Body Building

Extreme Body Building Tips

For many, body building is method of muscle exercise to achieve extreme hypertrophy; literally building body mass through muscle growth. If you are falling short of your goals, try out some of the following body building tips and recommended body building supplements to make huge gains.


Train efficiently. For hypertrophy, lift to failure; do 4 sets of 4-6 repetitions for each large muscle group. Record all exercises done and weights used to understand patterns of development and locate flaws.

Mix things up. Exercise programs that recommend using one system for the rest for your life won’t work long-term. Your body adapts, becoming more efficient with each repetition of a routine. While great from an evolutionary perspective, it does not accelerate muscle growth. Regularly change your body building workouts for consistent gains.

Optimize your diet. Eat 5-7 meals a day, each with a macronutrient ratio of 40% protein, 40% carbohydrate and 20% fat. Go no more than 2 hours without protein, and eat within 1 hour of waking up and working out. Eat quickly digesting foods (like fruit or egg whites) earlier in the day, and foods that digest slowly (like brown rice or meat) later on. Record all foods and beverages consumed to ensure adherence to your dietary protocol

A body building female can do the same exercises and routines as a man and get results. Body building women do have one extra hurdle; evolved to reserve fat for pregnancies, losing weight can be difficult. Following a low carbohydrate diet of 30-150 grams of carbohydrates a day helps, but be sure to eat enough to maintain energy for intense training exercise. Both genders should avoid alcohol, sodium and refined carbohydrates to prevent fat gain and water retention.

Gain muscle then lose fat. For 1-6 months, optimize muscle gains through training, eliminating cardiovascular exercise and increasing caloric intake. Then, for 1-3 months, lose fat with caloric reduction, increased cardiovascular exercise, and a maintenance-training schedule.

Supplement appropriately for your goals. When losing fat, add caffeine or green tea extract and CLA supplements to your daily regular multivitamin and EFA supplement. When working for muscle gains, add casein protein, amino acid supplements, glutamine powder and cycle creatine.