Walk into any gym in America, and it doesn’t matter if the trainers you see are new to the iron game, or have been training for years, they all seem to have a goal in common: They want to learn how to build a big chest. The great Arnold Schwarzenegger had a chest you could sit a beer upon, and has been the benchmark for complete chest development ever since. If you’re looking for a few lessons on how to build a big chest, you have come to the right place. Let’s get started! Compound Movements If you want your chest to grow to larger dimensions, you are going to want to use heavy weights that push your entire upper body – but particularly the chest – to new dimensions. ...

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For most new bodybuilders in the gym, the goal is simple – to get big! New lifters train for mass the vast majority of the time, eating, training, and sleeping big in that ever-vigilant journey to greater size and new dimensions. Over time, they do see these mass gains, and with the new muscle often arrives the desire to show off the physique a bit. However, at this time, things change for the new bodybuilder. When you haven’t yet completed, you’re undefeated in the symmetry department. It doesn’t matter all that much if your calves are sub-par when your only shirtless appearance is on the beach. However, under the experienced eye of professional judges, flaws in symmetry can become apparent, and can keep you from winning the trophy that you certainly ...

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Are you ramping up preparation for your first bodybuilding show? You’re probably been reading up on diet, cardiovascular movements, and pre-contest supplements and drugs, preparing for what will no doubt be twelve weeks of misery as you work to reach the greatest shape of your life. Here are a few factors which may also contribute to your success, which you may not have considered. Cardio Time Usually Doesn’t Matter Yes, those at the very top of the sport achieving a 3 percent body fat level for a bodybuilding show will always tell you that completing your cardiovascular exercise at 6 A.M. upon waking is the only way to go. However, in terms of the bigger picture, there isn’t going to be that much of a difference in overall results if you complete your cardio at the start ...

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Training with a buddy can help you to advance further than ever before, or it can hold you back from achieving your goals and fulfilling your potential. It all depends on the person you choose, and the path the two of you take together. Here are some factors to consider when training with somebody else in the gym. Creative Ideas Challenge one another to think of ways to make every movement more productive. Often, a training partner will notice what sections of a particular lift are easier, or more difficult, for you to complete. Find ways to change the movement to overcome these weaknesses. Goals If your goal is to crack 600 pounds on the deadlift, and your training partner’s goal is to win a state-level show as a light-heavyweight, then your training is going to be ...

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Achieving bodybuilding muscle mass is the goal of everything we do in the gym. When we sit down at dinner to throw down our 50 grams of protein and 100 grams of carbohydrates every 180 minutes during the day, bodybuilding muscle mass is at the forefront of our mind. It is a process that can take months and years to complete. But in the end, you will look like a new person. You just have to start slow, follow a good game plan, and show a lot of patience if you want to develop the level of muscle mass that makes you stand out from your peers, even in the gym. In the beginning, as you start your bodybuilding journey, mass is the name of the game. You work to achieve it at ...

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If you want to find a bodybuilding or powerlifting article on how to train for power and strength, you haven’t come to the right place. By now you should know that heavy squats, leg presses, stiff-legged deadlifts, and calf raises are the core movements you should be utilizing to add beef to your legs. Four to five sets of each in the 8 to 10 repetition range, coupled with a pile of food and sleep, and you’re going to have some legs ready for growth. Now, that being said, such a heavy workout isn’t always what you’re looking for. If you’re a perma-bulker who spends his lifetime padded at 20% body fat, this should work fine. However, there are going to be times when this sort of brutal training routine isn’t going to be right for ...

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Take a look at top IFBB professional bodybuilder Phil Heath. He finished fifth in the world at the 2009 Mr. Olympia show, and he could have been even higher. When he flexes his arms, he is probably one of the most impressive human beings on the planet. His back is thick and shredded. His legs are full and crisp. He has one of the top physiques in the world – almost. Phil was cursed with narrow clavicles. His shoulder blades are 2 to 4 inches closer than those of his peers. When you see bodybuilders like Victor Martinez or Jay Cutler standing next to him, the differences become more than obvious. He carries just as much muscle, but his torso just appears to be crunched together. This is something that will ...

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The Triple Shot is a training technique which allows the bodybuilder to stimulate each muscle group from the three most important angles. It’s not a super-set, which is designed for fast blood loading. And it’s not a giant set, designed for complete muscle annihilation. Rather, the Triple Shot is a technique designed to isolate the three largest parts of a muscle group, then delivering the three most effective movements for hitting these areas. The goal, of course, is the most possible muscle group stimulation leading to growth. Let’s check out routines for some of your muscle groups. Chest Flat bench press, immediately followed by incline dumbbell flyes, immediately followed by decline bench press. Keep the weight heavy enough to challenge you for 6 to 10 repetitions on all sets. Back Deadlifts, immediately followed by lat pulldowns, ...

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If you want to transform your life and become happy and healthy then you need to train naturally. When you undertake natural bodybuilding, you will also be able to develop your mental strength, devotion, concentration and other qualities as well. You should not view bodybuilding as just a way of increasing muscles mass but it is also a way of improving your quality of life. When you use steroids you are going to suffer from the following side effects; shrinking of the testicles, decreased sex drive, development of breasts in men, enlargement of the clitoris, disruption of the menstrual cycle, increased acne on the face and back, liver problems, heart conditions, insomnia, withdrawal syndrome and increased aggression. The reason why a person suffers from these side effects is because steroid use leads to hormonal imbalance. If you want to ...

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Are we sure the phrases ‘Sportsmanship’ and ‘Bodybuilding’ even belong in the same sentence? Let’s face it, the sport of bodybuilding, whether it be of amateur or professional ranks, is nothing more than a glorified beauty contest. Men spend an entire year devoting their diet, training, sleeping, and posing to become the single best individual specimen of muscle possible. Sure, they have their support staff, their nutritionists and gurus, and gym training buddies – but in the end it all comes down to them standing alone onstage, nearly naked, posing down against other bodybuilders. However, even in what is often described as the catty world of fashion modeling, there is still a high level of companionship and camaraderie between the competitors. After all, nobody except your fellow competitors can know what all you go through, right? ...

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