Body

 

5 exercises to avoid

These exercises are commonly seen yet, if you do them, you stand a good chance of hurting yourself. Find out what they are and why they can injure you.
All exercises are not created equal. Some exercises are good, some exercises are great, and some exercises are an injury just waiting to happen. Knowing which exercises to avoid can save you many months if not years of pain and frustration.

EXERCISE 1 Upright Barbell Row

The Upright Row exercise is done to develop the shoulders and traps. Holding a barbell or dumbells in front of your with a close, overhand grip, you pull the weight up to your chest, keeping it close to your body, leading with your elbows.
The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called "internal rotation."
To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.
Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.
This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!

Instead Do These:

Dumbell Presses
Military Presses
Front Dumbbell Raise

EXERCISE 2 Wide-grip lat pulldown

This exercise is done to work the muscles of the back. While the exercise itself is actually effective for working the back, the problem with the exercise lies in what it can do to your shoulders.
In the previous exercise, I talked about internal rotation of the shoulders. The problem with the behind-the-neck pulldown lies in "external rotation." Going back to the arms out to the side example, instead of pouring water forward, rotate your arms backward so that your palms are facing up. It's basically the opposite movement to internal rotation.
To do the behind-the-neck pulldown as normally instructed, you must externally rotate your shoulders as much as possible. This is a very delicate position for your shoulders.
The supporting muscles of the shoulders (known as the rotator cuff) are not in a good position to stabilize the joint and injury to those supporting muscles can result, which can lead to further injury in the connective tissue of the joint.
On top of that, since most people do not have enough shoulder flexibility to get a straight line of pull behind the neck, they must bend their neck forward to even do the movement. This can result in neck strain on top of shoulder strain.
This information also applies to the behind-the-neck pull-up exercise. The mechanics of the movement are exactly the same, the only difference being you're pulling yourself up instead of pulling the weight down.

Instead Do These:

Front Pulldown
Close-Grip Pulldown
Pull-ups

EXERCISE 3 Standing barbell press behind the neck

The Behind-The-Neck Press gives us the same shoulder issues associated with the Behind-The-Neck Pulldown. To do the movement, you must maximally externally rotate the shoulders.
Again, this places the shoulders in a very vulnerable position, which can easily result in strain in the Rotator Cuff muscles.
Also, as with the pulldowns, most people simply don't have the necessary shoulder flexibility to get a straight line on the movement - they must tilt their head forward to get the bar behind it, adding greatly to the possibility of injury.

Instead Do These:

Military Press
Dumbbell Press
Stick to the military press and the dumbell press for your shoulder pressing movements.

EXERCISE 4 Stiff-legged Barbell Deadlift

The Stiff-Legged Deadlift, properly done, is actually a very good movement for the hamstrings, glutes and lower back. The problem comes when, in an attempt to increase the stretch on the hamstrings, the exercise is done standing on a block or bench.
To get the most stretch on the hamstrings and to protect the lower back from injury, an arch should be maintained in the lower back during the movement. It's extremely difficult to maintain an arch in the lower back when you are stretching down as far as you can towards the floor with a barbell pulling you down.
Without the arch, as a natural result, the spine will flex and the supporting muscles of the spine will relax. This places much of the tension of the exercise directly on the connective tissue and bones of the spinal column rather than the supporting muscles, which are stabilizing the spine.
In an effort to get more stretch on the hamstrings, you instead compromise the support structures of your lower back.

EXERCISE 5 Sit-up

If you enjoy having a pain-free lower back, the regular floor sit-up is a good exercise to avoid. When you do a sit-up, the mechanics of the movement and position of your body throw much of the torque of the movement onto your lower back.
Your hip flexors pull directly on your spine in order to raise your torso off the floor when you do the exercise, leading to strain in the lower back area.
To top it off, the abdominal muscles (the real target of the exercise) are only worked isometrically. This means they don't actually contract and move, they just work to hold the torso steady while the hip flexors do the pulling. This is not a very effective abdominal exercise.
You will be far better off performing direct abdominal- training movements such as crunches, ball crunches, cable crunches, etc. These exercises directly target the abs without throwing excessive tension on the lower back.
An excellent exercise for the abdominals that is similar in look to the regular sit-up but focuses on the abs is the Abdominal Sit-Up.

Conclusion

The exercises you do have a profound effect on your training and your health. Be sure to choose exercises that will help you move forward towards your goals and not set you back through injury.

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Those Guys At The Gym

Bar Body

The most common gym lurker. As the name implies, this guy works on muscles to show off at the bar, with purpose of impressing chicks or intimidating pencil necks. Usually, it's a young guy between 15-25 years old, who's at the gym working on every upper body muscle he can see from the front.
The routine consists of endless curls, bench presses, pushdowns and seated presses. Once in a while, you see him throw in a few lat pulldowns and crunches just for fun.

Chat Boy

This type of guy is rare, but you don't want to run into him. Chat boy wants to discuss lifting, eating, or life in general with you, often in great detail.
Now, I have nothing against conversation, especially workout talk, but chat boy doesn't know when to stop and turns a one-hour workout into two.

The Sharp-Dressed Man

Believe me, not every girl is going crazy for this guy. I've seen him many times, and I still don't get it. His lifting attire consists of a T-shirt, dress pants, and loafers. I mean frigging loafers? One workout I could understand, but nobody forgets their gym bag everyday.

Stanky

Stanky, for lack of a better term, stank. It wasn't a natural, "I just busted my a$$ and sweated a fountain" type of odor - it was more of a festering pile of sewage smell that assaulted the nose.

I'm pretty sure that he didn't wash himself, his gym clothes, his underwear - or most likely all three. I could smell him coming and it was so bad that if he worked next to me, I would finish what I was doing quickly and run for oxygen.

Rocky Jr.

I'm all for boxing, I think it's a great way to stay fit and relieve tension. What I don't get is the guy shadowboxing in front of the dumbbells.
My gym has no boxing equipment, not even a place to jump rope, yet Rocky comes here three times a week to get ready for Apollo. Here's a hint: it's not that kind of gym.

Mutterer

This guy loads the bar up with way too much weight, eekes out 3 reps with bad form and then mutters "shit", loudly, after his set prematurely ends.
He's under the impression that everyone cares how much he's lifting, and wants us to know that any other day he could have made the lift. If you see this, make sure to avoid eye contact, otherwise you'll end up hearing a lengthy, bullsh*t explanation for the travesty you have just witnessed.

Tightpants

This is self-explanatory. If you even think this might apply to you, buy some new pants. Now!

Mr. Scream

No matter what weight this guy is using, or what rep he's on, he feels the need to share his pain with us. A certain amount of noise is understandable, and even expected on certain movements (i.e., squats), but nobody wants to hear you yell through 4 sets of pushdowns.

The Hurler

Unfortunately, this has nothing to do with puking. This guy feels the need to launch any weight he's just finished using, especially dumbbells, onto the floor. Not only is this a hazard for anyone near him, it breaks down the dumbbells.
Losing control when lowering weights might happen once in awhile, but launching the weights so everyone can look and see how much you used is pathetic.

The Tag Team

I thought this one was overstated by everyone, until I joined my latest gym. The team, as the name implies, is actually two guys working together to lift the same weight.
This is almost always on the bench press, where one guy loads the bar up and his friend helps him pull every rep after the second one.
I've even seen instances where a guy was helped on all of his reps. Rhetorical question time: If you need help to bench 400 lbs, do you really bench 400?

The Entourage

Another one that borders on cliché: You've seen the group of guys - usually high school to early 20's - lifting together. They almost always congregate at the bench or preacher station. They hog up this area without seeming to do any work.
They're more interested in what party they're going to or which chick they're trying to score with. Lord help you if you want to bench when they're around.

Cable Guy

This guy, for one reason or another, lives by the cable stack. Maybe he thinks they're better or safer or maybe he just misses his Bowflex. Either way, cable crossovers, cable curls, cable crunches and cable lateral raises do not a workout make.

The Jackass

I couldn't think of more appropriate name for the guy who loads up a bar or machine, does his reps and leaves it. The next person is then stuck with the task of unloading the 300 lbs his friend just helped him bench. I get pissed just thinking about it.

Mr. Smith

Have you ever seen anyone base his entire workout around the Smith Machine? Most savvy lifters are well versed in the limitations (and evils) of the Smith machine. However, Mr. Smith treats it like a long lost relative and tries to spend as much time on or around it as possible.
Bench press? Check. Squat? Check. Incline press? Check. Upright row and lean way back? Check. Extra shearing on his joints? Check. Injury? On its way.

Mr. Clean and Curl

Having invented a new exercise, the reverse hang-clean, Mr. Clean sports impressive strength and muscularity in the hips and lower back. Oh wait, he was curling...

The Wanderer

This guy combines his love of walking with weightlifting. His routine: load the bar up, do a set, walk around the gym for 10 minutes and repeat 4 or 5 times. My favorite is when they load up a bar, leave it in the squat rack and come back and curl it. Same amount of time - twice the jackass.

The Orthopedist's Dream

Closely related to Mr. Smith (I'm sure they'll end up in the same waiting room, sooner or later) is the Dream. Let's see: he squats onto a chair and bounces back up, deadlifts like he's waiting to be mounted and benches with an arch you could drive a Mini Cooper through. Hey buddy, hear that crackling noise? It's your spine.

Captain Crunch

The last guy I saw like this was middle-aged, paunchy and terrified of everyone in my gym. His claim to fame is doing 8 consecutive sets on the crunch machine, with a 5 second rest period in between. His answer when I asked him if I could work in: more crunches. I wonder if his waist has gotten any smaller?

Dance Fever

Every time I see Dance in my gym he's either on his way to, or coming out of an aerobic class. Sometimes I think he does it to meet chicks, but then I remember his stylin' headband and Richard Simmons-like build.
I'm all for cardiovascular fitness, but I believe that unless it involves hittin' something, men do not belong in aerobic classes. The only Fonda you should even think about imitating is Peter, although I would not recommend his previous "supplementation."

Shortshorts

See Tightpants, above. And, if they were once jeans, shoot yourself.

Rack And Roller

This has to be seen to be believed: this guy goes to the dumbbell rack, picks the dumbbells off the rack, places them on the floor and then rolls them to whatever bench he's working on.
When he's done, he rolls them back. It's a good thing too... I mean I wouldn't want him to exert himself. Especially

funny

when they're hex dumbbells!

Charlie Bandana

Charlie shows up to the gym in clothes that would embarrass Hulk Hogan. Apparently, he learned everything he knows about gym attire from reading Flex... in 1986.
The bandana, clown pants, and shitkicker boots are bad enough, but it's the silly muscle T-shirts ("Fear This!") that really push him over the top. I'm sure he feels ultra hardcore, but he looks like a tool.

Right Tackle

20 years ago, Right Tackle dominated the field on his high school football team. I know this because I've heard him tell his story at least 50 times. It's either right before or right after he looks in your direction and says: "I used to lift more than this."
Every time a young guy with a decent build comes near him he asks, "You play football?" This inevitably leads to a retelling of RT's past glories. Hey buddy, leave the kids alone - it's over.

Treadswill

It's bad enough to watch people bounce the bar off their chests and squat 2 inches down, but now I have to see cheating during cardio?! Because walking at 3 m.p.h. is apparently tiring and too stressful, Treadswill eases his pain by leaning onto the display column to support his bulbous form. What the hell's wrong with you when even walking fast is too hard?

The Scholar

I see guys carry bodybuilding mags around the gym all the time. Usually they're trying to follow some bullshit 30-set routine; I feel bad for them but it doesn't really bother me. What irritates me is the guy reading a book in between sets.
You shouldn't be able to talk between sets, much less have the ability to read a book. I mean, if you're not going to put real effort in, then why bother in the first place? Last time I checked, there were no studies showing that reading Dune is anabolic.
Anabolic refers to the metabolic process that is characterized by molecular growth, such as the increase of muscle mass. Thus, it means "muscle-building" in most common bodybuilding contexts.

Nat King Swole

The biggest "natural" guy in the gym. I have no problems with gear, but watching moonface talk about the virtues of being natural and how it was training "balls to the wall" that got him big really gets to me. Nobody's asking for a confession, but if you're juicing, don't try to present yourself as something you're not. Unless, of course, your name is Skip...

Dumbellina

Okay, I know I said this would be about guys, but I'm sure at least one woman will read this. Anyway, Dumbellina is the epitome of what women shouldn't be doing in the gym.
Her entire workout revolves around those tiny cast iron dumbbells that wouldn't give a toddler a good workout. I'm not sure what's she's doing with them, but it looks like her goal is to one day flap her arms and take to the sky.
One of these days, I expect to see her gracefully soaring over the parking lot. The good thing is, I'm sure those nasty itty bitty weights won't make her too big.

Desperado

Every gym has at least one of these guys, whose sole purpose at the gym is to search for someone to rub up against. His habits of constantly leering at, hitting on, or "accidentally" bumping into the female members make him a nuisance. One of these days he's going to bump the wrong girl and end up with a 25 lb plate sticking in the side of his head.

Baby Huey

Here's one for the younger guys. Huey's claim to fame is that he mocks all of his scrawny classmates at my gym for the weights they use. Being a skinny teenager is hard enough and I'm sure getting to the gym takes some balls for these guys.
What they don't need is verbal abuse from some doofus who just happened to be born big, fat and strong. He's another one that will eventually screw with wrong person and have his a$$ handed to him.

Coach

Coach has somehow managed talk his girlfriend into going to the gym and letting him train her. Unfortunately, he thinks she needs to follow his "hardcore" training methods. It's almost comical listening to him tell her that leg pressing is for sissies.
It's even funnier to listen to him correct her out loud for wanting to "tone up." Hey pal, she doesn't care if "getting toned" is a misnomer -- she just wants to look good. She squats with better form than you anyway...

Conclusion

I could actually list another 20 of these dopes, but I think you get the drift by now. Maybe you didn't know or maybe you did and made excuses for yourself. Either way, do us all a favor and don't be that guy!

 Safety

Safety is always a primary consideration. All gyms can be potentially dangerous. If you are mindless and inattentive, intoxicated (drugs or alcohol) your chance of hurting yourself, worse, hurting others, is a very high possibility. Never lose your concentration, always stay alert.
Prevention is the spirit of safety. Minimize the possibility of all accidents. Always put the equipment that you use in its proper place. Don't act like a small child, put away what you use. The ignorance of arrogance has no place in a gym environment.
Don't throw plates, dumbbells and bars around, very bad for the equipment and you could hurt someone else. Respect the equipment as if you paid for it. Use towels to clean off the benches and machines after use. No one wants to slide around on the seat, plus it's unsafe.
Clean off your perspiration. Proper attire is a must, don't offend others with foul smelling clothing. Bare feet in a gym is not safe or pleasant for others.

Personal Space

Do not intrude on others. Give space and privacy to their workout. Be polite and ask: are you finished? Or, how many sets do you have left? Thank you. Our words, too are expressions of our spirit. The most important element in a conversation is to be sincere and speak from the heart.
Never use foul language in the gym. Foul language makes you ignorant, for your lack of vocabulary to express yourself.

Respect

Do not criticize others. Does the mountain laugh at the river because it is lowly? Does the river speak poorly of the mountain because it can move about? Everyone has his own qualities and acquires his own place in life. Paying attention to your brother's faults only doubles your own.
Always ask first: how can I help? Conceit is brought on by shallow thinking and cheaply bought compromise with your ideals. Respect others, even a one-inch worm has a half- inch of spirit. Treat all men, especially a woman with respect and they will respect you.
Never become needlessly angry, remember, those who anger easily lose courage at important moments. Do not show your strength without good purpose. Energy without consciousness is violence.
Cultural and social norms are different all over the world. However, gym behavior, attitude and ethics is always the same, no matter where you are in the world. Quiet, loving and fearless is the way of the masters.
It is my wish to make of this priceless gift of life something truer, stronger and happier. So that we can walk courageously through the world and make our contribution for its betterment. 

6 Things You Should Never Do At Gym

1. Sweat all over the place and just leave it for
the next person to worry about

This is something that is just plain wrong. Who in their right mind would ever want to sit in, or clean up a strangers sweat? I know I don’t. It’s disgusting and something you should never do, yet it happens all the time. If I came over to your house after a run outside, sat down on your couch and got sweat all over it and didn’t clean it up, how would that make you feel? I’m sure you wouldn’t be very happy along with every other sensible person out there. So take the time and clean up after yourself. Others will thank you, and you won’t be viewed as the sweaty jerk that doesn’t clean up after themselves in the gym.

2. Cardio or bull riding?

People will tell you all day long how hard and intense their cardio regimen is. The truth is they put the incline up as high as the can get it, and then hold on for dear life as if they’re about to get bucked off the machine. This is cardio, not bull riding. These people throw their back out of alignment, stress their shoulders and the rest of their body, and really don’t get much of a cardio workout. Set your parameters in the realm of what you are actually capable of doing. You won’t look ridiculous while doing your cardio, and you will actually benefit your body.

3. Don’t be the tough crowd

Everyone is at a different level in the gym. You have beginners all the way to experts in the gym at any given time, but you are all trying to do the same thing- Better yourselves. So many times someone will walk around like a tough guy, and try to get the attention of everyone else. They will stare people down, and make people feel uncomfortable in a place where they belong just as much as anyone else. It’s even worse when this is done as a group. You give serious lifters a bad name and make yourself look like a jerk. You belittle others, take away their confidence, and make a place that should be a sanctuary a very uncomfortable place. Treat everyone with respect; you were once where they were. This will offer a better gym experience for everyone.

4. Leave the phone in the locker room
“Can you hear me now?”

Save the cell-phone conversations and marathon text sessions for outside the gym. Most people see the gym as a chance to tune out from telephones, work, etc. You will take upwards of three times longer on equipment if you’re playing on your phone. This will annoy people, delay them from finishing their workout, and will keep the person using the phone from having a productive workout themselves. If you need your phone for an emergency that’s understandable, but nobody wants to hear about your weekend plans, what you’re having for dinner, or how much you love your significant other while they are doing cardio next to you. To make matters worse some people like to have a photo shoot while they workout. I couldn’t agree more with keeping a photographic record of your progress, but this can be done at home. Be courteous of others in the gym and keep phone usage to a minimum.

5. Noise makers

No matter what rep he's on, or what weight this guy is using, they feel the need to share their pain with everyone else in the gym. This is a major distraction for everyone in the gym. Some people go to the gym to relax after a long day, some go to better themselves, some just want some peace and quiet and a get away from a hectic home life filled with the noise of children. The constant noise maker takes this away from them and puts all the focus on them. They distract others from their own workout, and could quite literally cause someone to injure themselves due to causing a lack of focus. A certain amount of noise is understandable, and even expected on certain movements, but nobody wants to hear you yell through 4 sets of arm curls. So keep the yelling and grunting to a minimum.

6. Let’s do this together

You will see two guys working out together to lift the same weight. This is almost always on the bench, ez bar curl, or squat rack. The lifter will load up the bar as heavy as he can, and when he starts he may get one maybe two reps, but the training partner will help them through another eight or so reps. After the workout if you were to ask the lifter what their max lifts are, they will tell you a number far above what they can actually do. This method does not only hinder your progress, but it just plain makes you look like a rookie in the gym, and nobody is going to take you seriously. Take the time it takes to work yourself up to the weights you want to use. Set goals and in time you will get there.

*Bonus*

If you want to end all chances of getting a chance with a girl in the gym, bother her while she’s working out and you will do just that. The girls at the gym are there for a workout. It’s not a dating service. In most cases they don’t want to be bothered, and don’t appreciate your advances while they are working out. Leave the dating to other social outlet. If you just can’t help yourself, take the time to get to know them slowly. If you show some respect and give it time, something may evolve from it; but if you harass her and don’t give her space and respect to do what she’s there to do, nothing will come of it- don’t be THAT guy.

Source:- cutandjacked.com

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6 Bodybuilding Tips For Results


Tip #1: Focus On Lifting More Weight Over Time

The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.

The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level.

	Drop Sets & Supersets: Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. Supersetting is when two exercises are performed consecutively without any rest. [ View More Intensity Building Techniques ]

All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.

Click Image To Enlarge.
The Number One Priority Of Any Muscle Gaining Workout
Program Should Be Lifting Heavier And Heavier Weights.

Tip #2: Go One Rep Short Of Failure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

	Central Nervous System: The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively. This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human. Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.

The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.

Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.

Click Image To Enlarge.
You Can Run Into A Number Of Problems When
You're Lifting To Failure Each And Every Set.

Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once

Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.

Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.

The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).

On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.

What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.

RELATED VIDEO: Layne Norton: Inside The Life Of A Natural Pro

Episode #4: Compound Vs. Isolation! Watch as IFPA & NGA Pro Bodybuilder Layne Norton and his training partner Nick Katriphis show you what natural bodybuilding is all about! Episode #4: Powerbuilding, Compound vs. Isolation, and relationship insights with Isabel!

Watch More From This Series Here.

Tip #4: Fuel Your Body Right Before And After The Workout

The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.

If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.

Click Image To Enlarge.
Make Sure You're Fueling Your Body
Properly Both Before And After The Workout.

Tip #5: Never Go More Than Two Weeks Without A Change

Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.

Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.

What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.

In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.

If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.

Click Image To Enlarge.
Your Job Is To Make Sure Something
In Your Program Is Always Changing.

Tip #6: Remember Rest Is Required

Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.

If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.

Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.

Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).

If you try to push your body hard in other activities on your designated days off, it's going to impact progress.

RELATED POLL

On Average, How Many Days Do You Rest Between Workouts? None One Two Three Four Five Six Seven Or More

Conclusion

So keep these quick but straightforward bodybuilding tips in mind. If you can incorporate them into your program successfully, you'll be on the right track to getting results.
Don't let yourself suffer from paralysis by analysis. Get a program together and then get into the gym and get going. You can then adjust as necessary based on the results you see.
*Source:- bodybuilding.com (They own all these Info, Images & videos not me :) )