The No Nonsense Magazine is a quarterly (4 issues per year) publication filled with REAL-WORLD informational reports and articles on nutrition, training, contest preparation for bodybuilding, figure, physique, bikini and more.
Volume 12 issue 2 contents
Tips For Bodybuilding Success:
1) Keep a training journal!
View each workout as a contest with yourself – the goal is to set new personal records in each exercise as often as possible by lifting a little more weight or squeezing out another rep or two with the same weight as last time. Remember, the key to progress is progressive resistance.
3) Monitor yourself. Use calipers to make sure my skin folds don’t exceed pre-set limits, such as 8 mm for abs.
4) Variety in training is. Plateaus hit when you stick with the same thing for too long. Try different exercises, rep ranges, set volumes, training days per week per muscle, etc. One excellent way to train is to hit each muscle twice weekly, doing 2 exercises for 3-4 sets of 6-8 reps with fairly long rest periods on one day, then 3-4 days later using a different exercise for 10 sets of 3-5 reps, resting no more than 2 minutes between sets.
5) Learn how many calories you need to maintain your weight. (It’s often around 15 calories per pound of bodyweight) Subtract around 300 calories from that figure to begin a fat-loss diet, or add 300-500 calories to that number to start a muscle-building diet.
6) Prepare your food in advance and carry a cooler. I rarely leave my house without a cooler packed with meals and/or protein shakes.
7) Don’t neglect your pre/post-workout nutrition. Protein and carbs before, and protein (and maybe carbs, depending on your carb tolerance) immediately after. Research has proven the importance of this, although how many carbs (especially simple sugars) are optimal post-workout varies from person to person.