TeenBodybuilding.com - Rickey Dawson

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This is a beginners program that should get you some small gains stick to it for 4-6 weeks.

Need some training advice? Or maybe even some nutrition advice? Then read on below to read the tips.

By: Rickey Dawson

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.

Click Here To See How Much Protein You Should Consume!

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.

Click Here For Supplements That Work!

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.

Chest
Flat bench, incline bench, decline bench, Incline dumbbell presses, flat flyes, high cable crossover, and peck deck.

Back
Bent barbell rows, seated rows, bent 1 arm dumbbell rows, dead lift, lat pulldown.

Delts
Military press, dumbbell presses, arnold presses, front laterals, side laterals, rear laterals.

Traps
Barbell shrugs, dumbbell shrugs, high pull.

Triceps
1 hand overhead press, skull crushers, triceps extension, dips, push downs, and kickbacks.

Bicep
Barbell curls, dumbbell curls, EZ-bar curls, preacher curls, concentration curls, alternating dumbbell curls, and cable curls.

Forearms
Wrist twists, wrist curls, hammer curls, reverse curls.

Abs
Situps, crunches, Roman chair crunches, incline situps, twisted crunches, and good mornings.

Legs
Squats, Legs presses, Leg curls, Leg extensions, stiff legged deadlift,.

Calves
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.

Click Here For Stretching Exercises

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

Click Here To Get Rock Hard Abs!

Thanks,

slackerwacker@msn.com