Bodybuilders spend a lot of time exercising, the purpose of which is to tear down muscle tissue so that it will grow bigger when it recovers and heals.  The diet of a bodybuilder is very high in protein, the tissue building material in their diet.  While they rest and recover, the protein they ingest goes to work rebuilding the damaged muscle tissue.  With enough strenuous exercise and enough protein, the muscles grow.  It all sounds very simple . . . and it is, but the process may take many years of iron-pumping and proper nutrition, before the results are impressive.  Old timey bodybuilders often didn’t reach their peak of development until they were in their late thirties.

Enter the nutritionists.  Studies of how the body metabolizes proteins and carbohydrates resulted in a greater understanding of what an athlete should eat in order to maximize their performance.  Bodybuilders (definitely an extreme athletic endeavor) wanted to maximize their development as well as their performance.  Dietary supplement makers used their research labs to identify those natural substances that would provide athletes what they wanted.  Amino acids, the building blocks of protein, were isolated and synthesized and incorporated into supplements formulated to increase both performance and muscle size.  Protein sources were identified and categorized by how they were used by the human metabolism.  Protein supplementation is designed to facilitate growth, recovery and bodily functions.

• Whey Protein – milk-based whey is a source of essential amino acids.  Whey helps produce greater muscle mass and is absorbed rapidly by the system.  Taken immediately after a workout.
• Soy Protein – Soy is the only vegetable source of a complete protein.  It is more slowly absorbed.
• Casein – aids in muscle recovery and basic body functions.  Very slow absorption, so it is best taken at bedtime.

Other supplements were developed that also aided bodybuilders in achieving their goals.

• Creatine Monohydrate – a performance enhancer that stimulates the production of testosterone.  Should be cycled.
• Nitric Oxide (NO) – stimulates muscle recovery, aids circulation.
• Human Growth Hormone (HGH) – after being vilified initially, HGH is now recognized as an important part of many fitness and health programs.  Studies have shown that as the body ages it produces less HGH.  Supplemental HGH usage not only will slow the aging process, but it will even reverse it.  HGH will stimulate muscle growth.

It all comes back to protein, how the body uses it, how we get it and how it may be supplemented in the diet.  Any active bodybuilder or other athlete should be getting between one and two grams of protein per pound per day.  A 180 pound athlete should be consuming between 180 and 360 grams of protein throughout the day.  This requires supplementation in most properly balanced diets.

One exercise that you must do if you want to gain strength is squats. When you focus on your legs — which many people don’t — you’re releasing more HGH throughout your system, which allows you to grow bigger faster. Many people take supplements to get bigger and don’t do leg exercises. What they don’t realize is that they could be saving their money and potentially their health by just doing leg exercises. You will often get the same result.

Other gym exercises you will want to strongly consider are dead lifts, the military press, pull-ups and curls. Dead lifts will improve your overall strength. The military press will build your shoulders, but you should not do them at all if you have any shoulder problems. If you do, you could be out of commission for a while. Pull-ups are the best back exercise out there. There is absolutely no replacement for them. The best thing about pull-ups is that you can improve very fast if you stick with them. Don’t be surprised by a 100% gain for reps in three months if you stay consistent. And if you want ripped guns, you have to do curls. That said, triceps are also very important and underrated. Add some skull crushers to your repertoire.

When it comes to gym exercises, a lot will depend on the equipment at your gym, as well your body type and goals. All of these factors must be considered before you come up with a workout plan. You can often find the correct plan for you online.

Have fun getting ripped!

Major Chest Muscles

There are two major chest muscles.  These are the pectoralis major and minor.  The pectoralis major is located at the front of the ribcage and is responsible for most of the broad movements across and along the chest.  The pectoralis minor is located behind the pectoralis major.  It performs many of the same functions and provides support for the major pecs.  The pectoralis minor also moves the shoulder forward.

Good Chest Exercises

These basic exercises will help you develop solid chest muscles, which also serve to increase strength and endurance.

•Barbell Bench Press

The barbell bench-press of probably the single best chest exercise.  It is also one of the most fundamental whole body exercises that you do.  An average bench press involves laying flat on a bench with a barbell and some weight on each side.  You then lower the bar to a point right above you nipples and explosively push the weight off your chest.  There are many variations on the bench press and this exercise can be tailored to your specific needs.

•Flat Dumbbell Flies

In order to perform this exercise you must lie flat on a bench with a pair of light dumbbells.  With the weights parallel above your chest, lower your arms out to your sides.  This exercise targets a different area of the chest in a unique way, and is one of the best chest exercises to compliment and build on the barbell bench press.

•Push-Ups

Push-ups are one of the most basic, yet effective, exercises for chest muscles that you can do.  You lay flat on the floor, toes pointed, hands nearly shoulder width apart and push your body off the ground.  There are a number of ways to perform push-ups, including one-armed push-ups, clapping push-ups, and incline push-ups among many others.

By performing these chest exercises, you will be stronger, faster, have more endurance, and have a more attractive body.

The first thing to do after you have decided to either bulk or cut is to get into shape. You must be physically fit in order to begin the training process. The best way to do this is to involve yourself in a strength training program and a cardio program. Once your body is in shape, it may be best to find a personal trainer to assist with further bodybuilding techniques. Be sure the trainer specializes in working with female bodybuilders. There are different approaches to take when dealing with male bodybuilders.

Your trainer will most likely implement a balanced diet that will help you attain your goals. Typically, a bodybuilder will eat six or seven small meals throughout the day, full of fruits, vegetables and protein, which are essential building and maintaining muscle.

Once your training sessions begin, you will notice that the exercise routines will vary. This is because when the body gets used to one type of exercise, it ceases to produce desired results. It is important to have a routine that consists of many different exercises, targeting various parts of the body.

Becoming a female bodybuilder will take a lot of dedication, hard work and self motivation. It is just as strenuous mentally as it is physically. However, if you go about the training the right way, you will soon begin to see the results you are looking for.