A+ bodybuilding

carbohydrates

2007-08-18T01:24:00.000-07:00

carbohydrates, i would just like to let people no the importance of carbohydrates when bodybuilding, the amount you eat and when you eat can effect your development in bodybuilding.

eat complex carbs like potato, brown rice, oatmeal, pasta, Wholegrain cereals, Pasta, Macaroni, Spaghetti etc. these give you the long lasting energy you need to get a great workout.

eat carbs around 1 to 1 1/2 hours before a workout to give you energy and also eat carbs straight after a workout which will produce insulin which puts your body into an anabolic state, in other words starts the muscle building process.

the amount to take depends on your body, there are guides on how much to take per body weight but i have found these guides arn't very good, i recommend you start by looking at how many carbs you intake with your current diet then see whats happening with your body, if you are gaining fat then you want to look at reducing the carb intake if your taking say 500g carbs per day try reducing by 100g and see how that goes if your still gaining fat reduce a bit more, but it is upto you to tune to the right amount for your body so that you are getting a good workout at the gym without fatigue and you arn't gaining to much body fat.

eat small portions of carbs spread over the day instead of large amounts because large amounts will just end up getting stored as fat, also try to not eat carbs after eight o,clock because you don't need the energy because you will be sleeping therefore this will just get stored as fat aswell.

hope this small bit of info helps you to fuel your body for maximum results, at the gym and with your bodybuilding, good luck

TRAINING, FULL BODY OR SPLITS

2007-08-12T06:11:00.000-07:00

this is something which is debated quite a bit among many bodybuilders, but i think each have there own advantage when i first started at the gym it was the 3 day a week full body work out,
which when i started i enjoyed and was getting good gains i got to 15 1/2 stone from 12 1/2 using this routine and also my strength increased quite a bit i was lifting a lot more than people who looked double my size which made me feel even better but there come to a point with this routine were the gains slowed rite down(as you will notice with all routines) but for seven months with this routine the gains were good.

time to change which you should do every 6 to 8 weeks, this is were i tried the 5 day split routine which most people in bodybuilding do. now going from the 3 days to 5 days felt strange because i was only concentrating on one body part, it felt like i wasn't doing a proper workout because i was used to the full body being pumped at once but i thought i would stick to it and try it out, anyway by about 3 to 4 weeks of doing this i started to get the feel for it and started adding more mass, although i felt the strength gains slowing down a bit i was adding size because you can target different angels of the muscle instead of just the main one like chest for instance, instead of doing normal flat bench 3 times a week i was hitting the chest muscle from the top, middle, bottom and sides. so there fore there was more parts of the chest getting targeted which meant more mass although your only doing this once a week compared to the three day a week, this is were the strength gain difference came into it. you get stronger quicker by training 3 days but gain more mass from the 5 day split you do also gain strength with this but i noticed a lot slower.

so what i recomend is if your a begginer start of on the 3 day a week workout, so your body can become acustomed to lifting weights, once you feal ready or gains are slowing jump to the split routines, i will post some routines on later for a guide.

STRETCHING/WARMING UP AND DOWN

2007-08-09T09:06:00.000-07:00

This is something which is really important which I'm sure you already no, but i bet a lot of you don't do, warming up it is a must, even if you think you don't need to it is important as it can help you to do a better workout and help prevent injury. i recommend you do full body stretching starting from head working down to the toes holding each stretch for at least 8 seconds this should only last 5 minutes after which i would consider jogging on the spot,running on treadmill,punching on punch bags are any other cardiovascular exercise for at least 3 minutes to get the blood oxygenated and circulation pumping ready to feed the muscles so they can preform to there maximum.

Another important thing is to stretch out after exercise this will again help and relax the muscle after heavy lifting, what i recommened is before you do this tence the bodypart/parts you have been training and hold for 30 seconds fully tenceing repeat this three time for each bodypart you have exercised this will help stretch the muscle and give better defidnition wich means bigger and added shape. Try this and you will see an increase in size and shape with in 2 weeks

warm up and stretch it out for the sake of 10 to 15 minutes try it and see how you feel.

HOW I STARTED

2007-08-09T07:06:00.000-07:00

hello, i am gonna begin by telling you a little about how i first got into bodybuilding. It all began when i was playing football for my local club, i was 6 foot 4 inches tall and as skinny as rake. weighing around eleven and a half stone, for somebody of my height that is pretty light. as soon as someone tried to tackle me they used to knock me flying and i was always getting called skinny and twig legs, so it was then that i decided i need to put on weight. There are to options you could either stuff your face with junk and become unhealthy and flabby or do weight training which makes you strong,healthy,mentally focused and its a great boost to your self confidence. so there's no option to which one your gonna chose.
To start off because of lack of money the only time for me to train was during lunch at work and because i had no training gear i had to make do with what i could find, which was a concrete lintel which i used to bench, curl, shrug and shoulder press and i also used the material from an old blackboard which i used to hold out at arms length and role up with my hands, this was excellent for the forearms as the lintel got easier i started tying bricks to the end to increase the weight until i could ad no more. during my training with this limited designer equipment i had gained around 1 stone i could see and feel the difference in my everyday life, i mean i didn't play football as often but when i did i was on my feet a lot more and this give me the drive to take the next step and hit the gym.
To keep this section about how i started short and not to bore you to much plus I've never written so much(i need a rest) and thank god for spell check, i will tell you this 7 months at the gym and my weight went from twelve and half stone to fifteen and a half three stone in 7 month ain't bad is it, and that's without steroids which I've never used but have thought about and been offered. i will explain how i trained and what supplements i used to gain my three stone in my next article also will include workout routines and give advice from my experience and what I've found that works best for me. will be doing my next post very shortly so keep checking and hopefully my advice will help you on your way.

micks bodybuilding tips

2007-08-09T06:23:00.000-07:00

hello and welcome to my blog. here i will share my experience in training to become a bodybuilding and hopefully this information will give you the drive and ambition to become a bigger and better bodybuilder.