Let me first try to explain that how and when muscles get build before I try to explain overtraining and its negative effects on bodybuilding. I would say that majority of the bodybuilders think that when they train their muscles in the gym and put themselves under lots of efforts in the gym, it is the time when they are getting bundles of muscles. Thinking this way, they try to train harder and harder and increase the frequency of muscle training as well thinking that they are going to get more and more muscles this way which is WRONG.
Let me now try to explain that how muscles exactly get build. When you train your body in the gym, training causes your muscles to get damaged and it tears them up. When this happens, your body demands certain amount of rest and gap in the exercise to make sure that it redevelops the muscles well.
Now let me explain what is overtraining and why it needs to be avoided? Overtraining happens when you either train your muscles much harder with higher frequency level or when you do not take proper rest. Why overtraining is not desirable because you must have heard that excess of everything is bad. In an effort to get muscles quickly, you can really slow down the muscle development process by overtraining. When you over train your body, muscles get damaged to an extent that their recovery and development process gets affected and they take more time to repair and growth slows down. Overtraining not only causes slow muscle development process but in certain cases it also causes various injuries to the body.
You must not train same muscles more than 3 times a week. You should take rest ranging from 7-8 hours a day to ensure recovery process gets speeded up.

I will explain 10 effective bodybuilding tips in this article which can directly or indirectly help your effective muscle building. These tips are explained as under:

1- If you are an alcohol addictive guy, you must either stop taking it or considerably lower its intake. Studies and research tells us that alcohol stops muscle building. I may not be able to tell you technical details that why and how it does so but I can tell you for sure that it does stop/slow your muscle building. So very first tip would be to stop/decrease its intake.

2- Pre and post supplements work wonders for muscle development by providing energy and nutrients before and after exercise to facilitate muscle growth.

3- Plenty of water is important to be taken by the body builders especially when its hot in summer. Water intake prevents us from getting dehydrated which is important to stay safe and ready for extensive exercising.

4- Use of good quality supplements which are steroid-free and following an exercise plan can bring very good results. You should ask your gym instructors to advise you about the right supplements which you can use and also provide you a right exercise daily plan which you can look at each day and perform exercise accordingly.

5- Perhaps the best out of these tips is to be consistent with your exercise routines. Keep working hard for your body and results will come. Consistency is the key for success in any field and same is the case with bodybuilding.

6- Make a habit of taking plenty of rest ranging from 7-8 hours at least in a day. This is important to keep you fresh and free from fatigue.

7- Add lots of proteins to your food and split your food intake to more number of times in a day, say, 5-6 times to provide your body with steady flow of energy and nutrients.

8- Before making any plan for diet, exercise, rest, etc. always consult your gym trainer guy to get most out of his experience.

9- Warm up your body by jumping around a bit and stretching your arms and legs to make it ready for exercise and workouts.

10- Keep yourself tension free and relax. This really helps getting health. Do not indulge yourself in unnecessary tensions and pressures. Try to stay happy and it will really add value to getting good muscles and health.

It is a known fact that the guys with muscular bodies get bodybuilding results in quick time. It is so because such guys already have mass on their muscles and it’s just a matter of giving them a shape. So it is pretty easy for them to give shape to their muscles through different workout routines. They already have flesh on the body and that helps them to get transformed to a good physique fairly quickly and comparatively easily.

Problem lies with the guys who are too skinny or have very little muscular bodies. For such guys, results do come but it really requires lots of efforts and patience to see it happening. However, this article will give you certain tips which can help such skinny guys to have a good body built. These are:

1- First thing you should be doing as a skinny folk is to take lots of proteins and food. Food intake should be 5-6 times a day so that your body keeps having a constant supply of energy and nutrients for muscles. Take good quality proteins in consultation with your gym consultant.

2- Never try to over-train yourself. If you think that you are skinny and doing more exercise and that too with very heavy weights can bring you quick results, then you are thinking wrong. By over doing, you may hurt yourself and catch injuries. Best thing I would suggest you is to follow a daily workout plan. Go to your gym trainer and ask him to advise you about daily exercise plan that you should be following. In this way, you will be automatically saved from over doing because you would be following a plan given by your expert gym instructor who understands well about your body structure and conditions.

3- Take lots of rest. Believe me that muscle building process starts when you are relaxing or resting. So take as much rest as you can and a minimum of 7-8 hours or daily sleep should be a must for you.

4- Try taking good quality supplements because they can add value and help your muscle building process speeded up. Again, seek advice from your instructor to select good quality supplements which can really bring good results.

Lastly I would say that skinny guys do get muscles but they just need to work a bit more hard and show patience to get results. Results will come…..!!

One of the biggest dilemma perhaps for bodybuilders is that they pay attention to almost all the factors except rest. The purpose of this article that I am writing is to make them aware of the fact that rest is equally important. Below I will explain how:

1- Keep in mind that muscles are developed not in the gym but during the time we take rest. Surprising? But this is the fact. If you are the one who thinks that you are getting your muscles while you are working hard in the gym than you are wrong. You are just damaging and tearing your muscles which then need proper time for recovery and growth. While your body is at rest, that is the time when muscles get repaired and developed. So you should take plenty of rest and sleep at least 7-8 hours per day.

2- Rest also prevents your body from getting over-trained. Over training is the situation where you actually end up training your muscle or group of muscles more than what is actually required. Over-training damages your muscles to an extent that their recovery process slows down considerably. So when muscles do not get repaired quickly enough, you end up prolonging your muscle building process. It is therefore recommended that you train your muscles not more than twice a week. You may increase it up to 3 times a week but not more so that you can get quick bodybuilding results. A good way to achieve better results and avoid over-training is to focus on compound exercises where you train a group of muscles rather than training individual muscles. This way you can train more muscles in less amount of time and get time for rest and sleep which enhances your muscle building process.

3- Testosterone plays a good role in bodybuilding. For the information of bodybuilding guys, this hormone gets produced when we are sleeping. So again, rest and sleep is important for effective bodybuilding.

My advice to all guys and folks in bodybuilding would be to take as much rest as you can but with a minimum limit of 7-8 hours per day and do not perform exercise for particular muscle or group more than 2-3 times a week so that muscles get time to repair and re-grow.