Best Bodybuilding Program

We are here at it again and today, we are presenting you with an all-new topic. Yes, you are correct! We are talking about the bodybuilding program.

A bodybuilding program is often used to increase the strength and size of body muscles. While the program structure is vast, the main bodybuilding programs are described below: 

#1. Barbell Squat

• Support the barbell on top of the traps.
• Keep in mind your chest should be up and head facing forward.
• Move the hips back as much as possible.
• Try to keep the torso as upright as possible.
• Keep the weight on the front of the heel.

Reps:

Do 5 sets of 5 reps.

#2. Bent over barbell row

• Hold a barbell with a grip, bend your knees.
• Make sure you keep your back straight until it is almost parallel to the floor.
• Exhale and lift the barbell.  Make sure that your elbows are close to your body.
• At the contracted position, press the back muscles and hold for a brief pause.
• Inhale and lower the barbell.
• Return to the original position.

Reps:

 Repeat 5 sets of 5 reps.

#3. Pull-ups

• Hold the pull-up bar with your palms. Make sure that your palm facing forward using the prescribed grip.
• Extend both arms in front of the bar, create a curvature on your lower back and sticking your chest out.
• You should pull your torso up until the bar touches your upper chest.
• After the contracted position, inhale and lower your torso back to the starting position.

Reps:

Do 2 sets of 8 reps.

#4. Seated Triceps Press

• Sit down on a bench. Hold a barbell with your hands.
• Make sure that your arms are perpendicular to the floor.
• Keep in mind that your upper arm should remain stationary and only forearms should move.
• Use your triceps to raise the dumbbell.

Reps:

Repeat 2 sets of 8 reps.

#5. Sit-up

• Lie down yourself on the floor.
• Make sure that your legs should be bent at the knees.
• Create a V-shape with your thighs. Exhale while performing this.
• After contracted position, lower your upper body.
• Return to the original position.

Reps:

 Complete 2 sets of 15 reps.

Bodybuilding Diet

 This is one of the most important points that should not be forgotten.

Nutrition plays an important role in building your body’s muscles. To enhance your results from the gym, you must concentrate on your diet.

This article is going to explain what to eat and avoid on a bodybuilding diet.

There is a total of two phases in the bodybuilding program: the bulking phase and the cutting phase.

The main aim of the bulking phase is to develop the muscles; while the cutting phase is dedicated to conserving muscles while body losing fat.

The diet required in bulking phase

It is recommended that in the bulking phase you should increase calorie intake by 15%.

• 259-302 grams of protein.
• 474-518 grams of carbohydrates.
• 58-77 grams of fats.

The diet required in cutting phase

You should decrease your maintenance calories by 15%.

• 191-223 grams of protein.
• 351-382 grams of carbohydrates.
• 43-57 grams of fats.

It is best to consult with your dietitian to determine your individual needs based on your goal.

Thank you for reading. Hope you have enjoyed reading this article.