101 Tips For a Better Body

Posted by at 10:03 02/12/11

Warmup

1. Start your workout with a few mins of cardio to raise core temperature. Warmer muscles perform better.

2. Don't perform static stretches unless the muscles are unable to work through a full range of motion. Static stretches have been shown to compromise performance.

3. Use dynamic stretches and activities instead, gradually increasing your range of motion, and speed of execution.

4. Warm up using low reps and perform the warm up reps with perfect form. This will ingrain good technique and avoid fatigue before your main workout.

Training

5. Keep the volume under control. If you perform too many sets your intensity and recovery go south.

6. Aim to be out of the gym in one hour. Longer sessions are associated with a reduction in testosterone levels and increase in cortisol.

7. Beginners do well on full body routines three times a week. This is a great way to learn the movements leading to rapid strength gains.

8. Stick to 2-3 sets per body part if using this method.

9. Intermediates will find better results from a split routine. Try a push/pull or upper/lower split and hit each body part twice a week.

10. Unless you have amazing genetics for high volume training do not take advice from what any pro bodybuilder when it comes to training.

11. For that matter, do not listen to a steroid user telling you how to train. Their results are little to do with their training program.

12. Sip an intra-workout drink to improve muscle endurance, and enhance protein synthesis recovery.

13. Stay hydrated. Dehydration will crucify performance.

14. Rest longer the heavier the weight used even if reps are lower. Heavy training taxes the central nervous system and a minimum of three minutes rest is recommended on sets of five reps or less.

15. Aim to utilise various rep ranges when training to boost muscle growth via different mechanisms.

16. Start a workout with heavy weights before progressing to lighter weights and higher reps.

17. Add a finishing move such as Farmers Walks at the end of the workout to improve work capacity and conditioning.

18. Shock loading exercises like plyometric movements are a great way to build power and kick-start strength gains.

19. Perform Chins/Pullups, not Lat Pulldowns. A strong chinner will always build more muscle.

20. Build your workout around compound, multi-joint exercises.

21. There is never any excuse to be wearing jeans and performing cable crossovers.

22. If you row and chin a lot your biceps will get plenty of work so limit direct biceps work.

23. Do not over-train shoulders. They get hit plenty on chest day.

24. Tricep Dips and Close Grip Bench Presses should be staples when training Triceps.

25. You have to squat.

26. Deadlifts are to be performed on a leg day.

27. Try the original barbell hack squat (not the machine hack squat) for a great quad building exercise.

28. Hip Thrusts and Hip Flexors should be trained to protect against injury and enhance performance.

29. Core work is overrated. You get more activation of the core performing Snatches or Overhead Squats.

30. You cannot spot reduce using exercises. If you could cyclists would have ultra ripped legs and fat upper bodies which is not the case.

31. Performing Curls in the squat rack is the height of geekiness.

32. If world record holders do not need them, why do you need to look in the mirror while training.

33. Your own body's feedback performing an exercise is better than the mirror's by focusing attention on the feel of the exercise.

34. Hold your breath when pushing out reps. It increases intra abdominal pressure which protects against injury and increases performance.

35. Leave the clown pants and bumbags in the 1980's or risk being arraigned for murder when people die laughing around you.

36. Performing curls wearing a weightlifting belt is ridiculous.

Nutrition
37. To maximise performance, glycogen levels need to be sufficient to support hard training.

38. Protein intake should be a 1g per pound of bodyweight or more and 1.5g or more when dieting.

39. Don't be paranoid about fats. Higher fat intakes are associated with increased testosterone levels.

40. Everyone should count their calories to determine their maintenance level of calories and get an idea how calorific different foods are.

41. Once you know this you can estimate calories better when eating out to enable you to stick to your diet.

42. If you are struggling to gain weight or eat enough drop the oats. They tend to suppress appetite. Instead eat simpler sugars to boost calorie count.

43. Eat fruit in moderation.

44. Eat fibrous vegetables regularly. They are rich in micronutrients which pills cannot replicate.

45. They will help keep you regular and ensure good digestive health.

46. If dairy produce gives you wind or gastric distress, drop it. You are not going to gain much muscle by putting your body under such strain.

47. Try to eat oily fish at least once a week.

48. Where possible aim to eat organic produce as it will have a better balance of micronutrients.

49. Alcohol in moderation is okay. Keep it to weekends and moderate consumption though.

50. Eat all types of meat and not just skinless chicken breast. Different meats have different benefits eating the same old stuff gets old fast.

51. Use vinegar when eating carbs to enhance muscle pumps and glycogen storage. Try it with your post workout drink first.

52. Eggs are a great source of protein. Eat the yolks also - they are rich in minerals and vitamins.

53. Avoid hydrogenated and trans fatty acids. They are implicated in a number of diseases.

54. Drink some black coffee to kickstart the day. It will help burn more fat and increase concentration and productivity.

55. Use chilli peppers when cooking. They increase fat burning, suppress appetite and boost health also. Best of all they taste great and are very low in calories.

56. Drink water liberally. It is good for the skin and will ensure optimal hydration.

57. Occasional junk food consumption is ok but daily reliance leads to a junk food body.

58. Incorporate a cheat meal once weekly. Read our guide to cheat meals.

59. Intake of dairy products is associated with better muscle gains and more fat loss. If you can handle it fine, have some frequently.

60. Have a post workout recovery drink to replenish glycogen and elevate protein synthesis. Use a mix of protein and carbohydrates.

61. Limit intake of carbonated beverages. They are not good for the body or for your teeth.

62. Watch out for diet products in the supermarket which just replace sugar with fat or vice versa. Learn to read labels.

63. Avoid eating too much burned meat such as barbecued food. It is associated with a greater risk of cancer.

64. Limit intake of big fish like Tuna and Swordfish. They contain high levels of pollutants such as mercury and PCB's. Smaller fish are a healthier option.

65. A banana before bed can help get you a restful sleep.

Supplements

66. Build your supplement program around protein powder, fish oils and a good multivitamin.

67. Do not take more than this until you have trained for 2-3 months at least and been applying the dietary guidelines on protein and know your maintenance level of calories.

68. A pre-workout drink is the fastest way to enhance performance in the gym.

69. Hardgainers who struggle to eat enough should have a weight gainer with a high GI to help encourage appetite.

70. Creatine should be the first ergogenic supplement you use. It has more research behind it than any other.

71. Use Beta Alanine supplements if you are involved in sports requiring some endurance. It will help with high reps in the gym.

72. Check out our awesome supplements article on supplements you can use year round.

73. Testosterone boosters will work for anyone, young or old. Despite what you may have heard there is no real difference in testosterone between a 20 year old and a 35 year old.

74. Anabeta is the best natural anabolic you will find for producing natural gains. Cycle or stack it with testosterone boosters for maximal benefit.

75. You should not take prohormones until you are at least 21 and are approaching the limits of what you can gain naturally.

76. Use a slow releasing milk protein powder when dieting and at nighttime.

77. Use fat burners when dieting. They will help spare muscle and burn more fat.

78. All in ones are good for those on a budget to boost muscle gains.

79. Use Branched Chain Amino Acid (BCAA) supplements to spare muscle mass when dieting.

80. Use essential amino acid products like Humapro (EAA) between meals. They will increase protein synthesis.

81. Glutamine is great for immunity and improving gut function. See our Glorious Guts article for more info.

82. Use protein bars when you do not have time for a meal but use them sparingly. Meal Replacements are healthier.

83. Use whey protein isolate for when a fast release of protein is required.

84. If your joints hurt make sure you take a good joint support supplement.

85. If you struggle with food digestion then take a digestive enzyme supplement. It will mean increased absorption of protein leading to better gains.

86. Keeping cortisol under control can help burn fat and spare muscle tissue. Use Lean Xtreme or Erase to achieve this.

87. Always use cycle support supplements when taking prohormones.

88. Limit cycles of prohormones to four weeks. At that point it is easier to recover from them.

Miscellaneous

89. Aim for a minimum of eight hours of sleep every night. Less than this can lead to lowered testosterone.

90. Not sleeping enough will increase cortisol and leads to more fat gain in studies measuring this.

91. Use a foam roller once a week at least to prevent stiffness and build up of soft tissue adhesions.

92. Use visualisation before a workout or set to enhance performance.

93. Seeing a massage therapist every six to eight weeks is a great way to promote recovery.

94. Make sure you check out that the type of massage business is the right one!

95. Find a good training partner to train with. They will motivate you and the competition will enhance your performance.

96. Do not overdo cardio if strength and muscle gains are your primary goals as it sends a completely different adaptive signal to the body than strength training.

97. Invest in a good pair of shoes to lift in. Converse All Stars are very good.

98. Use chalk or liquid grip to improve grip and lift more weight.

99. Use lifting straps only on your heaviest sets.

100. Surround yourselves with positive people who support your goals.

101. Do not overthink things. Apply the advice given and enjoy life.
 

Author - Reggie Johal 

If you enjoyed these tips, please take a look at our follow up article 50 More Tips For a Better Body.

Also see our Training For Muscle Mass and Training Myths Busted articles.