Bodybuilding
Bulking Up? Why you Need a Trainer at the Beginning?
Bulking Up:
Bulking up; into the simplest terms means to eat more than you already do and exercise harder than usual that you do for making more muscle. But for bulking up successfully you need to carry out this task in a correct way, or you will start gaining up a lot more weight than expected without achieving the body of your dreams.
But bulking up is specifically not about eating everything you can, but also burning the excess fats of the body. The best time for being bulked up is once you’ve been done dieting. It’s a good time because on that point if you start eating the right things more the body will absorb all goodness of the meal, as it was not getting a lot of this nutrition while dieting period and will take it all like a mop. Although before being bulked up, if you got at least 10% excess body fats or can’t see the abs afterward you have to lose it until you can see the upper 2 abs line.
First steps for Bulking Up
For being bulked up it’s important that one keeps their diet in control. For even though you can gain a lot of weight as muscle mass but some part of it will be definitely body fat mass. So for your bulk diet, take proteins, fats, and carbohydrates in the correct quantity. You need almost 300 grams of proteins per day; you should receive the prescribed proteins from chickens, egg whites, salmon, tunas and turkey.
Also, you need 300 grams of carbs per day and can eat rice, broccoli, oatmeals, sweet potato, and green leafy salads for enough carbs for one day.
You need 3 tbsps of good fats for each day for women & 1.5 tbsps for men. Make sure you are consuming correct fats because the harmful fats can destroy the whole plan of your bulking up.
Good and right fats can be found in canned extra virgin olive oils, flaxseed oils, and fish cod oil. The right amount of these three nutrients can make your bulking up a piece of cake!
But, your bulking can never be successful without proper exercise and workout. You can’t complete the body goal just by a proper diet; you should properly workout as well.
How many days you can train a week depends on your experience and your stamina. But whatever you do you should not exceed 60 minutes of exercise. Your body will suffer from the side effects of over-exercising. You can choose 3-6 days to work out, give your body 1 day to heal it.
Must Read: 2018 Post-Summer Lean Bulking Guide
Three types of routines from which you can choose i.e.
The Beginner’s Routine; exercise on three nonconsecutive days perform 2 sets of all exercise and rest for 1 minute. You will need a trainer to guide you at the start of your journey.
The Intermediate Routine; if you have been training for the past 12- 15 weeks, then this schedule is best for you as your body is already used to working out, split your exercise into two parts in two days: upper body part and lower body part practice this routine four days a week with light cardio the remaining days. Don’t exercise for over 1 hour.
The Advanced Routine; for this routine, you must at least a year’s practice as this work out is highly intense. In this routine, you need to set 2 days for each type of exercises like shoulder and arms on Monday and Thursday, chest and back on Wednesday and Saturday and legs on Tuesday and Friday.
Cardio should also be included in all the routines but should not exceed 50 minutes 2 times a week.
The real question here is, why do I want a trainer at the beginning of my bulking journey. So, the answer to this question is that a trainer can give you some tips regarding your workout that none other will give you.
They can guide you according to their knowledge and their main aim is to make sure that you achieve your goal. Apart from this; there are some more amazing things that your personal trainer can help you with.
Reasons Why You Need a Personal Trainer:
- They challenge you to your limits: if you think you can’t do a certain thing or can’t achieve a particular goal, all you need is a trainer who will motivate you to achieve them because without them it’s hard to do so. A trainer is your motivator for life.
- They are available at your convenience: being a trainer is a very flexible job; they can squeeze themselves in time which is suitable for you to exercise, it can be early in the morning or in the afternoon they can make themselves available for your convenience because they know that each person got their own suitable time to exercise.
- Personalized workouts: they will create a workout that suits your everyday life and your diet. A workout plan that will only be suitable for you as they made keeping your lifestyle in mind; they will make sure you enjoy your sessions.
- They are your therapists: if you got a personal trainer, chances are: they are also the therapist you can talk to them about anything as they become your good friends. The relation between a trainer and a trainee can be a good one as you spend 1- 2 hours almost every day together.
- Trainer won’t let you waste time: if you can’t convince yourself to head to the gym or even if you do you can’t agree with your mind to workout wholeheartedly then you need someone who will constantly urge you to work out and achieve your goal (who can be better than a trainer to do so?).
- Help in setting goals: a trainer will help you set some fitness goals that can easily achieve. They can set goals on levels for you to achieve step by step.
Conclusion
If you set yourself a huge goal that is practically impossible to achieve. And if you can’t achieve it you probably will lose. All hope and stop working for it altogether. A trainer will help you in coming out of the phase with good determination. Also, will be to achieve your body goals.
Must Read: Reasons to Hire a Personal Trainer
These were some of the benefits of hiring a trainer. You can hire a trainer at any point of life; whether you are at the beginning of your journey, in the middle or at the climax.
But you especially need one when you are at the beginning. Because at that time you aren’t entirely clear about specific things. Like how to exercise or what are the best things for eating.
It’s highly recommended you to hire a personal trainer for the beginning of your fitness journey.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
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Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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