Some tips for ppl who want to see results:

Be dedicated. Find a motivated gym partner who has the same mindset as you. Teaming up with someone who understands what it takes and wants exactly what you want will increase your motivation and workout intensity. (a spotter allows much heavier lifts). Zone into some workout music, something that will raise you're adrenaline and stimulate the mind. You need to train like an animal in the gym pushing yourself to ur limits. Its a mental pain barrier in our heads that makes many quit their reps early..giving up too quickly won't allow you to experience what its like to push yourself to your max on every single rep even passing your rep goal. Overcome the barrier and you win. It takes patients, consistency, sacrifice, and motivation. You can get all the advice and help from numerous fitness gurus and magazines you want but when it comes down to getting things done, only you can change yourself..No one is going to do it for you and there's no easy way around the hard work regardless of what route you decide to take. If you really want it, do it. Discipline you're mind and body. You are in control of your life. Don't let laziness and lack of motivation be your excuse. There are no excuses, regardless of what you do. Whether it be School, work, family etc. There's 168 hours in a week, you should be able to find 30-60mins of spare time to train vs doing many other nonproductive things that we do. Imagine what you will look like when you reach your goal and how good that will feel when you accomplish it. You need to have confidence that you can reach your goal. Be hungry. Always look to improve. And master the game. Good luck

Some tips for training/dieting:

When you train using weights/machines make sure to constantly work on improving and perfecting your form on every repetition. This will increase your gains, symmetry, strength and overall health.
This also means on the negative reps, use slow controlled motion and focus on breathing.Your heart is pumping blood to your muscles faster while lifting, therefore, you need to breath so you don't limit your muscles oxygen supply early..this results in less reps. When you train there is not standard routine that must be followed or a specific number of reps. Routines, reps, sets, weights, exercises, and resistances should fluctuate frequently. This allows your body not to get accustomed to any one exercise. For example: Rotate muscle groups worked together mix and match every month or two. This also applies to types of exercises you work for that particular muscle group combo. Change from free weights to cables, do both, do one high reps and the other low reps, or change to your own body weight by doing push-ups, pushups, dipps etc. for a few weeks. Constantly try to increase weights used for each lift every other week. Once you've reached a plateau on those lifts, change the routine to a completely different motion or have ur spotter do all negative reps for a few weeks then increase reps to 3-5 of heavy weight for a few weeks. After this return to your previous plateaued lifts and continue to progressively improve your strength, density and your repetition/weight goal. Don't neglect any muscles. Never leave out lower body otherwise you will not only look strange but you'll limit your size potential. If you create a big base your upper body will also follow the trend. Use super sets while training at a more advanced level, this is just a circuit of multiple different workouts that have been prepared, when performing, take a minimum of 30-60 seconds of rest in between and finish 3 sets of each workout. This will improve endurance and spike your body's testosterone production. Try to train 5-6 days a week if you can. Sometimes you will need to take 1-3weeks to allow your body to rest. Rest is beneficial, it will actually help improve gains and progress when you're back. Just always maintain your healthy diet, junk food doesn't exist as food anymore.

Key Lifts:
Chest (incline,flat)
Squats
Deadlifts
Preacher curls
weight dipps
tricep pushdowns
calve raises
lat pull downs
seated rows
pull ups
Shoulders (all shoulders + traps)
forearm roll ups
and many more...


You need to drink a lot of water everyday. Constantly stay hydrated it, will not only improve your alertness and overall health, but it keeps your body in an anabolic state. Eat healthy meals everyday, this is simple...read the nutrition label on things you buy. Buy the healthier products..No trans fats, minimum saturated fats but not zero, stick to polyunsaturated and monounsaturated fats + omega3' fishoils. Eats green veggies. Higher protein diet, complex carbs (whole wheat no white breads etc.). Separate meals throughout the day get as many as you can no longer than 3-4 hours apart. No fried foods. Aim for at least 6-8hrs of sleep, this is when your body recovers and grows.







Bodybuilding:
- Helps relieve stress
- It's a form of meditation
- Natural High
- Respect, self Pride, discipline
- Personal Accomplishments and motivation to stay active