Bodybuilding Basics

BODYBUILDING BASICS

Presented by:

BelldandyMai and Dipzytology

BODYBUILDING BASICS

Presented by:

BelldandyMai and Dipzytology

DEDICATION AND SPECIAL THANKS

• The authors would like to dedicate this presentation to all people aspiring to build muscle.

• The authors would also like to thank the following persons and sources who had given them advises, tips, and valuable information:Scooby Werkstatt: http://www.scoobysworkshop.comKeith and Kevin Hodge (Hodge Twins): http://www.2buildmusclefast.comWikipedia: http://en.wikipedia.org

TO GOD BE THE GLORY!

DISCLAIMER

• This presentation aims to inform aspiring bodybuilders about the basics of bodybuilding. BEFORE ENGAGING IN RESISTANCE TRAINING, AND MAKING DIETARY AND SLEEP PATTERN CHANGES, CONSULT YOUR PHYSICIAN.

• LIFT AT YOUR OWN RISK. It is your responsibility to evaluate the information in this presentation with the help of your physician and decide if this is appropriate for you.

• We are not medical professionals. CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM.

BODYBUILDING

• Bodybuilding is a form of body modification involving intensive muscle hypertrophy.

• An individual who engages in this activity is referred to as a bodybuilder.

• Natural bodybuilding is bodybuilding without the use performance-enhancing drugs. This includes anabolic steroids, insulin, diuretics and human growth hormone.

BASIC COMPONENTS OF BODYBUILDING

• Resistance Training• Nutrition• Sleep

RESISTANCE TRAINING

• Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance.

• Resistance exercise is used to develop the strength and size of skeletal muscles.

• If properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

RESISTANCE TRAINING: OUR TIPS TO BUILD MUSCLE FAST

1. Do compound exercises. – Do exercises that involve more than one muscle group.

2. Use a 3 or 4 day split. – Train a specific muscle group only once a week.

3. Perform only 8-14 sets per workout (split). – You need to stimulate your muscles to grow but you don’t have to annihilate them.

4. Lift to failure on every set. – In a set, lift the weight until you can. Having a spotter is recommended.


5. Choose a weight that will let you do at least 8 reps and not more than 12 reps. – This applies to compound exercises for the upper body. If you can’t do 8 reps, you’re using too much weight. If you can do more than 12 reps, you’re using too little weight.

6. Choose a weight that will let you do at least 10 reps and not more than 25 reps. – This applies to lower body exercises. If you can’t do 10 reps, you’re using too much weight. If you can do more than 25 reps, you’re using too little weight.


7. Rest for about 60-120 seconds in between sets. – Rest between sets should not be less than 30 seconds or more than 5 minutes.

8. Observe proper form and execution. – You should be able to control the weights. Perform the exercises in a controlled fashion. No swinging, rocking, nor holding your breath.

9. Keep your resistance training under 1 hour, preferably 30-45 minutes. (excluding warm up and abs exercises). – Loads of cortisol, a hormone that breaks down muscle, starts to be secreted to your bloodstream when you’re working out too much or too long.


10. Lift with your BODY and MIND. – FOCUS! Don't think of anything else while you are working out.

NUTRITION

• More than 50% of the results you’ll get will be influenced by your nutrition.

• A good bodybuilding diet consist of three basic components:– Good source of carbohydrates. – You need these for fuel or energy.– Good source of fats. – Your body needs fat to produce bodybuilding

hormones like testosterone and human growth hormone.– Good source of protein. – Muscle is made up of protein.– Good source of micronutrients. – Vitamins and minerals helps the

body utilize the calories you take in or function properly.– Good source of fiber. – This ensures good functioning of your large

intestine.

NUTRITION

• Food that are not good for bodybuilding has:– too much sugar, like sweets.– too much sodium, like canned goods.– too much preservatives, like processed food.– little nutritional value, like junk food.– too much fat, like fastfood.

• A bodybuilding meal must come from fresh and lean sources.

NUTRITION

• Whole-grains are good sources of carbohydrates.• Vegetable oil, nuts and fish are good sources of fats.• Lean meat like beef, chicken, and fish are good sources of

protein. Skim milk is a good source of protein without the fat of whole milk.

• Taking a multivitamin may help you plug any holes in your diet.

• Fruits and vegetables are good sources of fiber.

SLEEP

• You don’t grow in the gym. You are growing while you are sleeping.

• Human Growth Hormone and Testosterone spikes during sleep.

• Sleep for at least 8 hours per day.• A good indicator that you had enough sleep is when you

wake up naturally without having the alarm clock or a person wake you up.

TOP 3 HORMONES INVOLVED IN BODYBUILDING

• Testosterone – the principal male sex hormone and an anabolic steroid. It plays a key role in the development of male reproductive tissues and secondary sexual characteristics such as increased muscle, bone mass, and the growth of body hair.

• Growth Hormone (GH) – a peptide hormone that stimulates growth, cell reproduction and regeneration in humans. Also called Somatotropin (STH).

• Cortisol – a hormone, specifically a glucocorticoid, released in response to stress. It stimulates the breakdown of protein (muscle) and fat to provide metabolites that can be converted to glucose in the liver.

TOP 3 HORMONES INVOLVED IN BODYBUILDING

• Testosterone and Growth Hormone peaks during sleep and physical activity, such as in resistance training. These two hormones are needed in muscle repair and growth. Bodybuilding DOES NOT STUNT GROWTH. Bodybuilding PROMOTES growth.

• Your Cortisol level starts to rise when you are working out too much or too long in the gym. That’s why it is important to keep your workout intense and short.

• Your Testosterone level drops when Cortisol level rises.

OUR WORKOUT PROGRAM

We use a 4-day split:• One day for pushing exercises (Chest and Triceps).• One day for pulling exercises (Back and Biceps).• One day for legs (Quadriceps, Hamstrings, and Calves).• One day for shoulders (Deltoids and Trapezius).

We don’t train for 3 consecutive days.

OUR WORKOUT PROGRAM

• We often use this pattern in formulating a workout program:

– 2-3 sets of a compound exercise.– 2-3 sets of an isolation exercise.

• Warm up before doing the resistance training. Absolutely no stretching.

• In the next slides you can find our workout program.

MONDAY: CHEST AND TRICEPS

EXERCISE NUMBER OF SETS REP RANGE

Barbell Bench Presses 3 8-12

Dumbbell Bench Presses 3 8-12

Weighted Bench Dips or Close-Grip Barbell Bench Presses

3 8-12

Triceps Pushdowns or Triceps Kickbacks

3 8-12

TUESDAY: LEGS AND ABS


Squat or Leg Presses 3 15-25

Lunges or Reverse Lunges 3 15-25

Leg Extensions 3 15-25

Seated or Standing Calf Raises 3 15-25

Captain’s Chair 3 FAILURE

Crunches 3 FAILURE

WEDNESDAY: DAY OFF

NO RESISTANCE TRAINING ON THIS DAY.YOU NEED YOUR REST.

THURSDAY: SHOULDERS


Barbell or Dumbbell Military Presses

3 8-12

Machine or Dumbbell Rear-Delt Flyes

3-5 8-12

Dumbbell Lateral Raises (Elbows Bent)

3 8-12

Dumbbell Shrugs 3 8-12

FRIDAY: DAY OFF


SATURDAY: BACK, BICEPS AND ABS


Pullups 2 FAILURE

Underhand Pullups 2 FAILURE

Lat Pulldowns 2 8-12

Inverted Rows or Reverse-Grip Seated Rows

3 8-12

Seated Dumbbell Curls 3 8-12

Cable Curls or Preacher Curls or Hammer Curls

3 8-12

Captain’s Chair 3 FAILURE

Crunches 3 FAILURE

SUNDAY: DAY OFF


RECOMMENDED WEBSITES AND CHANNELS

Websites:Scooby’s Workshop: http://www.scoobysworkshop.comTwin Muscle Workout: http://www.2buildmusclefast.com

Channels:Scooby Werkstatt:

http://www.youtube.com/user/scooby1961Keith and Kevin Hodge:

http://www.youtube.com/user/twinmuscleworkout

CONCTACT US

Got questions, comments, and suggestions? Send us a message through Yahoo! Mail or Facebook.

BelldandyMai: [email protected]: [email protected]

Please make your criticisms constructive. NO BASHING, NOR SPAM PLEASE!

Brotherhood Bodybuilding ™

THIS PRESENTATION IS CREATED BY BROTHERHOOD BODYBUILDING. THE INFORMATION FOUND HERE ARE GATHERED FROM VARIOUS SOURCES. WEBSITES AND THE NAMES OF THE INFORMANTS ARE REFLECTED IN THE “DEDICATION AND SPECIAL THANKS” SECTION OF THIS PRESENTATION. REPRODUCTION AND SPREAD OF THIS PRODUCT IS PERMITTED.

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Bodybuilding Basics