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The main focus from the beginner bodybuilder to a pro, is to add muscle size. Here I will outline bodybuilding tips that anyone can use to put on extra pounds of muscle quickly.
Sets Tips
The key to getting bigger is foucsing on the negative (eccentric) part of the movement. Take one-three seconds for the positive (concentric) part of the rep, but then lower it slowly around two-four seconds. The reasoning behind this is the increased and prolonged tension the muscle is under during each set.
Sample Training Routine For Building Mass
Monday: Chest,triceps,abs
Tuesday: Legs,calves
Wednesday: Off
Thursday: Shoulders,traps,abs
Friday: Back,biceps,forearms
Saturday: Off
Sunday: off
Nutrition Tips
Ground Beef: Quality protein and high saturated fat levels to help increase natural testosterone levels.
White Bread: This is strictly for post workout meals. White bread will increase insulin levels and drive vital nutrients to your beaten muscles.
Cottage Cheese: The ultimate night time food. Cottage cheese is packed with casein protein. This type of protein is broken down in the gut over several hours. Giving your muscles a consistent prolonged flow of amino acids while you sleep.
Supplement Tips:
Creatine: Helps you build more muscle mass by giving you the energy to squeeze out those last few reps. Nothing like it for short bursts of engery.
Whey Protein: The no brainer of the bunch. Helps start the process of protein synthesis and stops the break down of muscle tissue post workout.
ZMA: A composite of three components: zinc, magnesium, and vitamin b-6. One of my favorite supplements. Helps promote deep sleep and studies have shown that it can raise natural test levels.
The above are easy bodybuilding tips for anyone to follow. Remember your workout today depends on your nutrition of yesterday!
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