For beginner bodybuilders, what you do in the gym is all that matters. If you train hard enough, you make gains. The food you eat doesn’t matter, because you can grow off of Pepsi and cookies at this point. When you become an intermediate bodybuilder after a few years of training, things change. Suddenly, you need better nutrition in terms of protein (300+ grams per day) and carbohydrates (clean, slow burning sources such as past, rice and beans). Fats also play a key role in organ health and muscle gains. You adjust your diet as an intermediate, and you see growth once again. All is good. You’re now ready to graduate from intermediate status. Gains are taking longer to arrive, and they are quite dependent upon your getting your training and nutritional ...

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If you’re an intermediate or advanced bodybuilder looking to add some thickness to your quadriceps, then higher volume leg training might be a good fit for you. The total number of sets isn’t significantly different from many leg routines. The major difference here is the use of rest-pause training at the end of each body part grouping. After scorching each body part with three solid sets of standard compound lifts, you then employ one giant set of rest-pause repetitions. These are unique in that there is no time limit, and there is no stopping. You begin your set of 20 or 30 or 40 repetitions, and you do not put down the weight until you complete that set. You can stop between repetitions and take 5 or 10 or 20 breaths between repetitions if ...

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