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Why an Experienced Lifter Must Use A Coach?



             An experienced lifter may need a trainer for many reasons to ensure they're always in shape. You may be overconfident because of the many years of training, but trust me, there is always someone who sees things you can't see. For instance, you may not notice when you stop making gains in your training. Even the smallest losses in bodybuilding matter because it must have taken you weeks or months to gain them. A personal trainer or coach does more than guide your training. They also boost your confidence and give you new challenges to help you grow. Unfortunately, many experienced lifters tend to underrate the importance of a coach and choose to do things their way only: big mistake!

Injuries are Almost Inevitable

              You cannot rule out the possibility of getting injured while you train for several hours daily. It would be very naïve to think that all will always go well in a sport like bodybuilding. And when you get injured, you will have some special needs you won't be able to take care of on your own. You will need two people when that unfortunate event happens: your trainer and your doctor. These two people will work hand-in-hand to ensure you return to form quickly. That includes changing your training routine as well as your diet. The kind of training you do will be low-impact, safe, but effective.

             Similarly, if you develop a certain illness, you will need your coach and doctor to work together to make proper adjustments for your training. Furthermore, your health must always come first; any training you do should give you better health and not impair you further. So, if you think you don’t need a coach, think again.

Related Article: Reasons to Hire a Personal Trainer

You May Lose Focus

              Bodybuilding is highly demanding, and the pressure can sometimes disorient you. Think about the dietary requirements, training routines, and other fitness necessities. If you're not careful, these things can overwhelm your sensory receptors and make you lose focus. Without a coach, you may never return on track again, and your bodybuilding career will inevitably head south. An experienced coach will know when you're about to lose focus and will cushion you against any danger ahead. Most importantly, they will help you narrow and stick to your training routine.

              It is highly recommended that you consult your trainer whenever you have difficulty completing your training program. But there has to be mutual trust between you and your trainer for this to work out very well. That is because holding back your insecurities and concerns means you have little or no trust in your trainer. Similarly, if they don't put you back on the path of success when you slip, they are not good for you. It is perhaps why bodybuilders shy away from getting a trainer but trust me, it'll be worth it if you find a good one.

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Pros Too Have Personal Battles

               Whether you’re a bodybuilder, doctor, office worker, or farmer, we’re all human beings and must be taken care of. Bodybuilders, especially, experience intense moments of depression due to things happening in their lives coupled with intense training routines. Such bodybuilders, pro or not, require special attention to keep them on track. There is no better person to help them overcome their struggles than a good coach.

              One thing about depression is that it affects people differently. Also, people have different ways of dealing with the condition; some will talk their hearts out, but many will keep quiet about it. The latter are in greater danger because failure to communicate means they make decisions independently, which might be catastrophic. In the case of bodybuilders, decreased communication will likely reduce their output in training. That means their strength will be affected in the long term, and eventually, their career might crumble. A trainer will easily notice the lifter's mood changes and know how to get them back on track. Essentially, the relationship between a lifter and their coach greatly impacts their career. That is because a good relationship leads to better communication even when the lifter is undergoing periods of emotional turmoil.

A Coach Notices Changes in Weight Lifting Trends

              Becoming the lifter's third eye is the essence of being a coach. If you haven't noticed, weightlifting trends differ from those of the 90s. You may not know how important adapting to new trends is until you take part in a major weightlifting competition. Coaches have a way of discovering minute changes in the bodybuilding industry. As a result, they come in handy if you want to keep up with the current pace. Otherwise, you may spend your whole time at the gym only to find out you're behind the time when participate in a contest.

             You should know by now that major bodybuilding contests have no place for errors. Every move and minor detail account; is what separates winners from losers. A coach will update you about every change, trend, and rule concerning professional bodybuilding. Bodybuilders of the 90s were average and less committed than the current generation. Therefore, some rules that were used then are no longer applicable, and trust me, a good coach knows every detail. Are you still convinced that you don't need a coach?

Reading the Opponent Is the Coach’s Role

              As mentioned, your eyes as a professional lifter cannot be everywhere. Rather than trying to monitor what your competitors are doing, how about you concentrate on your training and let someone else do that? A coach must read the opponent and master their every move. They will then know what tricks the opponent uses and advise you accordingly.

            Most importantly, the coach should be able to determine the opponent’s potential and determine what needs to be done to defeat them. That evaluation is very important if you share the stage with that person in a major competition. You will remain in the dark until the day of the competition if you don't have someone doing the spying for you. The other alternative would be to do the monitoring yourself. But what would happen to your training? It is a bad idea. So, find yourself a good coach, and you won't have to worry about anything, just your training.

Related Article: Training Template by Lift Run Bang

              And now we come to the question of how to get a good coach. Remember that not everyone who comes to your mind can be a potential coach. Coaches are professionals with several years of experience under their belt. Although it might be hard to find one, the search is worth it. Apart from experience and stuff, there are more important factors to consider when finding a coach.

Who is a Good Coach?

  • A good coach is someone you can have a healthy personal relationship with, in and outside the gym.
  • You must be able to communicate with your coach about virtually everything. They are your confidant and the last person to pour your heart into regarding your bodybuilding career.
  • A good coach is not your average homie who would go easy on you. The coach must stand their ground regarding training programs and routines. They should also push you to your limits even when you don't feel like going on.
  • A good coach is someone who knows your strengths and weaknesses and knows how to handle them.
  • The perfect coach for you has a good record with previous clients. Do a little background check about their previous engagements and see if they will help you achieve your dreams. Most importantly, check out the certification, including the institutions/organizations they got it from. It has to be a reputable organization because it is your life and career we're talking about.
  • Your ideal coach has a training philosophy that works for you. Don't pick someone who will complicate things for you. You can always go for someone else if their training might not get you in shape.

          Finally, discuss payment in detail to avoid any future confrontations. Most importantly, agree on the payment methods and how they’ll be made, i.e., whether monthly, weekly, or per session. You should also talk about discounts, if any.


            Now that we have highlighted some benefits of having a trainer, how about you start searching for one? There are organizations and individuals whose sole responsibility is to find qualified lifters like you. Having a coach is still a win if you're an experienced lifter. Sharing ideas with someone you share bodybuilding experiences with will turn you into a real beast. Learn more ways to be a better bodybuilder from our blog, and trust me. You will come back to say thank you after bagging your dream title.



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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