Most people live very hectic lives and they don’t get the rest or sleep that they need. If you are training hard then you need rest to recharge your batteries. You can’t be at peak efficiency after staying up until 1:00AM and getting up at 6:00AM the next morning for days on end. There was an article in the 1970 Ironman Magazine written by Arthur Jones the creator of Nautilus workout machines. The article stated that Arthur Jones could add 1/2 inch to any highly motivated bodybuilder. Arthur Jones basically took some of these bodybuilders in and told them to sleep and rest for the next 3 nights and days. After the 3 days and nights most of the bodybuilders had already gained 1/4 inch on their arms. Most bodybuilders overtrain. By simply resting the bodybuilders were able to get their muscles to recuperate and grow. Apply the following rules to your routine to make your muscles grow.

* Get 10 hours of sleep per night if you are a teenager

* Get 8 to 9 hours of sleep per night if you are an adult

* Schedule a 15 minute nap in the middle of the afternoon(I know most people can’t do this, but try)

* Keep vigorous activity on your days off to a minimum

* Take a week off after 6 months of steady training

If you get the rest you need your muscles will grow.

Basic Bodybuilding Rules

1. Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)

2. If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.
3. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)

4. Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.

5. Take a mult-vitamin and multi-mineral.
6. Supplement your diet with high quality protein.Whey protein is the best)
Get 1 gram of protein per pound of bodyweight per day.
Spread out this protein over the 5-6 small meals that you are going to eat.
7. Try creatine monohydrate.(I get a great pump with this supplement and it makes me feel stronger)

8. Stay away from Junk Food.
9. Take one day per week and eat what you like.(Don’t go crazy)
10. Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)
11. Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)
12. Don’t forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.
13. Workout large muscles first (Legs, back, chest) before smaller muscles.
14. Don’t throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)
15. Try stretching.(After your workout so that you are already warmed up, it helps recovery)
16. Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.
17. Keep your workouts to no more than 1 to 1 1/2 hours long.
18. Get a workout logbook for tracking your workouts, cardio, meals and supplements.

19. Get in some cardio work if you want to loose fat and help your cardiovascular system.
A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.
3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)
20. Visualize your workouts going great. Checkout visualization here.
21. Make sure that you get adequate sleep and rest. (This differs from person to person)