Bodybuilding Tips and Tricks

Even a rookie to bodybuilding or any type of fitness training knows that protein is one of the most important nutritional supplements one can consume in order to ensure maximum success. The problem is, there are so many types and brands out there it can be difficult to determine which is best for you. To this end, I’m sharing this aticle with you from bodybuilding.com. It discusses protein supplements in depth and dissects them based on protein type, taste, brand name, price, and content. Take a look =)

Check out the article here!

Performance: Sit on a low-backed chair or bench and lift a dumbbell over your head, holding it with both hands, palms cupped against the upper inside plates. Keep your upper arms in place next to your head and, in a slow continuous motion, lower the dumbbell behind your head. Feel the stretch in your triceps and then, using an equally slow and controlled motion, press the weight back up to full extension. Repeat for reps.

It’s possible to injure your neck when performing this move so be sure to stretch out a bit before hand with some neck rolls or similar neck/trap loosening moves and be sure (as always) to maintain proper form when performing the exercise. This exercise targets the long head of the triceps and can also be performed with a cambered bar (although I find the dumbbell to be easier). You should always try to include some sort of overhead move in your tricep training as overhead movements are the only way to effectively train the long head.

A multi-vitamin is one of the most important (and perhaps most underestimated) supplements a bodybuilder (or any athlete) can consume. In order to train and perform to our maximum potential, we must have a complete complement of the necessary vitamins and minerals. Taking a high potency multivitamin/mutimineral supplement will ensure that you have everything you need for hardcore training, growth, and health.

The brand I’m currently using isOptimum Opti-Men. It couples vitamins and minerals with herbs specifically designed for males. Great supplement!

Discipline. It’s what drives any good training program. The discipline to go to the gym rain or shine, tired or energetic. The discipline to push yourself during your workout and not just “go through the motions”. The discipline to watch your diet every day and supplement properly. Here’s a fantastic article from David Robson over at bodybuilding.com addressing just that: discipline. I think it will inspire you both in the gym and perhaps even outside the gym as well. Check it out here.

Drag curls are one of my favorite bicep exercises but one that I see very few people at the gym performing. These were popularized by trainer, Vince Gironda (aka The Iron Guru) and are great for blasting your outer biceps and building huge guns. Start out by holding a barbell much as you would for standard standing barbell curls. Next, pull your elbows straight back behind your body. This should result in your arms being bent at roughly a 90 degree angle and the barbell being around the level of your belly button. Now, slowly curl the bar upwards to lower pec level, hold for a sec and squeeze your biceps, then return to the starting position. Repeat for reps. The barbell should be lightly touching (or nearly so) your abdomen during the exercise, hence where the name comes from (you’re “dragging” the bar up your torso). The range of motion is much smaller than normal barbell curls as you are only really moving the weight from your belly button to the bottom of your pecs, but the strain in your biceps and the results these produce are extra large. I like to perform these at the end of my bicep workout and go for high reps (15-25) for the ultimate final burn in my bi’s.

I just recently started using BSN NOExplode and I love it. It’s contains a great “cocktail” of supplements including creatine and elements that increase nitric oxide (NO dilates the blood vessels to allow more oxygen and nutrients to be delivered to the muscle tissue) and lots of other great stuff. In addition to the physical benefits this product provides, I’ve been noticing an increase mental focus during my training sessions which is *always* a good thing =) Check out the product info page here for more details and pick up some NOXplode today for some intense workouts and results.

Here’s a great article from Michael Kurilla over at bodybuilding.com. It discusses the science behind interval training (something I’ve touched on in my fat burning section) and really gives some great information about the exercise physiology of burning fats opposed to carb and protein, how to determine you maximum fat burning zone, and howto adjust your diet to burn more fat. A great read!

Check out the article here. This is part 1, be sure to check out parts 2 and 3 linked up at the top of the page.

The important thing to know about Arginine is that it is converted into nitric oxide (NO) in the body. Why do we care about NO as a bodybuilder? Well, because NO is involved in, among other things, the process of vasodilation, which is the process that increases blood flow to muscles. Supplementing with L-Arginine can provide you with some terrific pumps in the gym, as a large amount of blood is forced into the muscles, allowing for better delivery of nutrients and oxygen. Since I’ve started supplementing with Arginine, I feel like my muscles are about to pop they are so full and pumped during my workout. It’s great! As the icing on the cake, Arginine can also help to boost growth hormones as well.

Dosage: Take 3-5 grams in the morning, before workouts and at bedtime. Arginine works best when taken on an empty stomach so try to take it an hour before a meal or a pre-workout protein shake.

The brand I’m currently using:
NOW L-Arginine, 120 Tablets

Glutamine is one of the most plentiful amino acids in the body and great addition to your supplement “tool box”. Supplementing with L-Glutamine will:

- Aid in muscle recovery and growth
- Buffer fatigue-inducing chemicals that occur during exercise so you can workout harder and longer
- Promote normal digestion and immune function
- Insure that your muscles are not broken for fuel (catabolysis) in order to access the stored glutamine

Here’s the brand Im currently using:
NOW L-Glutamine Caps, 240 Capsules

Dose: Start out with 2-3 grams a day. Eventually, you want to work up to work up to 5 grams, taken in the morning, before and after you workout, and at bedtime.

The two best times to perform cardio are:

- First thing in the morning before you’ve eaten anything
OR
- Immediately following your weight workout

In both cases, you are more likely to burn fat because your glycogen energy stores are depleted, in one case by a night of sleep (and lack of food) and in the other by your weight training routine. If you’re concerned about not having enough energy or about possibly burning muscle when performing cardio at these times, supplement with 20-25 grams of whey protein, 3-5 grams of L-Glutamine, and 3-5 grams of L-Carnitine beforehand.