Bodybuilding Tips and Tricks

I like to perform these near the end of my biceps routine. They hit the biceps from a different angle than other exercises and will really help bulk up your forearms.

Performance: Stand upright with your back and head straight, knees slightly bent. Grasp a barbell with an overhand grip about a shoulder width apart. Slowly raise the weight with your elbows tight into your body, feeling the contraction in your biceps and forearms. Once the weight has reached the top, slowly lower it with control back to the starting position. These can also be performed using an E-Z curl bar if your wrists bother you.

Muscle Emphasis: brachioradialis, brachialis, biceps brachii

Here, in my opinion and in no particular order, are the 6 most important bodybuilding supplements you can take. If these aren’t a part of your supplement regimen, you should seriously consider adding them in to maximize your training and development.

Arginine - Boosts growth hormone and is readily converted into nitric oxide. Nitric oxide increases the blood flow to muscles, allowing better delivery of nutrients and oxygen to muscles. Dosage: 3-5g in the morning, before workouts, and at bedtime. Take on an empty stomach.

Creatine - One of the most popular supplements around, creatine provides quick energy for powerful muscle contractions and allows muscles to hold more water, making them fuller and stronger which leads to more growth. Try a titrated form of creatine if the standard form causes bloating and/or digestive distress. Dosage: 3-5g before and after workouts

Whey Protein - One of, if not the most, important bodybuilding supplement, protein provides the amino acids you need to build muscle protein, whey protein is fast-digesting and a good source of branched chain amino acids (BCAAs) leucine, isoleucine, and valine. Dosage: 20g before workouts and 20-40g after workouts; additionally, aim for 1-1.5g of protein per pound of bodyweight per day

Glutamine - Aids in recovery and muscle growth, buffers the fatigue-inducing chemicals that form during intense exercise, essential for normal digestion and immune function, protects muscles from being broken down for fuel (particularly useful on a “leaning down” diet). Dosage: 2-3 g initially, then work up to 5g taken in the morning, before and after workouts and at bedtime.

Multivitamin/Mineral - A relatively unglamourous, but still very important, supplement, a good multivitamin helps provide you with the adequate amounts of vitamins and minerals required to build muscle. Dosage: take one does with food two times a day (you may also want to try taking some extra B vitamins and/or the antioxidant vitamins C and E in addition to the multivite)

Fish Oil - Reduces the risk of heart disease and stroke, prevents muscle breakdown, helps regenerate and grow muscle, enhances joint tissue rebuilding and encourages fat loss. Dosage: 1-3g twice a day with food