If you want to get started in bodybuilding, or are an experienced gym-goer who wants to improve in a certain area of the sport, getting the right information you need can be a challenge.

Personal trainers are expensive and asking the muscular guys and girls in the gym (who seem to be so confident in what they are doing) can be intimidating.

The Groom+Style team has worked hard to find you five great, entertaining,  bodybuilding YouTube videos. 

These videos can help you improve your current workout regime by exposing you to different exercises, strategies and techniques so you can take your lifting to the next stage – no matter what level you have currently achieved. 

Bring it on!

Why Should You Body Build?

Before looking at body building strategies, let’s remind ourselves why we lift.

Great Physique and Great Health

One obvious benefit of bodybuilding is given away with the name; you are literally taking the body you have been “given” and re-building it into the one you desire. 

It happens slowly, but if you are patient and dedicated, over a period of years, you can actually create a fitter, healthier, more muscular version of yourself.

Bodybuilding has been attributed with a significant number of health benefits; such as decreasing the risk of developing coronary heart disease, obesity and reduced cholesterol levels. 

It will keep your muscles strong and flexible, thereby decreasing the risk of arthritis and osteoporosis, as well as ensuring you have healthy bones and joints.  After a solid workout you will sleep better, and feel great after releasing any psychological tension that has built up.

Mental Health Benefits

Regular exercise has been shown to increase the levels of serotonin in our bodies, this powerful little chemical contributes significantly to feelings of well-being and happiness.  Serotonin works to reduce levels of stress, anxiety, and depression.  Bodybuilding has also been shown to improve memory and cognitive functions, particularly for those that are older.  No less important are the benefits of increased self-esteem and confidence; if you look great, then you feel great too.

Combining Bodybuilding with Good Nutrition

To reap the full benefits of any bodybuilding program you will need to educate yourself on nutrition. 

For your muscles to grow they will need the correct fuel.  Foods that are rich in antioxidants, such as fruits and vegetables; as well as foods rich in iron, such as lean meat; and foods rich in vitamin B, such as milk, compliment bodybuilding perfectly. 

Please read Fitness: A Complete Guide to Protein, if you are interested in understanding this topic further.

1)      Bodybuilding for Beginners

With over 4 million subscribers, this channel is the most subscribed-to trainers on YouTube. The video focuses on eight common exercises to get you started with bodybuilding, which are; pushups, bent over rows, upright rows, squat & press, curls, close grip pushups, mountain climbers and toe touches. 

The channel provides information on cutting fat, gaining muscle and defining your abs.

Although this video is aimed at beginners, all of these are useful exercises that can be incorporated into any workout routine.  For experienced gym-goes it can never hurt to be reminded about lifting fundamentals.

If you are restricted with time, then with this video and a set of adjustable dumbbells you have all you need for the beginnings of an effective workout routine.

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2) How to Train for Mass – Arnold Schwarzenegger’s Blueprint Training Program

This is a brilliant video from bodybuilding.com featuring Arnold Schwarzenegger; the former professional bodybuilder turned Terminator, turned Governor. 

You only need to take one look at Mr. Schwarzenegger to be assured he knows what he’s talking about (chemical assistance aside). 

This inspiring and motivational video looks at Arnold’s favorite exercises and training techniques to train for pure mass.  Want a body like Arnold’s?  Have a look at his blueprint.

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3) My Chest Workout – Scott Herman

This video from Scott Herman (who has amassed over 200 million views with his training videos) is bringing you a 17-minute chest workout, packed full of useful tips and advice for getting your chest stacked.

He works through nine different exercises, and shows you the effect that it has on his chest by looking at before and after shots. He takes a no-nonsense, work-hard approach to help you fast-track your training exercises.

He also includes several links to useful videos on eating high protein foods and information which can help you with your sleep routines.

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4) Back & Biceps Workout to Gain Muscle Mass @hodgetwins

The Hodge Twins bring comedy to working out (and eating). 

In this video they show a series of workout routines to help develop mass in the back and biceps. 

The various exercises are explained in detail, along with the number of sets and reps required.  In a light-hearted comedic way, they make working out fun!

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5) Truth about Pro Bodybuilder Diets

Marc Lobliner, a successful body builder, brings you this video explaining what professional bodybuilders actually eat – rather than the many diets that feature in magazines, which he says aren’t always true.

In his shouty voice, he drills home exactly what you should be eating and why. He also talks about what effect your weight and metabolism can have on the different exercises.

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What You Should Know About Bodybuilding

The Groom+Style team hope you enjoyed this collection of videos.  In addition here are ten handy tips, for beginners or experienced lifters, to incorporate into their bodybuilding plan:

1. Lift progressively heavier weights from session to session, in small controlled increments, to continuously subject your muscles to increased levels of stress. Otherwise your gains will plateau.
2. Eat at least one-gram of protein per pound of body weight per day; a vital element in helping to achieve your goals. Food with sufficient levels of protein include eggs, cheese, oatmeal, chicken, carrots and peanut butter.
3. Be sure to get plenty of sleep – not only will this keep you mentally in check, but it will also help with your protein synthesis.
4. Keep mentally positive both before, during and after your routines. If you approach your routines with confidence, this will reflect in the amount of effort that you put in and the results that you achieve.
5. Manage stress by avoiding smoking or drinking – be sure to eat well and take time to unwind each day.
6. Think about incorporating a small amount of aerobics into your bodybuilding routine; which is essential to muscle growth. This will also help with the removal of waste products, such as lactic acid, from the body, as well as helping with the transporting of oxygen.
7. Fat consumption is often avoided when someone is bodybuilding, but it is, in fact, worthwhile to include some saturated fats within your diet as it can boost testosterone levels, which in turn helps with muscle gains.
8. Don’t over train.  In an effort to speed up gains, some lifters end up overtraining.  Please be patient, bodybuilding should be looked at in years, not months or weeks.  Overtraining can lead to injury and in some cases increase your blood pressure and decrease your appetite. Limit your sessions to 45 minutes and take days off in between sessions.
9. Some supplements can greatly help with your bodybuilding routine. Do your research, but look at incorporating minerals, creatine, and l-glutamine into your diet.  Do stay away from the juice!
10. Continually educate yourself on the art of bodybuilding, things you should and shouldn’t be doing, and ways that you can improve your workouts.  For example read this additional article if you want to know how to increase your big 3 lifts by 30%.

Follow the steps and videos included in this article and you’ll be fast-tracking your physical and mental gains in no time at all! Just remember to be sensible and stay safe, happy lifting!

There is no need to rely on prescription medicines to achieve peak performance in your studies, job, sport or lifestyle.  Understanding some key dietary and fitness information is the key to long-term sustainable improvements.

Note: Keep reading after the infographic for the complete article.

There is No “Quick Fix” For Peak Performance!

It’s not hard to understand why most successful professional athletes, as they grow older, start to eat better, work out differently and go to sleep earlier.

When elite athletes are in their teens or early 20s, their extraordinary physical abilities allow them to excel despite a diet of Big Macs and pizza, beer, and partying. Time catches up with everyone, though, and the smart pros eventually realize that it makes more sense to work with their bodies than against them.

Very few of us are elite athletes, and many of us don’t have “elite” abilities of any kind. Yet we still deal with the same basic challenge that faces the Bradys, LeBrons and Ronaldos of the world: reaching peak performance levels day after day.

It doesn’t matter whether you’re a student or a professor, a laborer or a professional, a store clerk or a CEO. To function at a high level, you depend on the most complex organ in your body – the brain – more than any other. And just as older athletes discover, it makes more sense to work with your body than against it.

You can’t achieve long-term, peak performance with temporary “fixes” like coffee, energy drinks or prescription medications which are more harmful than helpful over time. The right approach, by contrast, lets you sharpen your intelligence and maintain good mental health while treating your body properly.

There’s no magic (or Adderall) involved; the benefits of healthy foods, vitamins, supplements and fitness are no secret. What matters are the specific ways you can support your brain to ensure peak mental health and performance.

Here are the secrets and strategies to use.

The Right Foods

You certainly don’t need a lecture about why you should eat a diet filled with lean protein, fruits and vegetables. Certain foods, though, are particularly beneficial for optimal brain function and health. This isn’t an exhaustive list, but it will give you a great start.

– Fatty Fish: More than 60% of the brain is composed of fats that create all of the body’s cellular membranes. A constant supply of “good fats” like Omega 3s means the membranes will be higher-quality, allowing nerves to operate at maximum capacity. Those fats also contribute to ketosis, which provides the brain with the glucose it uses for energy.

Unfortunately, the body can’t manufacture essential fatty acids, so they have to be supplied by food or supplements. Fatty fish like wild salmon, mackerel, fresh tuna, sardines and herring are excellent concentrated sources of fatty acids, and more effective than several Omega 3 supplement pills every day. Don’t overdo it, though, since there are a lot of calories in fatty acids. A total of 12 ounces per week is plenty. One other benefit of fatty fish: it also contains lots of vitamin B12.

– Walnuts: Another great source of the Omega 3 fatty acids known as DHA, regular consumption of walnuts has been credited with everything from increasing cognitive performance to reversing age-related mental decline. A tablespoon of walnuts each day is recommended for optimal benefit.

– Coconut Oil: This is often called the “energy drink of the brain.” The brain primarily relies on glucose for energy. Coconut oil, though, is a great “backup” source of energy because this unique saturated fat can be converted into ketones that fuel brain cells and increase metabolism, and it’s not as bad for the body as butter or fatty meats. The only other substance providing the same benefit as coconut oil? Breast milk. Use this oil for cooking or take it straight, but start slowly and build to a maximum of two tablespoons per day.

– Avocados: These yummy fruits promote healthy blood flow to the brain. Over-consumption of the monounsaturated fats in avocados can mean lots of calories, but two or three per week will work wonders for brain function. Avocados are a great source of the amino acid tyrosine, which contributes to the production of the chemical dopamine which acts as a messenger between brain cells. They also provide high amounts of vitamins B, C, E and K.

– Eggs: You always hear that breakfast is the most important meal of the day, and eggs are one important reason why. In addition to being a great protein source, eggs contain Omega 3s and many B vitamins, plus the choline which is said to maintain high levels of communication between brain cells (to enhance learning) and prevent memory loss. At least two and as many as six eggs per day are optimal.

– Sea Vegetables: The Western world is largely unfamiliar with sea vegetables, with the exception of people who regularly eat sushi. Edible brown seaweed like kelp, and other vegetables like kombo (found in miso soup) and wakame are high in choline and tyrosine, both beneficial for brain function. One-third cup per day is a great addition to a brain-friendly diet, although you can substitute one teaspoon of flakes instead. Look for these products at organic or Asian supermarkets.

– Turmeric: This is the spice that makes curry yellow, and it has great anti-inflammatory and antioxidant properties. Perhaps most importantly, turmeric protects the nerves which transmit messages throughout the brain. It’s also been found to prevent depression and possibly fight Alzheimer’s Disease, by boosting the production of a growth hormone that helps neurons in the brain make new connections. One teaspoon per day, used when cooking, is ideal.

– Fermented Foods: Yogurt, pickles, miso and sauerkraut are good for the brain? Apparently so; researchers believe the good bacteria in fermented foods boost levels of the neurotransmitter GABA which controls anxiety, an enemy of clear thinking and memory. In fact, these foods have been used for centuries in many civilizations to fight depression.

– Blueberries: This suggestion is more controversial, but animal studies have shown that regular consumption of blueberries increases learning capabilities while preventing Alzheimer’s Disease and other conditions related to aging. A cup per day (they don’t have to be fresh) is the ideal amount.

The Right Vitamins and Supplements

Food can provide most of the vitamins and minerals your brain needs to operate on all cylinders – but if you tried to eat all of them, you’d be so stuffed you wouldn’t be able to move.

That’s why supplements are so valuable. They can make up for any deficiencies in your diet and ensure that your body’s getting everything required for peak mental health and intelligence.

We’ll be describing food sources for each of these vitamins and minerals. In most cases, food is a better choice than off-the-shelf supplement pills. But exceeding our recommended dosages won’t do your body any harm, so picking up some of these pills at Amazon or GNC might be the smart (get it?) thing to do for optimal brain health.

– Vitamin B12: This is the most important vitamin for mental function. It ensures brain and nervous system health, and is required for crucial mental functions like concentration and memory. On the flip side, insufficient levels of B12 have been linked to depression and emotional issues, and even psychiatric disorders. Meat, fish, dairy products and eggs are great sources of vitamin B12, and the recommended dose is 2.4 mg per day.

– Vitamin E: Avocados, eggs, nuts, seeds and sweet potatoes are some of the primary food sources for vitamin E. As you might guess, most people don’t get the recommended 15 mg per day from their diet, but it’s important that they get it somewhere. The vitamin’s antioxidant properties protect the fatty tissues in the brain to preserve cognitive function, while protecting against the nerve degeneration that can eventually lead to lowered brain function and Alzheimer’s Disease.

– Vitamins B1, B2 and B9: These essential B vitamins perform similar and important roles: fighting inflammation and oxidation in the brain (as well as elsewhere in the body). B1 is found in beef, asparagus, beans and oranges, and 1.2 mg per day enhances learning ability while elevating mood and protecting the memory. B2 is found in meat, eggs, flour and dairy products, and 3 mg daily promotes focus and high-level brain function while protecting the memory. B9 also regulates the brain and counters depression; the recommended dosage of 400-600 mg per day can be found in spinach, beans, lentils and liver (sorry about that!) – or, needless to say, in vitamin supplements.

– Vitamin B6: Here’s another important B vitamin, crucial for mood regulation and alertness. In the longer term, it fights brain aging and problems associated with nerves in the brain, like migraines and seizures. Fish, sunflower seeds, potatoes, many fruits and beef liver (sorry again!) are great sources, and the recommended dosage is 1.3 mg daily.

– Vitamin D: The natural source for vitamin D couldn’t be more different than the other vitamins we’ve discussed; the body gets its D from sunlight. Those who are stuck indoors most of the time will need a supplement providing at least 1000 to 2000 IU per day, to receive the benefit of its antioxidant and anti-inflammatory benefits.

– Magnesium, Iron, Zinc and Copper: All of these minerals have been shown to provide crucial energy, regulation or stimulation of the brain.

• Magnesium (310-420 mg per day, found in spinach, nuts and pumpkin seeds) contributes an energy boost and improves focus while calming the nervous system.
• Iron (8-18 mg per day, found in beef and seafood, leafy greens and nuts) sharpens attention and improves cognitive function while elevating mood.
• Zinc (8-11 mg per day, found in oysters, beef, chocolate and nuts) calms stress and fights depression.
• Copper (1.5-3 mg per day, found in organ meats, lentils, asparagus and almonds) stimulates and regulates the brain’s activities.

The most efficient way to get all of these minerals is through daily supplements.

– Omega 3 Fatty Acids: We’ve already discussed the importance of fatty acids at length. About 250-500 mg per day is the minimum necessary for the brain, and walnuts, wild rice and chia seeds are good sources in addition to fatty fishes.

The Right Fitness Activities

The Latin phrase “mens sana in corpora sano” is attributed to the Roman poet Juvenal and dates back 2000 years. It translates as “a healthy mind in a healthy body” and has been misquoted many times, in many ways. The theory, though, is an important one: physical and mental health are inextricably linked.

There are many ways to exercise, naturally, but some are particularly beneficial for mental health and intelligence.

– Swimming: You give your body a good workout when you swim, but the exercise is even better for your brain. Swimming boosts the body’s production of a hormone called ANP which reduces stress, anxiety and depression. The repetitive motions of swimming also put the brain into a mental state similar to meditation. Swimming in warm water is even better, because it increases blood flow in the brain to promote concentration and wakefulness. That’s why you’re likely to feel so refreshed when getting out of the water afterward. 30 minutes of swimming per day will work wonders for your mental function.

– Yoga: Don’t have 30 minutes or access to a pool? A 20-minute yoga session is excellent exercise for your brain. It increases the body’s immune response, plus circulation and oxygenation of the blood, for optimal focus and a lot less stress.

– Weight Lifting: It might not seem that weight lifting would help mental function, but lifting twice a week does the trick. The secret is that your body needs extra oxygen when you’re working out with weights – and the first place that oxygen goes is upstairs, improving blood flow throughout the brain.

– Kickboxing: The coordination and quick movements required in kickboxing don’t just give the body a workout. The brain is required to react quickly and decisively, and that trains it to perform just as efficiently in everyday life. A go or two on the mat each week also releases stress, fights depression and builds self-esteem.

– Isometric Workouts: The mental and physical discipline needed to hold isometric poses for long periods of time provides almost as much benefit for the brain as it does for the muscles fighting gravity. Research has shown that these regular workouts do everything from building new neural connections in the brain, to fighting the cognitive effects of aging.

– Trampoline Workouts: Even using a mini-trampoline for half-an-hour three times a week works much the same way as kickboxing to increase the brain’s ability to focus and concentrate. It’s great for the rest of the body too, from the heart to the lungs.

Why Using Off-Label Prescription Meds Is The Very Wrong Approach

College students facing exams, shift workers working through the night, and professionals trying to beat difficult deadlines are often tempted to try off-label use of prescription medications for a temporary jolt of focus or attention. It’s a very bad idea.

Drugs like Adderall, Ritalin or Concerta used for brain stimulation, or Provigil used for concentration, bring with them a host of undesirable side effects. Here’s a quick look at each.

– Adderall is the stimulant commonly prescribed for ADHD and narcolepsy, but it’s often seen in dorms and on trading floors, among many other places. And it does indeed stimulate the brain through the increased release of dopamine and norepinephrine, boosting alertness and energy.

It also can be extremely addictive and has been known to cause issues from insomnia to heart problems. Doses above 30 mg per day, especially when they approach 70 mg, are extremely dangerous.

– Ritalin and Concerta are versions of the stimulant known as methylphenidate, which are prescribed for the same reasons as Adderall. They perform basically the same functions although the jolt is stronger, similar in many ways to cocaine.

Dependence on these drugs develops quickly and is extremely difficult to overcome. The stimulants often create other serious issues throughout the body, including permanent damage to the heart, lungs and brain. Problems are most likely when taking doses over 60 mg per day, or 30 mg at one time.

– Provigil and other forms of modafinil are prescribed for people with sleep disorders like narcolepsy and shift-work disorder, because they increase the amount of dopamine in the brain, sharpening focus and helping users fight off fatigue. They’ve also been widely touted as a miracle “smart drug” which can improve attention spans and concentration.

Modafinil is not generally as hazardous as Adderall or Ritalin when used off-label, but can have many negative side effects. The minor ones include insomnia, dizziness and anxiety, and major issues such as infections, angina and even suicide have been reported. Doses over 400 mg per day are considered dangerous, and a doctor should always be consulted before use.