5 Best Bodybuilding Programs To Pack On Serious Muscle! Бодибилдинг com на русском языке


Programs Articles and Videos - Bodybuilding.com

All Access: Premium Fitness Plans! Find a Plan

All Access: Premium Fitness Plans!

Get access to over 50 premium fitness plans—complete with daily workouts, nutrition info, expert advice, and so much more!—from the world’s best coaches for one low monthly price of $8.99! Are You Up To The Challenge Of Hannah Eden's FYR? Programs

Are You Up To The Challenge Of Hannah Eden's FYR?

Hannah Eden's new four-week training program is already one of our most popular plans. Why? Because this flame-haired athlete is a master at squeezing the best effort out of everyone who follows her. Here's what you need to know to get started! February 23, 2018 • 1 min read Jim Stoppani's Full-Body 21s Program Programs

Jim Stoppani's Full-Body 21s Program

The popular 21s technique isn't just for biceps. Use it on every muscle group for huge muscle-building gains with this five-day whole-body routine. September 10, 2017 • 4 min read The Twice-A-Week Plan For When Life Hits Programs

The Twice-A-Week Plan For When Life Hits

Make no mistake: A couple of high-quality training sessions a week is far, far better than nothing at all. Use these two plans for two different life situations, and make the most of the time you have! April 23, 2017 • 9 min read This MMA Workout Is The Cure For Cardio! Programs

This MMA Workout Is The Cure For Cardio!

Tossing dummies and beating a heavy bag to build explosive power and endurance is the ultimate HIIT. If you're a fighter, or just want to train like one, let Sage Northcutt be your guide! February 08, 2017 3 Chip-Away Workouts For Muscle, Conditioning, And Grit Programs

3 Chip-Away Workouts For Muscle, Conditioning, And Grit

This won't be easy. You've got a big pile of reps ahead of you, and it's going to take some outside-the-box thinking to get them all done. These are the kinds of workouts you'll remember for a long time! January 02, 2017 Get Strong: Follow This Program To Maximize Strength Gains Programs

Get Strong: Follow This Program To Maximize Strength Gains

If you want to focus on strength instead of size, it's time to rethink your workouts. Here's are 8 guidelines and a solid program to help you build all-over strength. December 29, 2016 • 9 min read Get Athletic: Your Complete Guide To Improving Performance! Programs

Get Athletic: Your Complete Guide To Improving Performance!

Reap the benefits of the strength, size, and leanness you've developed this year by committing to 8-12 weeks of explosive athletic training. Don't worry, you still get to lift, too! December 29, 2016 Iron Intelligence: Evan Centopani's Smart 12-Week Muscle-Building Plan Programs

Iron Intelligence: Evan Centopani's Smart 12-Week Muscle-Building Plan

Prepare for a muscular transformation unlike anything you've ever experienced. You'll lift, eat, and prepare like a pro throughout 12 weeks of world-class bodybuilding training! October 30, 2016 • 4 min read Ripped Remix Programs

Ripped Remix

You want it all: a shredded, muscular physique; strength that can be expressed through explosive power; and a racecar engine under the hood. To get there, training the same old way won’t suffice. Ripped Remix is an intense 4-week training plan designed to help you master your body, shake up your workouts, torch fat, and build new levels of strength. August 07, 2016 • 4 min read Hany Rambod And Jeremy Buendia's FST-7 Back-and-Abs Workout Muscle Groups

Hany Rambod And Jeremy Buendia's FST-7 Back-and-Abs Workout

Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men's physique champ Jeremy Buendia! July 30, 2016 The Ultimate Beginner 3-Day Full-Body Routine! Programs

The Ultimate Beginner 3-Day Full-Body Routine!

If you are a beginner this routine is ideal for you. July 19, 2016 • 2 min read 30-Minute Upper-Body Workout For Women Muscle Groups

30-Minute Upper-Body Workout For Women

These 30-minute, upper-body intensive routines blasts your back, chest, and shoulders, sculpting hella strong muscles that will make every season tank top season. July 19, 2016 • 4 min read The Pro-Level Split You Need To Try Programs

The Pro-Level Split You Need To Try

Nothing in a pro bodybuilder's program happens by accident. Learn the thinking behind IFBB pro Evan Centopani's unique split and how to incorporate it into your workout this week! June 19, 2016 4 Outdoor Workouts You'd Actually Try Programs

4 Outdoor Workouts You'd Actually Try

Make the great outdoors your super-sized fitness field with these strength, fat-burning, and conditioning workouts. May 30, 2016 Gridiron Warrior: Train Like Vernon Davis Programs

Gridiron Warrior: Train Like Vernon Davis

To handle the demands of life as a NFL tight end, Vernon Davis takes his training and nutrition seriously. Here's a window into how he built the strength and armor to last in a brutal sport! May 23, 2016 8 Ways Lifting Makes You Better At Everything Programs

8 Ways Lifting Makes You Better At Everything

Strength training is also life training, if you approach it with the right mindset. These inspiring truths will have you nodding your head in agreement—and heading for the gym! April 28, 2016

Load More

Your Post-Transformation Fitness Guide! Programs

Your Post-Transformation Fitness Guide!

You've just starred in your own stunning physical transformation. But what will you do for an encore? Here's how to build on your fitness success after your "after" photo! April 26, 2016 Transform Your Body In 8 Weeks! Programs

Transform Your Body In 8 Weeks!

Don't slow down now that resolution season is over. Keep going. Keep transforming. Keep crushing new milestones. Here's the program to make it happen! April 19, 2016 Become A Man Made of Steel Programs

Become A Man Made of Steel

Superman is synonymous with his iconic physique, so Henry Cavill had big red boots to fill. Here's how he built his physique to make it the most heroic look yet! April 14, 2016 Jim Stoppani's Shortcut To Strength Programs

Jim Stoppani's Shortcut To Strength

Jim Stoppani, PhD, has been relentlessly experimenting in the field of human performance for over 20 years. He’s helped you add size. He’s helped you shred. Now he’s here to help you build one of the most foundational and critical qualities in fitness, one that will make you better at everything: strength. April 03, 2016 • 4 min read How To Build Your Own Workouts On The Fly! Programs

How To Build Your Own Workouts On The Fly!

Use this smart approach to build your workout in a new gym, on vacation, or any time you need a break from strict programming. It can be customized for any goal! March 28, 2016 Editors' Picks: 4 Essentials for the Fitness Minimalist Programs

Editors' Picks: 4 Essentials for the Fitness Minimalist

You need less than you think to train like an athlete in the comfort of your home gym. These four tools can help you do more with less, and take up next to no space the rest of the time! March 22, 2016 Burn Fat The Old-School Way With Sprints and Stairs Programs

Burn Fat The Old-School Way With Sprints and Stairs

Want to take your lower-body workout to the great outdoors? Bodybuilding.com athlete Samantha Leete hits the track to show you how! March 13, 2016 Transformed In 20: 4 Quick And Effective Workouts! Programs

Transformed In 20: 4 Quick And Effective Workouts!

Think you need an hour to get an effective workout? Think again! These 4 routines will push your lungs and muscles harder every minute. The good news: After 20 minutes, you'll be done! February 07, 2016 Ashley Horner's Charlie Mike: 6-Week Fitness Plan Programs

Ashley Horner's Charlie Mike: 6-Week Fitness Plan

This 6-week program is going to help you get more explosive, more powerful, stronger, and leaner. When you're done, you’re going to feel like a completely different person, and it will show on the outside. February 07, 2016 • 4 min read 2016 Fighters Only World MMA Awards Programs

2016 Fighters Only World MMA Awards

The stars of the UFC are ready to walk the red carpet on Friday night as Fighters Only gets set to host the annual Oscars of MMA. February 02, 2016 Get In Superhero Shape With Daredevil's Workout! Programs

Get In Superhero Shape With Daredevil's Workout!

Actor Charlie Cox went from not owning a gym membership to becoming a chiseled crime fighter in the hit show "Daredevil." Get his story and training plan here! February 01, 2016 Build An Athletic Body In 8 Weeks! Programs

Build An Athletic Body In 8 Weeks!

Whether you're an athlete in the offseason or just want to train like one, look no further than this comprehensive 8-week plan. Get stronger, faster, and look the part! January 24, 2016 Modern Physique Program Overview Programs

Modern Physique Program Overview

You can either shape your body, or let yourself be shaped. Choose to tell a story. Choose to build your Modern Physique. January 21, 2016 Modern Physique: Week 1, Day 1 - Upper Body and Cardio Programs

Modern Physique: Week 1, Day 1 - Upper Body and Cardio

Building your modern physique starts with this epic upper-body workout. Hit it hard. Get strong. January 21, 2016 Modern Physique: Steve Cook's 8-Week Training Plan Programs

Modern Physique: Steve Cook's 8-Week Training Plan

Steve Cook's Modern Physique fitness plan can help you discover, define, and achieve your best-ever physique. Get the pre-launch details here! January 17, 2016 • 4 min read Strong And Lean: Your 4-Week Plateau-Busting Program Programs

Strong And Lean: Your 4-Week Plateau-Busting Program

Need a program that will propel you out of a training slump and help you achieve your strength and physique goals? Try Alex Savva's 4-week plateau-busting training protocol! January 13, 2016 • 9 min read 10 Complete Workout Programs For Any Goal Programs

10 Complete Workout Programs For Any Goal

From training to nutrition to supplementation, we've laid out everything you need to do in these plans. All you have to do is pick up the weights! January 13, 2016 • 5 min read

Load More

Dymatize Transformed: 12 Weeks To Your Best Self Programs

Dymatize Transformed: 12 Weeks To Your Best Self

Starting a new workout program is one thing. Keeping it up is another. Transformed is designed to provide you with everything you need to make this the year it all finally comes together! January 07, 2016 • 4 min read 65 Workout Routines For 2016! Programs

65 Workout Routines For 2016!

Don't head to the gym without a plan! This batch of workouts for every body part and multiple goals includes exactly what you need to get fit in 2016. January 06, 2016 The 10 Laws Of Muscle Building: Law 5, Protein Up And Often Programs

The 10 Laws Of Muscle Building: Law 5, Protein Up And Often

If you want to build muscle and lose fat, you need to prioritize your protein. Learn how much to eat and the best time to eat it! December 30, 2015 4 Leg Routines You Won't Soon Forget Muscle Groups

4 Leg Routines You Won't Soon Forget

Feel like your lower body is lacking? These 4 pro-level workouts from the athletes of Team MuscleTech will change that in a hurry! December 23, 2015 Kizzito Ejam's Power-Building Reset Workout! Programs

Kizzito Ejam's Power-Building Reset Workout!

Kizzito Ejam shows you how to trade in your tired body-part routine for powerful whole-body moves that deliver a strength-and-size jolt with this two-day plan. December 22, 2015 Kris Gethin's 4Weeks2Shred Programs

Kris Gethin's 4Weeks2Shred

For the next 28 days you will be Kris Gethin's client and training partner. It's not going to be easy, but it will be worth it. This is 4Weeks2Shred. December 20, 2015 • 4 min read Ashley Hoffmann's 5 Rules Of Building Strength! Programs

Ashley Hoffmann's 5 Rules Of Building Strength!

Building strength isn't always as simple as "lift heavier." Follow these 5 rules to gear your mind, program, and nutrition toward your goals! December 20, 2015 How To Build The Perfect 15-Minute Workout Programs

How To Build The Perfect 15-Minute Workout

Even if life throws a wrench in your training plans, there's always time to squeeze in a workout. Here's how to make the most out of 15 minutes! December 06, 2015 Master The Muscle-Up In 3 Steps Programs

Master The Muscle-Up In 3 Steps

A smooth, strong muscle-up is an inspiring sight, and an even more inspiring achievement. But it doesn't happen by accident! Here's how to get over the bar for the first time. November 24, 2015 Building Von Moger: 6-Week Mass Program Programs

Building Von Moger: 6-Week Mass Program

Building Von Moger is your chance to live, laugh, and train like hell with the famous Chapstick himself. November 15, 2015 • 4 min read Lais DeLeon's Fitness-Model-Body Workout Plan! Programs

Lais DeLeon's Fitness-Model-Body Workout Plan!

Building a fitness-model physique isn't all about low carbs and cardio. Learn how to sculpt a lean, strong body with Lais DeLeon's pro tips and training plan! November 11, 2015 • 6 min read 6 Steps To Monster Shoulders! Programs

6 Steps To Monster Shoulders!

Suffering from a case of sickly shoulders? Turn an ordinary shoulder workout into a monster mass maker with these 6 steps! November 09, 2015 Das Ultimative 8-Wochen-HIIT-Progamm Zur Fettverbrennung Programs

Das Ultimative 8-Wochen-HIIT-Progamm Zur Fettverbrennung

Wie kann man nicht begeistert sein von HIIT-Training? Mit diesen wissenschaftlich erwiesenen Programm kannst du deinen Speck schnell wegschmelzen ! November 03, 2015 Build Muscle In Minutes! Programs

Build Muscle In Minutes!

No time to train? No problem! These 6 Tabata-style workouts deliver a muscle-building blast for every major body part in a few fast and furious minutes. November 02, 2015 Jamie Eason's One-Dumbbell Circuit Workouts! Programs

Jamie Eason's One-Dumbbell Circuit Workouts!

Don't have time to make it to the gym, or need a change from your regular routine? Jamie Eason's full-body circuit workouts can be done at home with just one dumbbell! October 28, 2015 • 1 min read The Efficient Way To Burn Fat Faster Programs

The Efficient Way To Burn Fat Faster

Sitting on your can between sets doesn't burn calories. When fat loss is the goal, use your rest periods to improve mobility and perform low-intensity strength work. Here's how! October 27, 2015

Load More

www.bodybuilding.com

Contests Articles and Videos - Bodybuilding.com

$250,000 Transformation Challenge - Presented By Optimum Nutrition Contests

$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks! March 05, 2018 • 17 min read Brasilian Native Angelica Teixeira Wins 2018 Bikini International Contests

Brasilian Native Angelica Teixeira Wins 2018 Bikini International

The Brasilian native won the Bikini International for the second straight year at the 2018 Arnold Sports Festival. March 03, 2018 • 1 min read William Bonac Wins 30th Arnold Classic In Columbus Debut Contests

William Bonac Wins 30th Arnold Classic In Columbus Debut

Bonac won the 30th Anniversary Arnold Classic in his first professional appearance on the famed Arnold Classic stage. March 03, 2018 • 1 min read Whitney Jones Wins Fitness International For Biggest Win Of Her Career Contests

Whitney Jones Wins Fitness International For Biggest Win Of Her Career

Elgargni, Lewis-Carter, Grant and Ansley also earn IFBB Pro League titles. March 02, 2018 • 3 min read It's Time For Leg Day And A History Lesson! Contests

It's Time For Leg Day And A History Lesson!

An obscure but crazy-impressive record may get broken this weekend. Mark it by watching this historical video and crushing a solid leg workout! March 02, 2018 • 2 min read Everything Is Up For Grabs At The 2018 Arnold Classic Women's Shows Contests

Everything Is Up For Grabs At The 2018 Arnold Classic Women's Shows

It's coming right up, so get your cheat sheet on who to look for at this year's big event! February 27, 2018 • 4 min read Podcast Episode 36: Larger-than-Life Lifting and Eating with Branch Warren Contests

Podcast Episode 36: Larger-than-Life Lifting and Eating with Branch Warren

IFBB pro Branch Warren has been a world-class bodybuilder for so long, it's easy to forget he's still just 42 years old–and still as huge and shredded as ever. "The Texas Rattlesnake" opens up about his history, his favorite game meats, and how he trains today–including his personal "strongman biathlon." February 07, 2018 • 27 min read Mission: Possible 16-Week Challenge Contests

Mission: Possible 16-Week Challenge

If you’ve thought that it’s impossible for you to lose weight and carve the body you’ve dreamed about, you’ve joined the right challenge. Possible Pat is here to guide you through the next 16 weeks and open your eyes to how you can transform your life — forever. January 01, 2018 • 12 min read Arash Rahbar Is Not Just An Avatar Contests

Arash Rahbar Is Not Just An Avatar

The 2016 Mr. Olympia Classic Physique runner-up puts his hood on to discuss his role in the new movie "Bigger," hustling to survive, and the version of training he calls "blunt force trauma." December 27, 2017 • 6 min read Can Anyone Take Phil Heath's Olympia Crown in 2018? Contests

Can Anyone Take Phil Heath's Olympia Crown in 2018?

When one of the competitors has won seven Mr. Olympias in a row, you don't have to be a rocket scientist to pick the favorite for next year. But is Phil Heath a lock in 2018? Not necessarily. October 19, 2017 • 4 min read How To Stay On Track When Chasing Aesthetic Results Contests

How To Stay On Track When Chasing Aesthetic Results

Chiseled abs and a jaw-dropping physique make you feel good when you look in the mirror, but it's easy to go off the rails when you continue to chase aesthetic results. October 11, 2017 • 4 min read The Rock Launches An Olympia Weekend Video You Must See Contests

The Rock Launches An Olympia Weekend Video You Must See

Ever wonder what it would be like to go behind the scenes at the Olympia? Dwayne "The Rock" Johnson and Dany Garcia take you there in an amazing new documentary film. October 06, 2017 • 1 min read Podcast Episode 27: 'Possible' Pat Takes the Stage Contests

Podcast Episode 27: 'Possible' Pat Takes the Stage

In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about! September 18, 2017 • 18 min read 2017 IFBB Olympia Results Contests

2017 IFBB Olympia Results

The official 2017 IFBB Olympia scorecards, courtesy of IFBBpro.com. September 16, 2017 Podcast Episode 26: Sadik Hadzovic on Training and Napping Like a Champ Contests

Podcast Episode 26: Sadik Hadzovic on Training and Napping Like a Champ

One of the world's great bodybuilders stops by to talk competition, the perfect muscle-building sleep schedule, and protein doughnuts. September 04, 2017 • 24 min read 2017 Women's Olympia Predictions Contests

2017 Women's Olympia Predictions

Making predictions about the Olympia is like a Vegas crapshoot: You can take odds that the champ is on a hot roll, but there's always a new shooter coming out. August 29, 2017 • 6 min read The Swami's 2017 Olympia Predictions Contests

The Swami's 2017 Olympia Predictions

Can anybody derail the Phil Heath Express at this season's Mr. Olympia? Although anything's possible, this is one train that shows no signs of stopping! August 29, 2017 • 11 min read

Load More

Kris Gethin Is On The Starting Line! Contests

Kris Gethin Is On The Starting Line!

This weekend, the Man of Iron is facing his first half-Ironman. Is he up to the task? Follow his progress here. June 22, 2017 The 8 Essentials Of Competition Prep Contests

The 8 Essentials Of Competition Prep

Are you getting ready for your first show? Make sure you've nailed down these necessities before your big debut. Miss just one and you'll regret it! June 13, 2017 Podcast Episode 20: The Weird, Gritty World of Contest Prep Contests

Podcast Episode 20: The Weird, Gritty World of Contest Prep

Heather Eastman, a former NPC competitor, coach, and judge, as well as a content editor for Bodybuilding.com, joins the show as co-host and digs deep into show prep. Are you thinking about aiming for the stage and wondering if it's the right for you? Start here, and then decide. June 11, 2017 • 20 min read Bodybuilding Transformed: How Weight-Loss Competitors Are Reshaping The Sport Contests

Bodybuilding Transformed: How Weight-Loss Competitors Are Reshaping The Sport

When a competitor undergoes a dramatic weight-loss transformation but lacks the chiseled physique and symmetrical perfection to win, do they still have a place on the bodybuilding stage? June 08, 2017 Class Confusion: How To Find Your Fit In Physique Competition Contests

Class Confusion: How To Find Your Fit In Physique Competition

Figure, physique, or bikini? What about bodybuilding or fitness? These can seem like crucial, irreversible decisions, but not if you start your journey by learning all your options. Here's what you need to know before you aim for the stage! May 22, 2017 3 Questions To Ask Yourself Before You Decide To Compete Contests

3 Questions To Ask Yourself Before You Decide To Compete

Think you have what it takes to compete in bodybuilding? A former NPC competitor and bodybuilding judge shares her insight on what you should ask yourself before preparing to step onstage. May 04, 2017 Getting Bigger, Getting Fuller: How Ryan Terry Won the 2017 Arnold Contests

Getting Bigger, Getting Fuller: How Ryan Terry Won the 2017 Arnold

USN athlete and IFBB pro Ryan Terry turned a lot of heads when he walked off with this year's Arnold Classic Men's Physique Champion trophy. Here's how he did it, and what's in store for him in the year ahead. April 24, 2017 The 2017 Arnold Classic Strongman Preview: Athletes To Watch Contests

The 2017 Arnold Classic Strongman Preview: Athletes To Watch

Zydrunas Savickas takes on The Mountain from "Game of Thrones," women confront the stone, and disabled athletes get their chance to shine at the biggest strength-sport event on the planet. March 02, 2017 The 2017 Arnold Sports Festival Preview: Women To Watch Contests

The 2017 Arnold Sports Festival Preview: Women To Watch

This year's mix of veterans and fresh faces promises an exciting show; there's no telling who will walk away with this year's trophies. Here's our take on the top contenders. March 01, 2017 Meet Your 2017 Bodybuilding.com Spokesmodels! Contests

Meet Your 2017 Bodybuilding.com Spokesmodels!

After months of voting and competition, we've got your winners. Meet the 2017 Bodybuilding.com Spokesmodel Search winners, and read their inspiring stories! March 01, 2017 Showdown in Columbus: 2017 Arnold Classic Preview Contests

Showdown in Columbus: 2017 Arnold Classic Preview

For the first time since 2001, no former Arnold Classic champ will compete. But it will still be a star-studded show that could produce some of the most heated flexing battles we've seen in years! February 28, 2017 Bodybuilding.com Media Contests

Bodybuilding.com Media

Bodybuilding.com is the world’s largest online sports nutrition store and fitness site. But we’re way more than that. December 27, 2016 • 5 min read 30 Days of Fit Contests

30 Days of Fit

30 Days of Fit Challenge, Powered By Dymatize Nutrition REGISTER: ANYTIME ENTER DAILY CHALLENGES: DEC. 1-30 WE'RE GIVING AWAY $1,500 A DAY! November 21, 2016 5 Mistakes Beginners Make During Contest Prep Contests

5 Mistakes Beginners Make During Contest Prep

Your first preparation phase to step onstage can be one of the highlights of your athletic life or a nightmare you regret for years. Learn the ropes from a high-level competitor who's been there! July 19, 2016 Transform For Life Contests

Transform For Life

We want you to keep your fit lifestyle going! May 09, 2016 • 21 min read Dark Horse Crossfit Challenge 2016 Contests

Dark Horse Crossfit Challenge 2016

Could you be this year's Dark Horse? May 06, 2016 Hany Rambod's Competitive Corner Contests

Hany Rambod's Competitive Corner

THE PRO CREATOR'S FAVORITE BODYBUILDING COMPETITIONS AND BEST TRAINING TIPS March 29, 2016

Load More

Brandon Hendrickson Outlasts Large Field To Win Arnold Men's Physique Contests

Brandon Hendrickson Outlasts Large Field To Win Arnold Men's Physique

In a hard-fought battle, a new champ emerged in this fledgling category at the 2016 Arnold Sports Festival. March 07, 2016 India Paulino Wins Bikini International For Second Time Contests

India Paulino Wins Bikini International For Second Time

India Paulino becomes the second two-time winner of this title after a hard-fought win at the 2016 Arnold Sports Festival. March 06, 2016 Harold Kelley Wins Inaugural Arnold Classic Pro Wheelchair Contests

Harold Kelley Wins Inaugural Arnold Classic Pro Wheelchair

See how the entire field fared onstage at the 2016 Arnold Sports Festival. March 06, 2016 2016 Arnold Sports Festival Coverage - Bodybuilding.com Contests

2016 Arnold Sports Festival Coverage - Bodybuilding.com

Bodybuilding.com is your destination for all the physique sports at the 2016 Arnold Sports Weekend. Use this page to get live results as the weekend unfolds! March 04, 2016 Kai Greene Wins Third Arnold Classic Title! Contests

Kai Greene Wins Third Arnold Classic Title!

In the main event at the 2016 Arnold Sports Festival, the bodybuilder known as The Predator vanquishes a highly competitive field. March 04, 2016 #MPMySport Contest Terms and Conditions Contests

#MPMySport Contest Terms and Conditions

Official rules for the #MPMySport Contest. February 18, 2016 2016 Arnold Sports Festival Preview Contests

2016 Arnold Sports Festival Preview

The 2016 Arnold Sports Festival will feature dozens of top-ranked bodybuilders—and a few long-awaited changes. Get the scoop on the pro events here! February 18, 2016 2016 Fighters Only World MMA Awards Programs

2016 Fighters Only World MMA Awards

The stars of the UFC are ready to walk the red carpet on Friday night as Fighters Only gets set to host the annual Oscars of MMA. February 02, 2016 Posing Like A Pro With Lee Labrada Contests

Posing Like A Pro With Lee Labrada

One of bodybuilding's all-time great posers shows you the fundamentals of posing in this 9-part series. January 18, 2016 MusclePharm Combat 100% Whey Launch Giveaway Terms and Conditions Contests

MusclePharm Combat 100% Whey Launch Giveaway Terms and Conditions

Official rules for the MusclePharm Combat 100% Whey Launch Giveaway. January 17, 2016 Optimum Nutrition Modern Physique Social Giveaway Terms and Conditions Contests

Optimum Nutrition Modern Physique Social Giveaway Terms and Conditions

Official rules for the Optimum Nutrition Modern Physique Social Giveaway. January 13, 2016 Lift Life Foundation Contests

Lift Life Foundation

SUPPORT UNDERFUNDED HIGH SCHOOLS Give young people a place to improve their fitness levels, boost their self-worth, and become their best selves in life. January 05, 2016 • 6 min read Fitstagram Volume 32: 10 Jaw-Dropping Transformations Contests

Fitstagram Volume 32: 10 Jaw-Dropping Transformations

Goodbye, fat. Hello, hotness. Fuel your own transformation fire with these amazing before-and-after pics! #transformationtuesday January 04, 2016 Fuel Your Goal Contest Terms and Conditions Contests

Fuel Your Goal Contest Terms and Conditions

Official rules for the #FuelYourGoal Contest. January 03, 2016 4 Steps To Your New #BestSelf Contests

4 Steps To Your New #BestSelf

Supplements, Transformation Challenges, Free Fitness Plans, and tons of Free Fitness Articles at Bodybuilding.com! January 03, 2016 About Bodybuilding.com Contests

About Bodybuilding.com

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self. January 03, 2016

Load More

www.bodybuilding.com

6 Quick Bodybuilding Tips That Will Get You Faster Results!

Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you're going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.

Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works 'best', and therefore take more time than they should to even get going.

You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.

The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.

That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.

The Sooner You Can Get Into The Gym, The Sooner You Will Start Seeing Your Body Transform Into Your Ideal Physique.

6 Bodybuilding Tips For Results

Tip 1: Focus On Lifting More Weight Over Time

The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.

The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level.

All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.

The Number One Priority Of Any Muscle Gaining WorkoutProgram Should Be Lifting Heavier And Heavier Weights.

Tip 2: Go One Rep Short Of Failure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.

The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.

Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.

You Can Run Into A Number Of Problems WhenYou're Lifting To Failure Each And Every Set.

Tip 3: Only Perform Exercises That Work At Least Two Muscle Groups At Once

Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.

Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.

The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).

On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.

What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.

Tip 4: Fuel Your Body Right Before And After The Workout

The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.

If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.

Make Sure You're Fueling Your BodyProperly Both Before And After The Workout.

Tip 5: Never Go More Than Two Weeks Without A Change

Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.

Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.

What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.

In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.

If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.

Your Job Is To Make Sure SomethingIn Your Program Is Always Changing.

Tip 6: Remember Rest Is Required

Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.

If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.

Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.

Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).

If you try to push your body hard in other activities on your designated days off, it's going to impact progress.

www.bodybuilding.com

5 Best Bodybuilding Programs To Pack On Serious Muscle!

1

The 5 X 5 Program

The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass.

The set-up of this program is to perform three main exercises that target the main muscle groups in the body (both lower and upper body in the same workout), performing five sets of five repetitions. At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not required by the program.

Pros

One of the biggest advantages of this set-up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth.

Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it.

Cons

The drawback to this program is that it's one that a beginner likely shouldn't jump into as it will be intense and could lead to overtraining if you're not careful. It's best to have a 3-6 month lifting history behind you so you can be sure your body is ready for this stress load.

The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training. If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued.

Sample Workout

You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts.

If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do. It can be easy to overtrain on this program if you're not careful.

Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for 60-to-120 seconds between sets of the core exercises and 30-to-45 seconds between sets for the accessory exercises.

2

German Volume Training

The next higher volume muscle-building program is German Volume Training. This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set.

The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week.

Pros

For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided you're following a proper nutritional protocol with it as well.

Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes.

If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume.

Cons

Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio, or otherwise, you may run into some problems. Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress ... be sure you factor this in as well.

The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either. The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further.

There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight. If this is an important issue for you, think about looking into that.

Sample Workout

For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only 2-3 sets of 10-15 reps.

Aim to keep up the pace of the workout by keeping your rest to 60-90 seconds. Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a 5-6 rep protocol, so be sure you adjust your load accordingly. 50-60% of your 1 rep max would be a good place to start.

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation.

3

The FST-7 Training Program

The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. This training program doesn't specifically lay out all the exercises you need to perform in a given session nor does it specifically state that you must divide the body up into a certain protocol (upper body and lower body or chest/back, legs and shoulder for example), but rather gives you guidelines as to what you should be doing on the last exercise for each body part worked that session.

The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.

It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out.

When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues.

With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total.

Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.

Pros

The pros to this program beside the obvious (better fascia health) are that it still allows for a great deal of flexibility on your part with overall structural design.

If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.

Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well.

Cons

Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol. After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find.

Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel.

Sample Workout

This is another extremely intense training program so you must always monitor recovery between sessions.

Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week.

Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this. Here's a sample FST-7 program that you could use that applies the principle to all muscle groups.

Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such.

Take between 60 and 120 seconds of rest on the exercises apart from the exercise where you are to perform seven sets. Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump.

4

Upper/Lower Split Training

Moving on, the fourth type of workout to think about is an upper/lower body split. This set-up is typically performed on a two on, one off schedule and allows you to hit each muscle group twice per week.

Pros

The pro to this type of workout program is that it is a good option for beginners weight lifters looking to build mass. Since it still allows enough rest over the entire week and breaks the body up so each workout is slightly less stressful, it's a good place to start.

Advanced trainees can also intensify the workout through the total set number, exercise selection, and rest periods used, allowing for increased muscle gains at any level.

Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises. If you want to specifically target one of the smaller muscle groups (biceps, triceps, lateral deltoid, etc), you can do so more easily.

Cons

Because this type of bodybuilding program is so versatile, there really aren't a great deal of cons with it. You can change it around a great deal to meet whatever your individual needs are, making sure you get what you're looking for from your workout program.

The one con you may find with this workout is due to the fact that since it is made to be a 4-day program, it should be performed four days of the week. If you have scheduling conflicts, that may be a problem for you.

Even this could be overcome by doing one week of lower, upper, lower training and the next week of upper, lower, upper training - and continually alternating as such.

Sample Workout

There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size.

The following sample program is a good combination of compound and isolation exercises. It will target both the strength and size aspects of your fitness level.

Aim to take about one minute of rest between the first group of exercises and then shorten the rest period to 30-45 seconds for the second.

Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week.

5

Full Body Workouts

Lastly we come to full-body workouts. The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose. But, true full-body programs will provide one direct exercise for each muscle group - quads, hamstrings, chest, back and shoulders (arms are worked when doing chest and back).

In addition to those lifts, you could also throw in a few isolated exercises if you want to hit the smaller muscles individually.

Pros

One big pro of this program is again that it can be appropriate for a beginner, provided they use a lower total set number for each exercise and watch the volume.

It can certainly be used by advanced individuals as well. Since it has the high-frequency aspect working for it, it typically proves to be successful.

There are a number of different combinations you can create a full-body workout with and can utilize different principles within the workout to add variety and keep progressing.

Cons

One main con of the full-body workout program is that it's not as good if you're looking to specialize in a certain body part since you have to perform some exercises for each body part in the same session.

Typically with specialization workouts you're going to want to dedicate two or three lifts to the body part you're specializing in, making the workout slightly crowded once you fit everything in.

Sample Workout

For each full-body workout, you'll hit all the major muscle groups while using as many compound exercises as possible to keep overall volume under control.

The few isolation exercises are added toward the end of the workout to help further bring out muscle definition and increase the muscle pump you experience.

Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest.

Take 60-90 seconds of rest between the sets of the first grouping of exercises and 45-60 seconds of rest between the sets of the second grouping of exercises.

Keep these four different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you.

Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time.

www.bodybuilding.com


Смотрите также