Bodybuilding Tip of the Day

Bodybuilding Tip #55

2012-01-24T07:49:00.000-08:00

Many Small Meals > One Large Meal

Consuming many small meals throughout the day is more beneficial to your body than consuming one or two gigantic meals. The smaller meals will help increase your body's metabolism, won't over load your digestive system, and will promote a healthier and leaner you. Try it and tell me how you feel big guns!

Bodybuilding Tip #54:

2011-12-14T15:30:00.000-08:00

Cereal = Carbs

Unused Carbs turn to fat. You want to get lean? Then skip the evening trough of Lucky Charms.

Bodybuilding Tip #53:

2011-08-26T12:33:00.000-07:00

King Lion

Be a leader, not a follower. Set the example and people will follow!

Bodybuilding Tip #52:

2011-08-26T12:29:00.000-07:00

A lot of food= big gains

Eat. Everything.

Bodybuilding Tip #51:

2011-06-29T10:20:00.000-07:00

Excellence

So you don't like running, huh chap? Try cardio-alternatives like kick-boxing! Try it for 30-minute sessions!

Bodybuilding Tip # 50:

2011-06-21T21:23:00.000-07:00

Against All Odds, Keep going!

NEVER GIVE UP! NEVER SURRENDER! OWN THAT IRON!

Bodybuilding Tip #49:

2011-06-21T21:16:00.000-07:00


Leave This Behind

Ok fool, it's time stop killing virtual zombies and get off that couch! Do something you've always wanted to do and make a positive difference in your life!

Bodybuilding Tip #48:

2011-06-09T20:33:00.000-07:00

Structure of Protein

Ok Chachi, so you're thinking about finding the protein that's right for you? Well, here are the differences between types of protein:

Whey: Makes up 20% of milk protein. Digests quickly. Good for post workout.
Whey Concentrate: Not as pure, usually 75-85% protein, 15-25% carbs and fat
Whey Protein Isolate: More pure, usually 90-98% protein, 2-10% carbs and fat
Whey Protein Hydrolysate: Made through hydrolysis, very easy to digest.

Casein: Makes up 80% of milk protein. Slower to digest.
Caseinate: Easiest casein protein to digest. Created by adding sodium, potassium, or calcium.
Hydrolyzed Casein: Increases digestibility.
Micellar Casein: A slower digesting protein, good for before bed.

Egg White: Very high quality protein. Rich with Branch-Chain Amino Acids (BCAA's) and Arginine (an amino acid). Easy to digest. Make sure the egg white protein is made from pasteurized egg whites to encourage metabolic processes.

Bodybuilding Tip # 47:

2011-06-08T14:41:00.000-07:00

Doc and Marty at the Clock Tower

The longer your body carries excess fat or muscle mass, the more your body learns from that and accepts it as 'normal'. So you want to change your body for the better? Don't wait, Doc!!

Bodybuilding Tip # 46:

2011-06-07T19:46:00.000-07:00

Find the Harmony Within

Hey big guns, instead of dessert, drink a cup of green tea. Green tea has a lot of benefits:

1. Burns fat

2. Gives energy

3. Loaded with antioxidants

If you take green tea extract (pill form), be careful of the high caffeine content. Got it Sally?

Bodybuilding Tip #45:

2011-06-05T17:25:00.000-07:00

Mucho Calories

So they say you're a physicist, huh? So what's a calorie?... Give up? A calorie, by definition is the amount of energy required to increase the temperature of 1 gram of water by 1 degree Celsius. If you want to lose weight, ingest less calories than you burn. If you want to gain weight, ingest more calories than you burn.

Bodybuildting Tip # 44:

2011-06-01T14:57:00.000-07:00

Branch Warren....Chain is Optional

Weighted dips will make your triceps beg for mercy and also hit your chest like a sledge-hammer! Don't be surprised if your bench increases as well.

Bodybuildting Tip # 43:

2011-05-31T19:33:00.000-07:00

What not to do in the Gym

Ok cry baby, bringing your gf to the gym to caress her and play handsies is weird. Stop being so soft and make the metal your slave!

Bodybuildting Tip # 42:

2011-05-29T10:31:00.000-07:00

This is What Fish Oil Looks Like

Take fish oil, Nemo. It's excellent for you!
1) Helps build muscle
2) Helps with fat loss
3) Helps with circulation
4) Helps with overall well-being

Bodybuildting Tip # 41:

2011-05-28T10:06:00.000-07:00

These aren't Calves, these are Cows

Do calf raises everyday.

Bodybuilding Tip #40:

2011-05-28T09:59:00.000-07:00

So, you're too busy to go to the gym, huh Popeye? Well consider theses office exercises:

1) Glute squeezes

2) Standing Squats (body weight)

3) Calf Raises

4) Wall Sits

5) Push Ups

6) Crunches

Just don't let your boss see you, cuz that would be awwkwarrrddd.

Bodybuilding Tip #39:

2011-05-25T14:02:00.000-07:00

Potato Photo Shoot

The process your body uses to break down and absorb protein is called protein synthesis. Protein synthesis does not occur without enough carbs as well as protein. So consider eating carbs with your protein, especially after your workout. That's why steak and potatoes go well together, unlike my gf and I.

Bodybuilding Tip #38:

2011-05-25T13:55:00.000-07:00

3.5oz Chicken Breast has about 30g Protein

You should consume protein (and carbs) as soon as you can after a workout. Waiting about 15-30 minutes to eat will drastically reduce the effectiveness of your workout. So don't wait, Doc.

Bodybuilding Tip #37:

2011-05-24T11:55:00.000-07:00

Beauty is on the Outside

Ok rooster, here's a simple method to track your progress. Take pictures of yourself flexing every couple of months. This way you can compare yourself to a previous version of.....yourself.

Bodybuilding Tip #36:

2011-05-22T18:27:00.000-07:00

Bon Jovi Will Pump You Up!

Put your Backstreet Boys CD away, hopscotch. This isn’t 8^th grade! Listen to some sick jams for a sick pump! (besides, it's been proven by science).

Bodybuilding Tip #35:

2011-05-21T10:53:00.000-07:00

Loading a ton of weight on the squat rack and standing by it, looking around does not count as a set! Do what you need to and get out, mugshot.

Bodybuilding Tip #34:

2011-05-20T16:23:00.000-07:00

Markus Ruhl's Shoulders are Massive

Hey lollipop, wanna bench more and be stronger in general? Tackle your shoulders from all angles in a single workout. (1) Seated lateral raises, (2) Bent over rear deltoids, (3) Barbell front raises, (4) Push-press, and (5) upright rows.

Bodybuilding Tip #33:

2011-05-19T14:10:00.000-07:00

Slow Down Bro

Ok patty cake, before you start customizing a machine with your own weights, make sure whoever used it before you is DONE. It's called Gym etiquette.

Bodybuilding Tip #32:

2011-05-18T14:58:00.000-07:00

D-Bag Gym Accessory

Think you're cool wearing sunglasses in the gym? Well you're not, swan dive. Drop them.

Bodybuilding Tip #31:

2011-05-17T14:28:00.000-07:00

Keg of Beer

Ok broski, get rid of that keg and put on a six pack! If you're bored of crunches, try some explosive plyometrics. These multi-set exercises will increase your heart rate and help burn fat to reveal your underlying ab muscles! Give your body the surprise it needs!

Bodybuilding Tip #30:

2011-05-16T21:15:00.000-07:00

Fonzie, from Happy Days

Forget the gel, Fonzie. You're going to the scrapyard, not a beauty contest. So take off your make-up and start lifting!

Bodybuilding Tip #29:

2011-05-16T19:19:00.000-07:00

Dorian Yates with Lats So Big He Can Fly

Don't forget about your rear deltoids (shoulders). Do this by standing while holding two dumbbells at your side. Position your feet about shoulder width (or enough to hold balance), and lean over to just above 90-degrees. Let the weights hang in front of you, and slowly raise them to your sides. Just like your traps, you need to tackle the shoulder from all angles. If leaning over hurts your lower back, do the same movement except with your chest on a bench. Stop messin' around, Peter Pan!

Bodybuilding Tip #28:

2011-05-15T09:51:00.000-07:00

Johnnie Jackson, World's Strongest Bodybuilder

You want enormous traps like Johnnie Jackson? Vary the way you do shrugs: (1) barbell shrugs from the front, (2) barbell shrugs from the back, and (3) dumbbell shrugs. Work the muscle from all different angles and get huge, bunny rabbit!!

Bodybuilding Tip #27:

2011-05-14T13:59:00.000-07:00

Supersets for Superman

Think you're tough enough? Try incorporating 'supersets' into your routine. Supersets are when you do an exercise in between sets from another exercise. For example: On leg days, in between your sets for squat, do some calf raises. Your workout will be shortened but more intense. Try it, Superman!!

Bodybuilding Tip #26:

2011-05-13T12:17:00.000-07:00

Arnold Schwazenegger at Venice Beach, Ca.

Spend more time outside! Most people are Vitamin D deficient and where's the best source of vitamin D? The sun! The natural rays of the sun can promote anabolic hormone levels, like testosterone. This will help build muscle. So stop playing scrabble with your grandmother and go outside for some muscle building goodness!

Bodybuilding Tip #25:

2011-05-13T12:06:00.000-07:00

Water, Not Just for Wet T-shirt Contests!

Drink a lot of water. Drinking water can help with fat loss, and here's why: When you don't drink a lot of water, your body begins to retain the water it already has as a survival tool. This is called water retention. Water retention can cause people to become bloated and unhealthy. So give your kidneys and liver a boost and help fight fat!

Bodybuilding Tip #24:

2011-05-10T18:26:00.000-07:00

Arnold Schwarzenegger doing a shoulder press

For shoulders, incorporate the 'Arnold Press' into your workout. Start with a light weight to get a feel for the movement. Hold the weights in front of your chest with your palms facing you. Move your elbows out and twist the weights up so that you end up with your palms facing away from you, like in the photo above. This works out all three heads of the deltoid (shoulder), but mostly the front-head. See why they're called the Arnold Press, twinkle toes?

Bodybuilding Tip #23:

2011-05-09T15:09:00.000-07:00

Benedikt Magnussun deadlifting 940 lbs

Set a goal for yourself and stick to it! You want to be a beast? Then make that your goal and don't give up till you're a beast!!

Bodybuilding Tip #22:

2011-05-07T17:50:00.000-07:00

Artists Rendition of a Cup of Coffee

Try drinking a cup of coffee 20 minutes before you hit the gym. It will stimulate your body for a great workout. Be sure to drink a lot of water, though. Caffeine can dehydrate you. Can you handle it?

Bodybuilding Tip #21:

2011-05-05T14:26:00.000-07:00

A cooked fish

If you want to lose fat and gain muscle mass (besides increasing cardio), eat more protein from lean sources such as fish (Tilapia, etc) and eggs (whites). Remember to also cut back on your carb intake at night, because unused carbs are stored as fat. When you're sleeping, you're not using the carbs... Get the hint? Most carbs should be eaten in the morning to give you energy to be AWESOME throughout the day!

Bodybuilding Tip #20:

2011-04-30T16:02:00.000-07:00

Dexter Jackson, Mr. Olympia, 2008

If you find it difficult to gain motivation to tackle the gym by yourself, work-out with a partner who has similar goals as you. Unlike my gf.

Bodybuilding Tip #19:

2011-04-28T21:41:00.000-07:00

Rich Gaspari, IFBB Hall of Fame

Don't believe in 'miracle muscle building' formulas. More often than not, a lot of muscle supplements are just crap. If you eat right and maintain a healthy diet (sure you might have to eat a lot for big gains), you'll notice results just as great if not greater. Got it lab rat?

Bodybuilding Tip #18:

2011-04-27T19:57:00.000-07:00

Lee Labrada, IFBB Hall of Fame

When working out, stick to the basics. Don't do strange lifts, Houdini! Look towards mass-building compound movements first (bench-press, squat, deadlift, etc), and then do less-important isolation exercises (bicep curls, tricep extensions, etc.)

Bodybuilding Tip #17:

2011-04-26T22:10:00.000-07:00

Franco Columbu, Mr. Olympia (lightweight) 1974-1975, Overall 1976, 1981
Just shut up and lift.

Bodybuilding Tip #16:

2011-04-25T20:10:00.000-07:00

Tom Platz, IFBB Hall of Fame

Have you ever heard the saying "Working out your legs makes your biceps bigger", and never understood why? Well, there's truth to that. You see, the natural chemicals in your body testosterone (for men) and HGH (human growth hormone) are responsible for increasing muscle mass. Using compound movements for your legs (squats and deadlift) will increase your testosterone and HGH levels and thus increase the size of your biceps! Legs are, after all, one of the biggest muscles in your body...don't ignore them like my gf ignores me.

Bodybuilding Tip #15:

2011-04-23T19:23:00.000-07:00

Grigori Atoyan, IFBB Pro Bodybuilder

Bent-over dumbbell rows not only help develop a thick back, but they also help develop huge arms. Try it, buddy!

Bodybuilding Tip #14:

2011-04-21T19:10:00.000-07:00

Branch Warren, IFBB Pro Bodybuilder

For triceps (and chest), don't forget to flat close-grip bench. Hold the bar a little inside shoulder width and smoothly lower the bar (keeping elbows in) towards your chest. Push up. You don't need a lot of weight for this exercise (it will be lower than your regular bench weight). Get those triceps huge!

Bodybuilding Tip #13:

2011-04-20T21:01:00.000-07:00

Gunter Schlierkamp, IFBB Pro

To build large biceps, try "21's". Grab a curl bar and start at the bottom-end of the curl. Go up half-way and stop (half-rep). Do this 7 times. Without stopping, start from half-way (elbows at 90-degree angle) and go all the way up (half-rep). Do this 7 times. Next, start from the bottom and go all the way up (full-rep). Do this 7 times. This is one set. See why they're called 21's, Einstein?

Bodybuilding Tip #12:

2011-04-19T15:04:00.000-07:00

Dave Draper, IFBB Hall of Fame

Don't forget to workout your forearms! Bigger forearms allows you to lift heavier weight with decreased dependency on straps. Besides, you'll look more jacked!

Bodybuilding Tip #11:

2011-04-18T14:49:00.000-07:00

Victor Martinez, IFBB Pro Bodybuilder

So you've been clubbin' all night, huh Paco? Don't go to the gym tired! Get some rest and lift when you're awake.

Bodybuilding Tip #10:

2011-04-16T13:57:00.000-07:00

Serge Nubret, IFBB Pro bodybuilder

Eat more steak, hommes.

Bodybuilding Tip #9:

2011-04-14T20:42:00.000-07:00

Ed Corney, IFBB Hall of Fame

The more you lift, the more sleep you need to grow. So stop playing Xbox until 4 am and get to bed!

Bodybuilding Tip #8:

2011-04-13T19:59:00.000-07:00

Jay Cutler, Mr. Olympia from 2006-2007 and 2009-2010

Incorporate 'negatives' into your routine. Negatives are when you slowly return the weight to the original starting position. For example, negatives for a bench-press would be slowly lowering the weight back down towards your massive chest.

Bodybuilding Tip #7:

2011-04-11T21:34:00.000-07:00

Arnold Schwarzenegger, Mr. Olympia from 1970-1975, and 1980

Watch the documentary, 'Pumping Iron'. It's good for you.

Bodybuilding Tip #6:

2011-04-10T20:24:00.000-07:00

Ronnie Coleman, Mr. Olympia from 1998-2005

Don't stay on one routine for too long! Surprise your body and change your work-out. You'll notice the results.

Bodybuilding Tip #5:

2011-04-09T16:40:00.000-07:00

A scene from the documentary, 'Pumping Iron'. From left, Franco Columbu, Arnold Schwarzenegger, and Ken Waller (squatting).

Don't forget to workout your legs, Peppy. You don't want to look top-heavy.

Bodybuilding Tip #4:

2011-04-08T16:29:00.000-07:00

Franco Columbu, Mr. Olympia (lightweight) 1974-1975, Overall 1976, 1981

Bodybuilding takes patience and dedication. Don't expect instant results. Got it, baby boy?

Bodybuilding Tip #3:

2011-04-06T20:00:00.000-07:00

Lee Haney, Mr. Olympia from 1985-1991

Lifting too heavy is not always good, you over achiever! Give your joints a break by lowering the weight and increasing the number of repetitions. You'll feel it in the morning.

Bodybuilding Tip #2:

2011-04-05T19:47:00.000-07:00

Sergio Oliva, Mr. Olympia from 1967-1969

Working out too much (over-training) can be as ineffective as not working out enough (under-training). Take a day off every once-in-a-while and give your muscles a break. You'll come back feeling better.

Bodybuilding Tip #1:

2011-04-04T22:21:00.000-07:00

Dorian Yates, Mr. Olympia from 1992-1997

Sacrificing proper form over number of repetitions can lead to injury.