Tips for Bodybuilding Workout Programs

Stepping into the gym can be confusing. For those who are novices to the iron game, the sheer variety of machines and exercises can induce a state of paralysis by analysis that can hamper gains and lead to endless frustration. All too often we are entranced by the newest, "fanciest" workout plans and exercises instead of sticking to the tried and true basics. For those looking for solid workout advice, read on and dispel some of the myths surrounding the weight room.

  1. Myth #1: More Technical Programs Lead to Better Results

    • Individuals have been lifting weights to get larger and stronger for roughly a hundred years. At the dawn of bodybuilding, athletes did not have access to the plethora of advanced machines and devices available today, but they still managed to get results. They didn't care about "core strength," "balance board training," "pilates" or any of the other silly trends in the fitness industry -- they cared about getting progressively stronger from week to week and year to year on very basic compound exercises. To that end, follow their example. Structure all of your workouts around lifting heavier and heavier weights on all variations of basic movements with a variety of grips and stances.

      Bench press - barbell, dumbbell, incline, flat, decline, wide-grip, medium-grip, narrow-grip
      Rows - barbell, dumbbell, one arm, t-bar, and with varying grips
      Pullups (palms facing away from the body) and chinups (palms facing toward the body) with various grips
      Deadlifts - conventional, sumo, rack pulls, and trap bar
      Squats - neutral stance, wide stance, high bar, low bar, front, back, and single-leg variations

      Get strong at the basics and you will have the foundation to be strong at everything else.

    Myth #2: You Can Gain Muscle and Lose Fat at the Same Time

    • There are limited circumstances where it is possible to lose fat and gain muscle simultaneously, but these are rare. For most natural trainees (non-steroid assisted), they can either attempt to gain muscle or lose fat, but not both at the same time. To this end, one of the best tips for keeping progress on track in the gym is to pick a goal and stick to it. If you want to gain muscle, do not get frustrated if you also gain a little fat in the process. If you want to lose weight, do not get put off when your lifts stop increasing. Thoroughly understand this concept to avoid getting frustrated.

    Myth #3: The Workout Ends When You Leave the Gym

    • Most people think their three day-a-week 1 hour workout should provide all the stimulus the body needs to either get bigger, stronger and leaner. But putting in the time and effort at the gym is only the catalyst that prompts the body to improve. The real work is done during the other 23 hours of the day in the kitchen. Food choices, both in quality and quantity, determine what kind of results you will see from your exercise regime. To that end, stick to mainly whole, unprocessed foods --- lean cuts of meat, fruits, vegetables and the like. A good rule of thumb to follow is if you read the ingredient list and find items that would not have been available 500 years ago, pass.

    Myth #4: Muscle Is Magically Produced After a Workout

    • You would be surprised at the number of people who expect to workout a few times and end up lean, large and muscular. The fact is, muscle does not appear magically, and it will not appear overnight. The basic rule of thumb is if scale weight is not increasing, you are not gaining any muscle. And if you are not gaining muscle, you need to solve the problem in the kitchen and not the gym. By eating more whole, natural foods, you will give your body the nutrients it needs to pack quality mass onto your frame.