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We should all strive to take care of our back because it is often one of the most easily injured and neglected parts of the body. A strong back is essential if we want to avoid pain and injury and maintain good posture.

Exercises for back strength should be a necessary part of every workout routine. In my opinion if you want a strong developed back and core you must perform compound movements such as the squat and the deadlift.

However if you have back pain at the moment please stop doing these exercises now and any crunch based exercise where you are rounding your spine as doing these type of movements is going to delay your recovery or even make things worse.

For a pain free back after every workout I would recommend doing the following 3 exercises to strengthen and repair any damage you have suffered

The Superman, Alternating – The superman exercise should be performed with you lying face down on gym mat with your arms directly out in front of you. Tighten the abdominal muscles, and keep your head straight along with your neck. Next, raise one arm and one leg on the same side. Keep these movements slow, and keep your abdominal muscles tight. Alternate sides, and don’t forget to breathe.

Weight Hip Extensions – The weight hip extension should start with you lying with your back on a gym mat. Make sure that your feet are flat are the floor, and the knees are bent. Grab a dumbbell of desired weight, and hold it with both hands situated down at the lower abdomen. Keep your head and neck straight and comfortable. For safety, make sure that your feet, head, neck, and upper back do not leave the mat. Slowly raise your buttocks and lower back up as far as you can, and exhale as you perform the movement. Inhale as you slowly come back down. It is important not to perform these exercises too fast because you could potentially injure yourself.

The Plank – Strengthening exercise for back, abs and neck.Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.

These particular exercises for the lower back will go a long way in keeping your back injury free or will help if you are recovering from an injury or pain. Remember to include a good warm routine before lifting any weight and stretch the whole body on a regular basis. This will stop your back muscles from shortening and keep your spine flexible.

On their own these body building tips will not work but if you can combine as many as possible into your training regime then you will see a massive difference in how quickly you build up muscle and the size of your physique.

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This article is designed to give you some basic body building tips to build up muscle and give you the ripped bulging physique that will make you stand out in the crowd.

For me the most important body building tip to remember is that there are 3 key variables to consider when looking to build up muscle and get huge. These are Training, Diet and Recovery. If you incorporate all of these factors properly then I guarantee your body will transform and build up muscle consistently. So with this in mind here are few body building tips you must follow

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1. Eat enough Protein in your diet. You should aim for 2g of protein per kilo of bodyweight. Protein sources include Chicken, Turkey, Eggs, Fish, Nuts and Whey
2. Consume enough calories each day in order to build up muscle growth. A quick guide is to multiply your bodyweight in pounds by 15. So for example a 180lb guy should be consuming around 3000 calories a day.
3. Eat regularly and consistently. Aim for 5-6 meals every 2-3 hours each day to keep your muscles pumped and avoid placing your body in a catabolic state.
4. Focus 80% of your workouts around the big compound movements such as squats, deadlifts, Presses, Pullups, Rows and Dips.
5. Make sure you train to muscular failure on each set.
6. Work to a plan and record all your workouts so you know exactly how you are doing.
7. Keep changing your workouts on a regular basis and experiment with different training systems.
8. Stretch out your muscles regularly to avoid injury
9. Try and get at least 8 hours of sleep every night
10. Have a week of complete rest after 12-16 weeks training to allow your body to recover properly.

There are many other body building tips I could give that you should consider if you are serious about building up muscle and being the envy of your friends. However as a basic strategy these elements will definitely get you moving in the right direction.

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Body building for beginners is ideal for people who want to add some muscles to their skinny frame or even someone carrying some extra weight around that they would like to get rid of, and tone their body at the same time.

 It is with this in mind that the following guidelines have been developed to help anyone wanting to get into body building.

1.Stay well away from steroids.The temptation to take them when you are looking for quick results can be strong but the downside of them is not worth the risk. Instead focus on using natural foods to help build muscle mass and if you need them a few select supplements such as whey protein powder.

2.  When starting out, it is important you start on a program that is suitable for your current strengths and abilities.  This is important if you want to avoid injury.  Don’t try too much too soon.

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3.  Maintaining a healthy diet is one of the main factors in body building, and it is important to follow a balanced diet, high in protein and including fruits and vegetables. Typically a body builder will eat at least five to six times a day. 

 4.  To be body builder, it is important to set a specific goal as to what you want to achieve, and remain focused on that goal.  This well help to give you the motivation you need on days when you really don’t feel like working out.

5.  Listen to your body!  To avoid injury it is important that you listen to your body so you can either stop or modify what you are doing before it’s too late. Once you are injured, you will need to stop for recovery time etc and this will set you back.

6.  As a body builder, you need to focus on working out your entire body, not just specific areas, otherwise you will look distorted.

7.  Be sure to keep yourself well hydrated during workouts, and drink plenty of water.  Water is an important part of body building and helps to flush toxins out of the body.

8.  If you can, seek the advice of a trainer or other expert, who can guide you by setting up a body building program.  Talking to an expert means you will be armed with knowledge of what actually works.

9. Avoid overtraining because this is counterproductive and you will not achieve your desired results.

10. Enjoy it!  If you are not enjoying body building, then it is difficult to stay motivated to continue on.  By focusing on the end result, you dramatically increase your chances of achieving the results you are after.

Finally, a body building for beginners program must be geared towards your experience level, and you should not start off including routines of professional body builders.  This is one mistake that is commonly made by new body builders.  By following the above guidelines and sticking to your diet and exercise program, you will soon have a muscular, ripped body before you know it.

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