71.7 F
Thursday, December 3, 2020


Home Bodybuilding Page 3


Have you ever imagined yourself with massive arms and shoulders? Tree trunk thighs and boulders for calves? It’s time to stop dreaming and start bodybuilding. How should you start? If you are 16 years old, you can throw dumbbells and barbells around the gym and eat an endless supply of pizza, burgers, and milkshakes and pack on the mass and muscle. Unfortunately, we are no longer 16, and for us, this approach would add a few muscles under layers of fat. Bodybuilding requires the right weight training program coupled with the proper protein-rich diet and much rest to achieve the best results.

Bodybuilding Is A Science 

To maximize your results, you need to understand the basics of the biological process behind muscle and muscle growth. Including how your body adapts to the stresses of lifting a heavyweight, what your muscle is made of and how it recovers and grows. With this information and your individual goals, you can build the most suitable bodybuilding program tailored to what you need to reach your goals.

What is Hypertrophy?

Muscle growth is known as hypertrophy, growth caused by an increase in cell size, or in this case, an increase in the size of muscle fibers. When you train to add muscle, new muscle fibers are not created. The heavyweight you use forces the muscle’s fibers to adapt and grow. As you train the muscle, it becomes slightly damaged and grows microscopically larger as it is repaired when you rest. Therefore, rest and recovery (paired with adequate protein intake) are vital to the bodybuilding (hypertrophy) process.

Bodybuilding Basics

Bodybuilding requires heavy training, a high protein diet, and rest and recovery.

Heavy Training

Hypertrophy requires mechanical tension. Think of it as the intensity of the exercise. Heavyweight and intensity cause minute muscle damage, which then leads to repair and growth. Maximal muscle growth has been found to occur between 80%-90% of 1RM. If you want to build muscle quickly - start lifting heavy!


Think of the food you eat as the fuel for your workout. You need carbohydrates for energy to support your training, a smaller amount of fat for hormone production, but the bulk of your diet should be lean proteins for muscle tissue repair and growth. If you train hard and feed your muscles, they will grow. Nutrient timing is also crucial to maximize muscle growth. You must consume protein (and a lesser amount of carbs) within 30 minutes of completing your workout to see the best results.

Rest and Recovery

In this case, rest does not refer to the rest between sets, but the rest you experience outside of the gym. You train hard in the gym to slightly break down muscle fibers, but muscle growth happens outside the gym, primarily while you sleep. Hypertrophy cannot occur if your body is not allowed adequate time to rest and repair. Try to get a full eight hours of sleep each night. This is the time that the protein you consumed is used to repair and rebuild muscle fibers. Additionally, your body releases beneficial hormones while you sleep. Under the topic of rest, you should also avoid training the same muscle groups two days in a row and allow for at least one (two may be better) days that you do not go to the gym.
With the right training program supported by a high protein diet and ample rest, you CAN build muscle and achieve the body you want!


  1. Top 8 women bodybuilders of all time (what you can learn from them)
  2. Top 8 men bodybuilders of all time (and what you can learn from them)
  3. Hypertrophy – how to gain muscle fast in one month!
  4. How do you become a bodybuilder?
  5. Want to build muscle – what are the best protein foods to eat?
  6. Protein – you need to read this. You can’t build muscle without it.
  7. Top 5 supplements for bodybuilding
  8. What is the difference between HGH and Testosterone in your body?
  9. How do your hormones help you build muscle?
  10. How do you shape a sexy round butt?
  11. Gain 20 pounds of muscle with the optimal diet and workout program.
  12. Jay Cutler Bodybuilder - Life, Career, and Workout Program
  13. Bodybuilding Diet, Nutrition, and Supplements
  14. Volume Load Builds Muscle with the Right Reps, Sets, and Weight
  15. Progressive Overload Training Principle - How to Use it to Build Muscle
  16. How to Train Like a Bodybuilder a Comprehensive Guide

Abs articles:

  1. Natural activities to burn stomach fat and show a six-pack
  2. How to tone abs with leg lifts
  3. Top 3 exercises to lose belly fat
  4. Stomach fat – myths that destroy your weight loss goals
  5. How to use workout and diet to sculpt a six-pack
  6. Manage calories - best three ways to burn stomach fat

Arm articles:

  1. Bicep vs. tricep
  2. Prevent weightlifting arms from falling asleep
  3. Best workout program for the arms
  4. The anatomy of the arms and how to build muscle.
  5. How to build big arm muscles

Back articles:

  1. Workout program for the back
  2. 5 best exercises for the back
  3. The anatomy of the back
  4. How to develop a muscular back
  5. Best exercises to strengthen the lower back
  6. Glute, hamstrings, and back how to train them

Chest articles:

  1. How to build the perfect chest with dumbbell weights
  2. The anatomy of the chest muscles
  3. How to build the perfect chest without the gym
  4. What are the best exercises for the chest
  5. How do you rest and recover from growing a bigger chest?
  6. How chest exercises are performed within popular workout programs
  7. Role of secondary muscles during chest exercises
  8. How to build primary muscles of the chest
  9. How to develop a massive chest with specific exercises

Leg articles:

  1. How to tone your outer thighs and hips with side leg raises
  2. What is the anatomy of the legs, and how can you use it to build bigger muscles
  3. How to exercise the secondary muscles that support the legs
  4. How to build muscular legs with dumbbells
  5. What are the most important exercises for the legs?
  6. How to build the primary muscles of the legs
  7. How to rest and recover the legs after a workout
  8. Powerful Physique – How to train your legs to build it
  9. How to build muscular legs with just bodyweight
  10. How leg exercises are performed with popular workout programs

Shoulder articles:

  1. Best shoulder workout program – what builds powerful shoulders
  2. Are barbells or dumbbells better for shoulder growth?
  3. Shoulder exercises top 5, backed by science.
  4. What is the anatomy of the shoulders – how to use it to build muscle?
  5. How to create powerful shoulders – with these steps

Follow Us



broken clouds
71.7 ° F
73.4 °
70 °
46 %
75 %
71 °
76 °
71 °
70 °
67 °

Latest Articles