, you may begin to get discouraged when results are slow in showing themselves.

There are a few things that every well-developed bodybuilding routine will address, including progress monitoring, training loads, and recovery periods. If a routine makes no mention of these, you should move on to something else. A good routine will always be progressive in nature, allowing you to increase intensity as you advance.

Finally, remember that everyone’s body is different and will respond differently to the same workouts. Don’t get discouraged if it takes some trial and error to find an effective bodybuilding routine. If you’re having trouble coming up with something on your own, take some time to speak to a personal trainer or someone at the local gym. Tell them what you’re looking to accomplish and they can get you pointed in the right direction.

In order to have a good bodybuilding routine you are going to need to understand why muscles grow. Muscles do not grow simply by lifting weights. You will be required to develop a correct plan otherwise you will not succeed. Look at any successful bodybuilder. They have a very set and regimented routine. They do not go at their workout in a haphazard manner.

Muscles require two essential things, nutrients and exercise. The exercise is the part most people focus on. First, understand that weightlifting is key, but if done wrong it can actually harm your chances of developing muscles. If you go into any gym and ask a professional bodybuilder if they train the same muscle group every day of the week they will tell you of course not, that is over-training and that is sometimes worse then no doing enough.

Your diet when on a bodybuilding routine is going to focus on eating maximum calories with the caveat that the calories should have little fat and carbohydrates compared to the protein component. You are going to want to eat foods that have little sugar or empty caloric content.

Lifting the same weight on consecutive days is a recipe for disaster. You want to lift weights on a Monday, Wednesday, Friday schedule. Or a Tuesday, Thursday, and Saturday schedule. This will give your muscles days off to rest.

Muscles require time to regenerate themselves. They do this by resting. If you do not let your muscles rest and instead constantly put stress on them you will not have any amount of positive growth.

This is not something you can do once, and then sit back and enjoy the results forever. Muscles require you to maintain them. It is not enough to get big and then stop. Many people have seen athletes who no longer play their sports, they become less physically fit and this is because they stop the constant training.

Ideally you will want to workout your chest, back, arms, core muscles and legs. Exercises that are especially good for this include the bench press, the dead lift, the standing press and curls. You will also want to squat and do leg lifts. If you have access to a gym, many of these exercises will be easy to do on the machines and you can receive assistance and guidance from a trainer.

A Couple of Basic Thoughts on Building and Following A Bodybuilding Program

There are several key elements that are very important for anyone

Who wants to develop a muscular physique. Essentially the two most important will be nutrition and developing a suitable bodybuilding program. Without focusing your attention on both of these elements you will be very unlikely to see the results that you desire. As such, let’s quickly consider how you can develop a suitable programme and schedule that will allow you to achieve the best results in the quickest time.


As such it is very important for you to gather together as much information as you possibly can from different sources. The first thing that you need to do, however, will be to consider what your specific goals are. You need to know what you are looking to achieve before you set out on your path. The specific program that you develop and follow will be determined by the type of physique that you want and therefore setting goals is very important.

Once you know what your specific goals are the next stage will be to actually develop a program that will allow you to achieve them. If you have no experience then it will be important for you to gather as much information from as many sources as possible. One of the best sources available to you will be online sources such as websites and blogs. Here you will be able to gather all sorts of invaluable information and there may be a number of pre-made workout routines for you to follow as well.


Take time looking through discussion boards and forums as well. Again, these are an excellent source of information and there are bound to be dozens of these that have been setup for the purposes of discussing different bodybuilding workouts and how to achieve the best possible results. Engage in these different forums as often as you can and ask questions. People are usually very polite on them and are likely to be very happy to help you in your quest.

A third information source will be live personal trainers. While the other two options will not involve any expense whatsoever, a personal trainer will charge a consultation fee when you get in touch with them. However, direct contact with a personal trainer will allow you to develop a workout routine that is specific to you and the goals that you are trying to achieve.


Aside from developing a suitable programme it is also important for you to maintain motivation. Even if you had the best program to follow in the world you would still need to display the necessary motivation to commit to working out frequently throughout the week.One of the best ways to stay motivated is through progress reports. Make sure that you continually write down your progress and try to stay in touch with your goals.