After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide

All you have to do is follow the 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a “warrior” high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Body Builiding - W0rkout - Men

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are supposed to beat if you have no data? How can a department store set sales goals if they don’t track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Let’s face the facts here. Cardiovascular exercise burns calories. Some people believe this to be in conflict with muscle building goals because you need extra energy to build muscle. Cardio does burn calories, but that doesn’t mean it doesn’t help you build muscle. Too much cardio can definitely inhibit muscle gains, but smaller amounts can enhance muscle gains. There are simply too many benefits that cardio provides to your body to completely cut it out of your program.

You’ve got to do your cardio for muscle building goals. It doesn’t matter who you are, your background, your current body fat levels, or your age. Cardio is a requirement. If you want to be healthy, do the minimal amount of cardio during muscle building cycles. Never cut it out completely. Because cardio burns calories, you will keep cardio to the minimum during muscle building cycles.

Why do you need to keep cardio in your program?

Cardiovascular exercise has many benefits for the person looking to build muscle when using the proper cardio for muscle building protocols during weight lifting cycles:

• Burns excess Fat
• Increases recovery between weight lifting workouts
• Increases appetite
• Keeps you healthy

On the other hand if a person wants too lose weight he/she has to do a lot of cardio in order for the most amounts of calories to burn and that will ensure weight loose. The muscle building cardio strategy is to keep cardio to a minimum. The number of cardio sessions per week is 2 to 3 for duration of 30 minutes each session.  Extremely skinny people who have trouble gaining weight can do 2, 30 minute sessions per week. People who are gaining excess fat should first improve their diet and food choices.

Too make things easier one can get an exercise heart rate monitor that will show you all relevant details of the heat rate. One can also do exercises that one enjoys for example; you rather play a game of soccer than go road running. It does not matter what type of cardio exercise you do. It all depends on the time and duration and also the intensity of the exercise.

What exactly does creatine do?

When one takes creatine as a supplement this is often called the loading phase it can help increase your muscular force and power. Another effect is in reducing fatigue in repeated short period activities. The real bonus especially to weight lifters or body builder is in increasing muscle mass. Therefore bodybuilders will increase their weight. Now one has to understand that you will not get any advantage from a taking a supplement just by sitting in the gym and waiting for the weight or muscle to go on. This is a fact for any supplement. It takes hard work and dedication like in any sport before you see the results.  All these results do not take place over night, it requires time and as mentioned above hard work.

One of the best effects observed when taking it is that when taken in a controlled environment and linked to a proper workout routine you should see the results in a matter of weeks. When Creatine supplements are taken for the purpose of helping bodybuilders build bigger muscles and for helping athletes perform better, there are a number of advantages to taking Creatine supplements. One of these advantages is that it helps deliver more testosterone to the cells of the body, which can lead to bigger muscle mass. Another advantage is that Creatine supplements can help draw more liquid into the muscles, which can give bodybuilders a 3% to 10% increase in muscle mass. For athletes, taking Creatine supplements can help athlete’s workout longer, as supplements can help reduce muscle recovery time and can make muscles be able to withstand more strenuous activity.

If you want to see the results of all you work out start to pay off you need to consider a creatine supplement. In order for the supplements to work best one has to follow a strict diet. Without the diet the supplements rarely work. As the name suggest it is a supplement it works in relation with something else which is food. Another point is that one should really research the product that they are willing to take. After all it’s about what you do in the gym.

Some basic tips for making your favorite recipes healthier include:

• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
  Cook with less fat by using non-stick skillets.




• Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
• In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you’ll hardly notice the difference.
• You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by 1/3 to 1/2.


Healthy Meals in Minutes (click to enlarge)

• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.
• Apples are naturally sweet, helping to curb our cravings for sweets in a natural way. They have fiber and Vitamin C.
• Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial
• properties (helps stop the growth of bacteria as well as fungi), better blood sugar control, the odor and boosts brain activity, and is an excellent source of manganese.

Body size and overall activity must guide protein intakes. However, a good rule of thumb for the hungry young male bodybuilder is to eat a minimum of 1.5 grams of quality, complete proteins per pound of bodyweight. Some very hard-training individuals, lab measured to be in negative nitrogen balance over a 72-hour period at 1.5 grams of protein per pound of body weight, have overcome plateaus in muscle mass gains and strength by increasing their protein intake to 2 grams per pound of bodyweight!

Additionally, some individuals seem to have a high level of carbohydrate intolerance (meaning they can not produce effective insulin responses to metabolize the carbohydrates), and for these individuals. I actually recommend up to 2.25 grams per pound of bodyweight. In these cases, a hard training, lean, 200-lb. male would normally shoot for at least 300 grams of protein a day. If he has difficulty with carbohydrates, he should move his protein to as high as 450 grams per day.

Believe it or not, with all we know about medicines today, frequent small doses of protein are the most effective blood sugar balancing agent!

2. Eat Small and Nutrient Dense – But Often

Theoretically, you should ingest quality protein 5 to 7 times a day for a few reasons. As I alluded earlier, protein feedings all but stop yo-yo patterns in blood sugar levels. You will not experience the intense hunger pains, weakness, irritability, headaches, muscle weakness, sweats and dizziness some people get associated with low blood sugar. Frequent feedings prevent overeating at any one time and can modulate the storing of more body fat. Also, digestion is much easier, and it keeps the flow of flood throughout the digestive tract at an even pace. Finally, frequent feedings elevate the metabolic rate so that your body fat levels remain lower!

3. Protein Rotation

Most bodybuilders know of only 5 solid protein sources: beef, non-fat milk, eggs, chicken and tuna. The problem with this is that when you consume the same protein foods over and over, you are limited by the weakest amino acid in any one protein. Some bodybuilders actually develop relative states of allergies to these repeated proteins. That’s right! All athletes who train under my guidance are tested for food allergies - and it turns out that a lot of them have some relative state of allergic reaction to beef, eggs, chicken, and milk proteins.

Therefore, I rotate and substitute other protein foods such as shrimp, scallops, turkey etc. and use supplements to rebuild the integrity of the digestive track. I do not advise that my athletes eat the same protein source 2 days in a row. Usually, within 2 to 6 weeks, any allergy to a given protein is gone and the protein can be reintroduced. In my own case, I got rid of my signs of beef allergy in two weeks but it took 4 weeks to get rid of my egg allergies.

Get Lean With Protein

In summary, you CAN accelerate anabolism if your protein intake is high in quality and high in frequency of ingestion; if your digestion and absorption are maximized; if you use BCAAs before, during and after your workouts; and, finally, if you rotate your proteins.

Protein is one of the key nutrients that need to be present on a bodybuilding diet at all times in order for muscular gains to happen. It still amazes me how many people purchase all sorts of advanced bodybuilding supplements hoping to make some quick muscular gains but yet still miss the boat when it comes to having the nutrition basics covered; especially something as important as adequate protein intake. The end result of such practice, of course, is lack of bodybuilding gains and a slimmer wallet.

In natural bodybuilding, there leaves very little room for training error. Natural training with precision is crucial for significant muscle achievement. Let’s face it, a steroid induced bodybuilder is granted a greater margin of error in training, and nutrition. Steroids aid bodybuilders in recovering faster and can support longer, more intense bodybuilding training sessions. This enables bodybuilders the liberty to train and eat with less precision, and still reap fantastic muscle development. However, natural bodybuilding athletes must pay very close attention to detail in order to benefit from great muscle building results. Witnessing excellent bodybuilding results can be the difference between performing too many training sets, and not enough intensity.

You most likely ask how you can determine if you’re natural bodybuilding routine is precisely what it should be in order to achieve massive, steroid-free results. Are you working out with the precise amount of training sets per body part? How about the reps, or rest days between workouts? Is your training intensity significant enough to illicit a natural bodybuilding response?

There is an easy way to find out! If you learn only one thing from this natural bodybuilding article, please let this next tip be it. To determine if your training program is the most effective natural bodybuilding routine, pay close attention to detail by recording, and tracking your bodybuilding workouts.

Body Building and Toning Workouts

Being a drug free bodybuilder, and knowing what your numbers are at all times, is being an intelligent bodybuilder. Can you imagine not tracking your checking account balance? What a silly question! Not closely tracking your bodybuilding progress is considered just as silly. Besides overtraining, lack of tracking your progress is the biggest mistake fellow bodybuilders are making.

How can you train with maximum effort and efficiency to improve your musculature if you don’t know really where your numbers are? Remember, developing natural muscle is much more challenging, but a sense of precision is gained when you track your progress. Without bodybuilding workout precision, it is like driving a car in a strange place blindfolded.

The results of tracking can assist your natural bodybuilding efforts by making the whole story visible. Tracking will help determine if the amount of rest days between workouts are optimal or not. If your strength is improving with each and every workout, you are getting the precise amount of rest needed for optimal growth. If it is not, your rest days are not optimal. Therefore, tracking can direct your muscle building workouts into a precise science.

natural muscle building results will definitely suffer. Once again, focusing on a specific program for you, and you only, is a key point to remember. Consider your training log the key to all the information necessary for significant natural bodybuilding gains.

Take a closer look at your training log. If you find you have achieved 10 reps on a particular exercise for two consecutive workouts, you should focus your mind on pumping out the eleventh reps during the next training session. This specific data, if followed, will direct and focus your natural bodybuilding routine into precisely what is necessary for growth.

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a “warrior” high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don’t track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don’t listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.