One of the main obstacles layperson bodybuilders face is the question how to get washboard abs. These so trendy muscles are something any bodybuilder is working out for. Getting your abs to like you want needs a lot of hard work. And that’s not everything; you have to know faithfully what to do and how to do it.

I notice many bodybuilders blindly subsequent the common recommendation of making leg raises and different crunches, while those will assist you to add to the size of your muscles, this is not how to get washboard abs. You have to increase the density of your abdominal muscles and lose as much fat as probable.

You may have the biggest and strongest and most impenetrable abdominal muscles, but if you have too much fat it won’t look that good. It’s the right relation between the density of muscles and fat. So how exactly do you increase the density of muscles and lose fat?

The best solution to how to get washboard abs are isometric movements of your muscles. There are particular kinds of exercises, called floorboard exercises that will increase your muscle density and keep fat low. Also it’s very worthwhile you do some cardio to keep that fat low. It’s a known fact that when our bodies grow muscle, it also stores more fat. You want to keep that fat to the minimum.

There are many dissimilar plank exercises so it’s best you search for them online and decide which ones you like the most. It would take too long to describe how to do them here. Remember, it’s very important you do the cardio the same as isometric exercises. Many bodybuilders forget that or don’t want to do cardio. Those are never going to have washboard abs. It’s simply impossible to have visible abs when you have more than, let’s say 10% fat in your body

Here’s a list of the most common bodybuilding beginner errors. Read through this list a few times and remember it, it will form a very good essential and you will get better a lot earlier.

1. Neglecting Nutrition
It took me way too long to figure out how significant a good quality diet really is. I have always undervalued it but the last year I have been working out with a good diet and I am easily seeing results twice as fast. Good nutrition is probably even more effective than a good training program. A protein shakes in the morning and after your workout is simply not going to cut it. Set up a good diet where you eat every 2-3 hours with a LOT of protein, good fats and carbs only from in the morning until your dinner. Chicken breast, eggs, nuts, milk, fish and meat!

2. Using way too much weight
If you think you look cool lifting heavy weights, well then you’re right. But if your execution suffers because of it you need to reduce your weight. When you start working out you should get to know your body for the first few months, get to know your strong and weak points, how long it takes you to recover, which exercises work and which don’t, etc.

Start out with a compound exercise training program:

Training 1: squat, row, bench-press, overhead press, barbell curl (for on the beach)

Training 2: dead lift, pull-ups, dips, overhead press, barbell curl

Do this 3 times a week, that’s it - trust me! Don’t use weights that are too light either, you should be able to do between 6-10 reps.

3. Bad Execution
You can find a lot of videos on the internet or ask trainers in your gym how to do certain exercises. It’s not about the weight but about the volume. Bad execution only leads to injuries and no results. Ask, read, keep your eyes open and learn from people who know what they’re talking about.

4. Picking The Wrong Partner
It’s very common for 2 people to have completely other goals when it comes to working out. You, for instance, might want to gain muscle mass and your buddy might want to do cardio exercises only. Do not work out together if this is the case. Train with someone who is just as motivated as you are and who can help you get results.

5. Socializing
The gym is not a place for you to meet friends and talk about your weekend plans. The gym is a place to improve your health and body. If you want to hang out and chat go to a bar, if you’re at the gym, work out!

6. Patience, Patience, Patience!
A lot of people start going to the gym around April/May to get big and muscular before the summer. That’s not going to happen to anyone, ever. Allow your body to grow with time; it takes at least 2-3 months to starting seeing results. It requires discipline and willpower to get there.

7. Use Free Weights
Avoid machines in general. Always try doing your exercises with free weights as you use a lot more muscles to keep the weights balanced and in check.

8. There Is No “Inner Chest”
You can’t train the “line” in the middle of your chest. You have an upper chest muscle and a lower chest muscle, you can work them out both but you can’t work out the inside of your chest.

9. Train Your Legs!
Whether you like it or not, and you probably don’t - you need to train your legs from the start. Squat a lot, training your legs releases a lot of natural testosterone in your body which makes the muscles in your entire body grow.

10. Rest Plenty
You grow when you rest, not when you’re working out. Make sure you get 7-9 hours of sleep every night and let your muscles rest 48 hours before training them again.

If you keep all these bodybuilding beginner mistakes in mind I am positive you’re off to a great start and will have that body you’ve always wanted before you realize it.

Let me explain. Usually when I go to the gym today, I see guys working out, but to laugh, talk and stand. Frankly, they will take 5 minutes between sets. I often wonder if it is training or social events. Let me tell you what happens during a workout:

* There is no focus on the psyche to the next set. They’prefer to talk about the weekend, then get motivated to do everything possible ..

* The body cools down and thinking No Pain here means not Gain.

* Don’did not expect to get your muscles pumped or flushed from the blood.

In short, this approach usually just passing through it. Well sure it’s better than nothing, but it’s worth the time.

For me, the time at the gym floor time to focus, press each rep to the limit and drive muscle size and definition. To do anything less than mediocrity … and this defines the men from the boys.

So how do you achieve this level of intense training?

2. Concentrate on thinking about your next set during the rest period. Your eyes will be focused on stationary objects in the gym, and all around, and catch someone’s eye for the conversation.

3. Talk to the inside. Reward yourself thinking”I can do this weight”or”I will push to the limits on this “.

4. Get a training partner, as serious as you. Motivate each other. Limit the conversation to issues that are relevant to the normal hand.

5. Avoid long pauses. This is not powerlifting! Muscles are restored to 80% of its original size is less than 1 minute.

6. Take each set to failure. If you are doing a lot of warm up, so stop at 10 reps, if you are not able to do 12 repetitions.

7. Get a spotter to push for the number of exercises you can do at its discretion and will lead you to failure.

If you do not’t walk away from the floor drain to the training (at least in the preparation of the muscle groups), you probably do not do the intensity required for the growth of his body.

This essential routine can be carrying out three days per week, with a day off between workouts and more often than not the weekends off. You should begin with weights that you feel very contented with and gradually add to poundage as your strength builds. A proper diet should be incorporated along with the program. It may be better to eat five small meals a day instead of the usual three larger ones. Abundance of diet plans can be found created particularly for weight programs. Make sure to take the time off in between workouts as this is just as significant as the workout itself. The program will aim to address all body parts in a basic three day routine. I like to do Monday, Wednesday, and Friday, but you can do what works best for you.

Monday

Bench Presses 8 Reps 3 Sets

Squats 8 Reps 3 Sets

Bent Rows 8 Reps 3 Sets

Pull Downs 8 Reps 3 Sets

Standing Curls 8 Reps 3 Sets

Military Press 8 Reps 3 Sets

Carry out this routine three times weekly. The compound movement exercises will aid to have an effect on the entire body thus concerning many muscle groups. You may want to alternate one exercise for another once in a while to keep things from getting boring. An example would be doing some dumb bell curls instead of the basic standing curls or do some close grip bench presses instead of the standard. Once you have performed this routine for eight to ten weeks, take a week off. This will help your body to build up your strength. From there you can move on to more highly developed workout routines or make a decision which direction you want to go. Whether it is power lifting, body building, or just general fitness, this routine will give you a good base on which to start.

I’ve been bodybuilding for some years at the present and I am a rigid believer in meal substitute shakes. I became conscious a long time ago that considering I need to eat 5 or 6 meals per day to get all my muscle building nutrition, I needed to replace some meals with supplement shakes.

These shakes include everything that you would get in a most favorable bodybuilders meal, but just in an easy to make drink. It will be more often than not protein as that’s the most significant ingredient for gaining muscle, but it will also have some other good nutrition in it too.

Try to bind the amount of meals that you replace to a maximum of 2. If you effort to substitute all of your meals your body’s metabolism can collide because whilst these smoothies include most of what you require - they don’t include everything!

What I propose you do, is use these shakes to substitute your meals before and after going to the gym. Oftentimes after you’ve ended your workout it takes you time to get home and make something to eat. But when you’ve got a high protein drink with you, you can just drink that in its place.

For the best results, I suggest that you get yourself a supplement shaker. You can use it to also keep your drink in so that all day you can be drinking and feeding your body with nutrition.

I don’t counsel you get too into consuming lots of supplements whilst bodybuilding. It’s fair sufficient to want to get a bit more protein and replace a few meals, but you should take breaks every so often to check that your body’s functions aren’t depending on something in one of the products.

And a great little additional benefit of taking a break from consuming supplements, I often have some enormous gains once I go back on them again. As if the break had helped me start gaining rapidly again!