Need some training advice, or maybe even some nutrition advice. Then read on below to read the tips.
1. Train Everything
Train every muscle don't skip any muscle because you don't think that it needs to be worked on. Because every muscle supports a muscle. Like if you want a big chest you pecs have to be built and so does your shoulders, triceps, back, biceps, and legs (supports your back.)
2. Free Weights Are Better Than Machines
This point has been proven time after time. Machines only give you 75% of the pump that you would get from a machine. So only use machines for things that you need them for like the lat pull down, or the leg extension or leg curl.
3. Use Proper Nutrition
For an average bodybuilder you should eat 6 meals a day each meal should have the protein range of 20-30 grams. And you should have a lot of carbs before you workout.
4. Rest In between Sets
You should rest for 30-60 seconds in between each set. This gives your muscles just enough rest to keep up with your workout.
5. Use Supplements That Work
If you have been trying supplements out and some don't work for you at all then don't buy it. It isn't worth your money to buy stuff that doesn't work for you.
6. Keep The Cycle Going
This is about training cycles you should always have one planned out for 6-10 weeks at a time these are meant for building mass and for having a game plan for getting in and out of the gym as quickly as possible.
7. Use exercises that work!
You should only use exercises that work best below is a short list of ones that DO work.
Flat bench, incline bench, decline bench, Incline dumbbell presses, flat flyes, high cable crossover, and peck deck.
Bent barbell rows, seated rows, bent 1 arm dumbbell rows, dead lift, lat pulldown.
Military press, dumbbell presses, arnold presses, front laterals, side laterals, rear laterals.
Barbell shrugs, dumbbell shrugs, high pull.
1 hand overhead press, skull crushers, triceps extension, dips, push downs, and kickbacks.
Barbell curls, dumbbell curls, EZ-bar curls, preacher curls, concentration curls, alternating dumbbell curls, and cable curls.
Wrist twists, wrist curls, hammer curls, reverse curls.
Situps, crunches, Roman chair crunches, incline situps, twisted crunches, and good mornings.
Squats, Legs presses, Leg curls, Leg extensions, stiff legged deadlift,.
Seated calf raises, leg press calf raises, and standing calf raises.
8. Stretch Before And After A Workout
Stretching helps reduce muscle cramps and increases your flexibility.
9. Drink A Lot Of Water
You should try to get in at least 1-2 gallons of water a day. This will help wash the lactic acid out of you muscles and will make you feel better. I suggest taking creatine to help you out with keeping water in.
10. Set Some Goals
There are 2 types of goals long term and short term. Here is an example of each listed below:
Short Term - Gaining 10 lbs
Long Term - Getting your bench press from 210 to 300.
So that is the tips I hope it helped you out