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    Ultimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted
    Ultimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted
    Ultimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted
    Ebook82 pages47 minutes

    Ultimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted

    By Amy Boyce

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    About this ebook

    Many people start out body building in an attempt to lose weight.  That’s a great way to start. Your dream body is more than a possibility – it’s now, finally, a reality.

    Find out:
    -      Different techniques used within weight training and overall fitness
    -      Bodybuilding workout plan
    -      The importance of food in a bodybuilding program
    -      Which supplement is right for you
    -      And many more

    LanguageEnglish
    PublisherAmy Boyce
    Release dateFeb 9, 2015
    ISBN9781502224477
    Ultimate Bodybuilding Guide: How to Achieve the Body that you’ve Always Wanted

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      Book preview

      Ultimate Bodybuilding Guide - Amy Boyce

      Health Disclaimer

      All material in this report is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

      The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

      Table Of Contents

      Muscle Building Introduction

      Training Exercises

      Extensive Workouts

      Power Foods Defined

      Meal Plans: Print Out

      Rested Performance

      The Truth About Supplements

      Body Building For Women

      A Note About Competitions

      Final Words: Conclusion

      Muscle Building Introduction

      Bodybuilding is the process of developing muscle fibers through various techniques.  It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

      Workouts are designed to focus on specific muscle categories or groups, and foods are consumed with the intention to build the body’s metabolism and increase overall mass.

      This section will focus on weight training for body builders.  Weight training develops both strength as well as the size of skeletal muscles. 

      It uses the force of gravity to oppose the force generated by muscles through contraction.  Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

      Some people refer to weight training as strength training.  While they are not exactly the same, they are both similar to each other. 

      Strength training focuses on increasing muscular strength and size.  Weight training is one type of strength training using weights as the primary force to build muscle mass.

      The basic principles of weight training are pretty much the same as those of strength training. 

      It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape.

      The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder.  Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

      Equipment used in weight training includes barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups.  Different weights will give different types of resistance.

      Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. 

      If you don’t use good form in weight training, you risk muscle injury, which could hinder your overall progress.

      Another form of weight training is resistance training.

      Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. 

      When your muscles are resisting a weight, the overall tone of that muscle will grow over time.

      If you are a beginner at weight training, you should not just jump right in.  You need to build up your strength and over-working your muscles can cause more harm than good. 

      Some of your muscles might be naturally stronger than others.  Building up slowly allows muscles to develop appropriate strengths relative to each other.

      Most gyms offer the services of a personal trainer that comes with the membership fee. 

      These trainers can suggest specific workouts for you to begin with, however the routines featured within this guide will help you develop a solid workout quickly and easily. 

      In the next chapter, I will break down each of the common workout positions and exercises so that you can fully understand how they are done, as well as the muscle group they target.

      Training Exercises

      Let’s take a look at just some of the most common exercises and routines so you better understand the different techniques used within weight training and overall fitness.

      Here are a few of the more common ones:

      Dumbbell Bench Press

      Sit on the edge of a flat bench with the dumbbells resting on your knees.  In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders.  Your palms should be facing forwards. 

      Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground.  Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. 

      As you lift, concentrate on keeping the weights balanced and under control.

      Follow the same path downward.

      Standing Military Press

      For this exercise, you will use a barbell.  Stand with your legs about shoulder width apart and lift the barbell to your chest.  Lock your legs and hips

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