I started body building over a year ago. You have to go into it knowing just how far you're willing to go. You can't skip days, forget to eat and then wonder why you're not gaining. I normally eat every 2 to 3 hours, eating small meals that fill me but not over full. You need protein that's the key in muscle growth. The rule of thumb is double the protein to your weight ratio. There are many supplements on the market, some work others don't.

Here's what I use:

- I take a multi vitamin in the morning as well as an amino acid.
- Protein shakes help when you don't have much time to eat.
- I mix creatine and glutamine powder into my shakes.
- Just before bed I take a glutamine capsule and more amino acid.
* I just read an article on Methoxy-flavone, I'm going to give it a try.

My training schedule:

     I work out 6 days a week, taking Saturday off. What I do on those days never really follows a routine. I like to mix up my routine, it shocks the muscles and keeps them growing.

shoulders / abs / tri's or bi's (sometimes both)
chest / bi's / abs
back / tri / abs or legs
calves / dead lifts / squats
start over

3 or 4 sets per exercise
12 reps
10 reps
8 to 10 reps

     That's basically how I work, sometimes I throw a really hard day in like shoulders / tri's / bi's , doing one exercise of shoulders then tri's then bi's.

Some tips:

- Work triceps at least twice a week, they make up 2/3's of your arm.
- When I do triceps I do super sets. (super sets are two exercises after another with no break)
- When doing biceps do tri sets (3 exercises no break between) you'll get a good burn this way.
- Don't be afraid to mix up your routine often, this keeps your muscles guessing and they won't get use to just one exercise all the time.
- Ask for tips, those big guys at the gym they're that way for a reason. They're usually more than willing to give you a few tips.
- Exercise abs at least 3 times a week, I do them every chance I get. They're a stubborn muscle to see gains in. So if you're looking for that washboard look, work them till you feel like you're going to puke on the gym floor. Take a quick pause then start all over again.
- I normally only use free weights and cables. Those isolation machines have there purpose though, I use them once in a while for a change to my routine or a warm up.
- Always do at least 3 sets. (I do 4 normally unless I'm alone)
- Train with a partner, it's safer and they motivate you to give that extra rep and it's normally that extra rep that makes the gains.
- If you're training for size go light for your first set then heavy then heavier. Do 12 reps for the first, 10 for the second and try for 8 to 10 on the last.
- Drop sets are great for maximum burn. (ex. starting at 40 then go to 30 then 20 then 10 for 5 reps each, not resting between drops in weight)
- Take nice easy motions, don't jerk the weight and try not to cheat!!!
- Negatives are your friend :) do nice slow negatives every once in a while to change up the routine.
- I only work legs with these exercises - dead lifts, squats, calve raises, I hate working legs but force myself to do them.
- Always finish or at least try to finish that last rep, I try to do one more after that. I go for total muscle failure for maximum potential growth.
- Don't think that your going to see gains by going to the gym twice a day 7 days a week. You need that rest day/s for your muscles to heal. By going all the time you'll just injure yourself.
- EAT, EAT, EAT and EAT more, you can't gain if you don't EAT!!!
- If you can put your shirt on in the change room after an arm work out you're not doing it right. If you can walk after a leg work out you're failing. Go back and don't stop till you burn, that burn is a good burn. I always say if you don't hurt you're doing something wrong. :)

     I think that's it, go into the gym with a mental picture of what you want. When you exercise a muscle focus on it. Motivation is the most important of all, if you don't have it you won't keep with you're goals. I'm going to try to take some pics at the gym of exercises to give those who need it some kind of diagram to follow. I'll also post some links later to some good magazine sites as well as the supplement company's so you can get some info.

     Do you have some questions? Don't be afraid to email me , I'll do my best to help you out or I'll stear you into the right direction to find it.

Good luck! ..... Chris


Muscle & Fitness
Sports Science Research
Prolab
GNC
Weider Canada