Natural Bodybuilding Tips

Why do you need natural bodybuilding tips? Many people think that all bodybuilders do steroids and they are wrong. Doing steroids does give a bit of an advantage and will get you built in a faster way, but you don’t have to do steroids. You can take the natural route become what others would call a natural bodybuilder.

This article will tell you what you need to do to be a Natural Bodybuilder and stay off the “gear.”  We’ll also cover the best natural bodybuilding tips.

Also remember to not listen to the lies of the huge dudes at the gym. Most of the time they are going to tell you that they have never done steroids.

Natural Bodybuilding Tips

natural bodybuilding tips cardio

Cardio, Strength and Weight

Focus on these three pathways to bodybuilding. First, use cardio to lose all those extra fat in the body. Strength and weight training basically focus on a muscle or a group of muscles. Note that the exercises should be done at least three times a week on nonconsecutive days. This would give the body time to recover.

 

Resistance and Repetitions

The trick to building muscles is still the same – focus on repetitions. Builders should be able to pump up around 4 to 5 sets or at least until they get too exhausted. That burning feeling should rise up to indicate that the muscles have reached their maximum. Don’t push this since it might cause irreparable damage however. Increasing the resistance of the exercise equipment is also a good idea but builders should wait until they’re damn well good enough to do it.

Eat and Drink Healthy

Never forget the need for a healthy diet when building muscles. This is necessary since the muscles would be using all those proteins to heal and recover. Go for fresh fruits and vegetables, lean meat and pure water.

Be Patient

Muscles don’t develop in one week. It takes months of training for them to start getting noticed so be patient. Stick to the routine and after several months, the body would naturally develop up to 40% of muscle growth.

Do NOT take steroids. No matter how tempting it might be, don’t get suckered into the idea of using them for overnight success. Although it’s true that some celebrities and perhaps some athletes are using them, that’s not actually a good thing. Don’t take the shortcut and instead take the healthy way!

How To Increase Bench Press

How To Increase Bench Press

Bench Press is the most popular workout among the weight lifters. This is because bench press targets on your pectoralis major muscle as well as your triceps and shoulder. Therefore, how to increase bench press weight is one of the most popular asked questions in the gym. The answer to the question is simple to read but not easy to do since increasing your bench press will demand a lot of efforts.

1. Press with a proper form and improve the technique. Suitable form and technique are vital to ensure optimal growth and strength and avoid any possible injuries.

• Correct gripping technique. Most of the weight lifters do not how to grip a bar correctly during performing bench press. This often makes them suffer from wrists, shoulders and elbow injuries. When you are grabbing a bar, make sure your wrists form a straight line with your forearms. In other words, you should grip the bar close to your wrist instead of grabbing the bar close to your fingers.

• Make sure your elbows are directly below the barbell at all times. Then, when you are pushing the bar, push it in a straight line. Please do not push it to your face unless you wish the barbell drop on your head.

• Stabilize the barbell. Try to imagine you are tearing the bar apart when you are holding the barbell. Stabilize the bar by squeezing it.

• Overhand grip. If you are new to the Bench Press Workout, use an overhand grip. Despite the underhand grip activates your upper-chest muscles better, you may get injured if you do not perform it correctly.

• Squeeze your shoulder blades down and together and hold them as tight as you during each set. This creates a stronger foundation for you to press from, which allows you to generate greater force.

 

2. Improve the strength of back, arms and shoulders muscles. As you have already known bench press workout not only targets your chest muscles, but also activates other muscle groups such as triceps and shoulders. If you have weak shoulders, you hardly increase the bench press.

• Shoulders. Your rotator cuff and trapezius will contract during this exercise to help keep your shoulders stable as you perform the moves. Shoulder presses and shoulder raises are excellent examples to build strong shoulders.

• Upper-back and lats. These muscles serve as a foundation for you to press from. Inverted row and barbell row are ideal exercises to train upper-back. Moreover, Lat Pulldowns and Pullovers target mainly your lats. I don’t suggest Chinups and Pullups because if you can do these exercises (with correct form and complete sets), mean that you already have strong lats muscles.

• Triceps. As I mentioned earlier, triceps and shoulders stabilize your entire movements. One mistake most people do is they train triceps after a heavy benching session. This is because you can only build strong triceps when they are fresh. I would recommend triceps isolation such as Triceps Death Workout. It is a powerful exercise only targets your triceps. You can watch the video below.

3. Lift fast. If you want to have a strong and powerful chest, lift it quickly. Press it as fast as you can.

4. Eat everything you see. This is to ensure your muscles to grow stronger. You should have had seven meals per day, and each meal should contain an adequate amount of protein and calories. Eat at least 1g per pound protein of everyday.

5. Sleep and rest sufficiently. Your muscles can only repair and grow while you are resting and sleeping. Not enough sleep will impair muscle growth, causing the muscle fiber to disintegrate. We are told that we should at spend eight hours in sleeping each day. It is only partly true. In fact, we should sleep at the right time. Sleep before 12am and wake up before 8am is the most suitable.