Bodybuilding is on the rise and more and more people especially young guys are getting involved. Not only guys, girls are also getting interested in bodybuilding and joining gyms. No matter who joins bodybuilding, getting good muscles is the ultimate goal. Most of the people get disappointed very soon when they do not get results quickly. There are many reasons for that. One of the reasons is that when they join gym, they think that they will get results in no time and bodybuilding is a magic. This is not true. You need to invest your time and effort and wait for the results. Results will definitely come but in due time. Another reason is that there is lots of misinformation about bodybuilding available. Most of the people are just trying to sell their supplements and exaggerate the facts and effects.

Below i am giving you great tips for extreme muscle growth in bodybuilding. Good thing about these tips is that you can start them right away and will not cost you anything.

Tip 1: You should start performing almost a hundred pushups every night before you go to bed. These pushups will put your body in an anabolic state after working out your body and this will help you get muscles when you sleep.

Tip 2: A big confusion in the minds of bodybuilders is that they think muscles grow when you do workouts in the gym. It is important to note that this is not the case. When you do workouts in the gym, it only ends up having a wear and tear in your muscles and nothing more. These muscles actually repair and grow when you take rest. So after you have done the 100 pushups, take good amount of rest and sleep so that your muscles get proper required time to grow themselves. It is recommended that you take around 7-8 hours of sound sleep daily to ensure muscle growth and repair process.

Tip 3: You can perform your exercise with lighter weights. Most of the people use heavier weights that they can barely control during the exercise process. You must use weights that you can easily control during your workout repetitions and increase them gradually. It will ensure that you do exercise properly and in a controlled fashion at right angles.

You must follow above tips to get muscles growing fast. Best of luck..!!

Bodybuilding is done in two forms. First form is the one in which you prepare yourself for professional bodybuilding to become a professional wrestler who competes in various competitions. Second form is that in which you just try to maintain yourself by having a comparatively good physique through bodybuilding exercises and weightlifting. So it is important to determine first that which type of bodybuilding are you actually looking for? If you are looking for professional bodybuilding, then definitely you need to go to the gym but if you are looking for fitness and good physique, then you may do it at home as well but still gym would be preferable. Below is a bit of comparison between the two in term of performing exercises:

1- At home: home could be a good place to get a taste of bodybuilding. You can start at home to get yourself familiar to the exercise a bit and buy some cheap dumbbells with which you can perform variety of exercises. But obviously at home you have too many shortcomings like you would be short of equipment, you would not have a proper trainer to guide you, you would be missing social aspect and you would of course not be getting any tips about your nutrition and food intake. So home is a good option only for taking a start and a bit of warm up before you actually join gym. It cannot be taken as a permanent option for bodybuilding because proper facilities would not be available.

2- At Gym: Gym is definitely a proper place for bodybuilding because you have so many facilities available at each step to get proper body. You have variety of equipment available, you have trainer available who can guide you about your workouts and your food intake, you have proper environment that encourages you for bodybuilding and promotes a healthy competition, you get a food shop where you can get meals and supplements etc. So you must join a gym and make sure that you get maximum benefit out of it. Especially the ones who are looking to get professionally trained and win competitions, they must ensure regular visit of gyms.

Bodybuilding is an art that needs certain parameters and guidelines to become successful. If you want to get good body, you need to work hard and in consistent manner to really achieve good results. Never take bodybuilding as a magic that will turn you into a man with great muscles in no time and without much of the effort. You may come across different tips and guidelines over the internet claiming to give you good results. You should be careful about authenticating the information before acting upon it. Below are some of the great bodybuilding guidelines for strong sculpted body that really work:

1- You should focus on exercise workout that involves higher volume with lower intensity. Volume refers to the number of repetitions or sets you perform whereas intensity refers to the amount of weight you lift. So better is that you lift that much of weight that you can control easily in your exercise workouts and volume should be such that you perform around 10 repetitions per set with 3-5 sets per workout. Weight must be added gradually so that you control it properly and do not fall victim of any injury caused by the overweight. When you feel that you can perform 10 repetitions easily with a particular weight and can even go for more repetitions that is the time to increase your weight.

2- Stretching is also an important part that needs to be performed. Stretching makes your muscles strong, elongated and warms them up. It also reduces stress and therefore should be performed before and after the workouts.

3- An important thing is that you should take enough of the protein in your diet. Protein helps muscles to repair and rebuild after we are done with our workouts. Protein can be taken in the form of protein shakes, protein bars and protein powder. Make protein an important part of your diet and you can also use different supplements for it as well.

4- You must take plenty of water to ensure that your body does not get dehydrated as a result of these workouts. Water acts to maintain your body temperature, regulate various functions, acts as a lubricator for different joints and helps blood to provide nutrients to all parts of the body.

You should focus on the above guidelines to get your body well developed and in a proper manner.

Bodybuilding trend is increasing day by day and not only males but females are also joining gyms for bodybuilding. Since more and more bodybuilders are adding up, it is therefore important that these starters should know bodybuilding basics so that they can start it in right way and get good results. Following are some of the bodybuilding basics for starters:

1- First basics thing you should focus on is the consistency of the exercise workouts. It does not matter how much weight you lift and how extensive exercises you do because if you are not consistent, you are getting nowhere. So make sure that you are consistent in performing your exercise workouts and one of the ways how you can achieve this is by selecting a gym near your home so that you can go there regularly.

2- Another important basic thing these beginners should know is that there is no shortcut for bodybuilding. You should give it proper time and attention to get results just like various other sports. So instead of using dangerous steroids to get quick results which may cost you during later part of your life, you must work hard and give proper attention and time to get long lasting results.

3- Beginners should never start doing exercises by themselves because they are very new to bodybuilding and do not have any experience. Also, starting time is the time to build foundations of your game and if you do not get it right, you end up building on weak and wrong foundation. So make sure that you get proper training from gym trainer before doing exercises at your own.

4- Steroid free supplements can be good for you but make sure you buy good quality supplements. If you purchase supplements that are by branded companies and are there in the market over the years, then there is a chance that they would be good in quality. So you can use those supplements in addition to your diet to get good results.

5- Based on your body structure, you should get a diet chart from your trainer or physician to make sure that you take what is required. As for example, you need lots of proteins and complex carbohydrates in your diet.

It is important for the starters to follow these guidelines to ensure that they get a right start because if they don’t, they may get disappointed after sometime and say goodbye to bodybuilding for ever.

Selection of gym is very important because it helps you getting a good body. Just like when you enter a good university or college, you are sure that you will learn properly under a good environment and you will eventually get good results. Same is the case with gym selection. Now the question arises, how to select a good gym that can ensure good health and bodybuilding for you. Below are some of the important points that you can consider before selecting a gym:

1- First thing you definitely will look into is the membership fee. Make sure that the gym you select has membership fee that you can afford easily. Infact you should look for a proper gym with less membership fee because you can spend the money on your diet. You should also consider that there should be no extra fee or charges involved other than the membership fee. So find a good affordable gym.

2- Other important thing is the locality of the gym. Make sure that gym is located at a comfortable place/distance from your home so that you can easily go daily for exercise. If you intend to go gym after return from office, then it should be located near your office.

3- Gym instructors are very important because they are the ones who have to guide you and train you. You should make sure that the gym you are selecting has good qualified trainers and there number is such that they can guide all the trainees. For example, if a gym has greater number of trainees, there should be comparatively more number of trainers.

4- You should also see that the equipment in the gym is proper and modern. The number of machines should also be taken into consideration so that you do not have to wait for a particular exercise for long due to lack of machinery or equipment.

5- You may also consider some other factors like cleanliness in the gym, availability of a good food shop, availability of physiotherapist, massage room, environment of the gym etc.

You must look into these factors to make sure that you get a proper gym. What you can do best is that you can compare 3 or 4 gyms available in your surroundings and select the one that suits you best keeping in view the above mentioned points. Good gym, better bodybuilding….!!

Whenever you talk about bodybuilding diet, proteins are perhaps the best and the most essential of the foods. Protein shakes are one of the easiest ways to take protein. However, you need to take care while buying protein drinks because all drinks are not prepared equal and there is difference of quality. Below is what you should look at when using whey protein drinks or buying them:

1- Some of the bodybuilders or drink users think that the more worse a drink tastes, the better quality it has. Let me tell you that this is not the case in case of whey protein drinks. After using lots and lots of protein drinks and analysing them, I can say with surity that better a protein shake tastes, the better quality protein it contains. So do not go for bad taste drinks from big departmental stores. Just get good taste drinks as they contain better quality whey protein.

2- Another thing you should see is that the powder that you have purchased mixes well and makes a good smooth drink. Again, the better a powder mixes, the better quality protein it has.

3- If you have researched a bit, you must be knowing that eating fats does not make you fat. But you definitely must avoid higher portion of fats in your protein powder or drink because more fats means more carbohydrates in your food and this makes your food of bad taste and bad quality. So your powder or shake should have lower fats.

4- You should not go for very high priced protein shakes. Protein shakes are in use over the years and there are different varities available. So they are available at competitive prices in the market. You can buy high value protein in cheap prices in the market.

You must have heard a lot about bodybuilding through different sources because bodybuilding is an increasing trend and it has become a big industry now. I am not going to tell you something very technical and advanced about bodybuilding but will explain some golden rules which are ver beneficial for bodybuilding as a whole. These golden rules for bodybuilding are as follows:

1- You should be consistent and serious about your bodybuilding routines and workout plans. This is perhaps the most important of all factors. No matter what diet you take and what exercise plans you execute, if you are not consistent, all is useless. So make sure that you remain consistent with your exercise routines.

2- Do not try to apply shortcuts on bodybuilding by using unnecessary steroids. Remember, most of the products claiming to give quick results in bodybuilding and provide big muscles contain steroids. Beware of such products and keep in mind that there is no shortcut for bodybuilding.

3- Take plenty of water during your exercise workouts to ensure that your body does not get dehydrated. Especially in summer, you should take more water than any other season.

4- Take diets containing more proteins and complex carbohydrates. Proteins help your muscles to grow. You can take protein shakes or in the form of powdered protein or protein bars.

5- Make your exercise plan and diet plan keeping in view your body structure. Take help from your trainer or any expert to customize your plans according to your body needs.

6- Always join that gym that which has good quality modern equipment, good and experienced trainers and good overall environment so that you can be in a healthy environment and competition.

7- Warm up your body before exercise and take pre and post workout supplements to make sure that your body gets the required energy to perform exercise workouts through pre supplements and gets nutrients to repair itself via post workout supplements.

8- Take 7-8 hours of daily rest to make sure that your body repairs itself and ensures muscle growth.

You must have heard everyone talking about the importance of proteins for bodybuilding. All the instructors, magazines and other sources of information focus on proteins as the best food source for bodybuilding. It is no doubt a fact that proteins play a vital role in bodybuilding as their primary role is to build muscles. While talking on proteins and proteins, we ignore another important nutrient required for bodybuilding i.e. carbohydrates.

Carbohydrates get converted into glucose and act as providing an instant energy source for our body which is required for all sorts of bodybuilding and weightlifting. Another important point about using carbohydrates is that they ensure that your body does not use proteins as source of energy. As we know that main function of proteins is to build muscles of the body, therefore if carbohydrates are not available, our body will convert proteins into energy which would not be as good as the one obtained from carbohydrates. So carbohydrates let the proteins do their job. Below are some of the guidelines regarding use of carbohydrates:

1- You should take complex carbohydrates instead of taking the simpler ones. The reason is that the complex carbohydrates provide energy which is long lasting and acts as fuel for the body for longer period of time. Some of the examples of complex carbohydrates are whole grain, whole wheat bread, brown rice etc.

2- You must take smaller amount of foods but larger number of times. It means that instead of taking regular three times, you can split your meal into 5-6 times so that your body keeps getting the desired nutrients througout the day.

3- Another important tip is that you must take carbohydrates immediately after workouts. This is because that they will help your body to restore it’s glycogen levels. If enough of the carbohydrates are not present, the body may likely to break down the muscles instead of building them and this would be a real bad thing for bodybuilders.

I hope that these guidelines provide you a good idea about the importance of carbohydrates in bodybuilding and you can understand that carbohydrates are as important as proteins. No doubt that proteins play a vital role in building our muscles, carbohydrates are equally important as well.

A common mistake made by many starters when they enter bodybuilding is that they take lots of food and think that it is very important for bodybuilding. The fact is that eating lots of food will give you mass which will increase your weight but you are actually looking to get muscles and not weight. So eating a lot will not help you a great deal in achieving your goal.

For bodybuilding, it is advised that you take almost 2 grams of proteins per lbs of your weight. This may be increased to 3 grams which would be ok but make sure you at least take 2 grams of proteins per lbs. Also you must make sure to take food having high protein content after your exercise workout. When we perform workouts, our body gets anabolized due to production of testosterone and growth hormone and if we do not take food high in protein, we cannot capitalize on it.

Another important tip is that when you wake up in the morning, your body is hungry and this is a good time to get food high in proteins. You should also go for complex carbohydrates such as potatoes, rice and pasta etc. Such complex carbohydrates release energy slow into your body and let you digest your food better.

For some of the ectomorph bodybuilders, it is recommended to take high fats. The fact is that high fats do not help you a great deal because body converts fats into fats. However, you should take more calories as an overall thing and those calories should be good and of high quality.

Ectomorph bodybuilders should increase the frequency of their meals. This means that they should take the food in larger number of times a day rather than taking large quantity of food smaller number of times. It keeps a supply of nutrients to the body throughout the day and helps ectomorphs get muscles. Though this tip is important for other bodybuilders as well but works great for ectomorphs.

One thing you should keep in mind is that exercise without proper food actually ends up reducing your muscles. So you should make sure that you get sufficient nutrients to keep muscles on the go. Though ectomorphs may find it a bit longer, still good body is waiting for them ahead

Dumbbells are very effective and a good source of bodybuilding. They can be used for exercising almost all parts of the body and are easy to manage due to their small size. Dumbbells are often used in home exercises. Below are best dumbbell workouts for bodybuilding:

1- Best exercise you can get out of dumbbells is of course bicep curl. How you perform it is that you hold dumbbells in both hands and stand straight with your feet apart equal to shoulder width. Then you slowly raise the dumbbell in the form of the curl towards your shoulder and your thumb points to the side. Then you slowly lower your dumbbell back to the starting position and repeat this same exercise with other dumbbell in other hand and perform reps. This is a good bicep exercise and isolates the muscles.

2- Another exercise for shoulders you can perform is by holding dumbbells in your hands at the height of your shoulders with your palms facing away from your body. Raise the dumbbells slowly and bring back to the starting position. This exercise should be done slowly to avoid any elbow injuries. Exercise should be done with weight in both hands.

3- Third exercise you can perform with your dumbbells is the tricep one. You can sit on a chair and hold dumbbells in both arms and then lift them with both arms over your head. Then slowly lower them and make your arms staright again. Again this exercise should be done in a controlled manner to avoid any jerks.

4- Similarly, you can perform exercise for the upper part of chest and front side of shoulders by front raise. Take weight in each hand with palms inward and stand. Keeping arms straight, raise the weight till they get horizontal to the floor. Lower the arms and repeat this process in a controlled manner.

5- Squats can be used for lower body workouts. You can do it by resting the weights on the shoulders and keeping the back straight and then bending till your thighs get parallel to the ground. Then you can slowly raise yourself to the original position and repeat this exercise. This exercise should be performed with straight back and without jerks because it can harm your back-bone.

You can use dumbbells to perform above best dumbbell workouts to get good results in your bodybuilding.