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Overtraining is an often misunderstood word in the lifting sphere. Despite what armchair scientists in the gym might tell you, it isn't easy to do. It’s not just working too hard in the gym, either. Sweating through your weightlifting clothing and doing a couple extra reps and sets isn’t going to do it. Instead, it’s repeatedly pushing yourself too far past your limits without enough time to recover or nutrition to feed your body. Even if it isn’t exactly “easy” to over train, it’s still entirely possible if you aren’t careful. So, be proactive, and watch out for these four signs. Weightlifting Clothing Prolonged Muscle Soreness You can tell you are over training if you notice it takes longer to recover. You might find your muscles are sore after what would otherwise be a relatively light workout. That soreness might last a few days, affecting your next workout. Then, you’re sore from the following workout, which becomes a compounding problem. A little soreness is fine, but you ...

Pro bodybuilders spend countless hours in the gym to achieve their goals. However, being a successful bodybuilder is about more than just throwing on  stringer tank tops  and going through the motions in the gym. There’s a mental component that is rarely seen but is just as challenging as hitting a new PR. If you want to achieve your goals and elevate your training, consider these five habits of successful bodybuilders. Bodybuilding Clothes Start the Day by Setting Goals How can you expect to achieve a goal if you never set it in the first place? You need to have a game plan ready when you step into the gym. Many successful bodybuilders have a carefully researched and well-thought-out program. “Making gains” is not a plan—it’s too generic and is a byproduct of specific goals. “Hit a deadlift PR in 6 weeks” is a goal you can plan for and program around. Be specific when setting your goals so you can have something to work toward. Aim for Consistency Consistency is mastery. ...

Hitting a plateau can be rough. It seems like you’ve been doing everything right, yet you aren’t making nearly enough progress week to week. Sometimes the problem isn’t you—it’s your workout. Specifically, it might be time to mix things up and experiment with new training techniques and unconventional sets. Get ready to throw on your  bodybuilding clothing  and try these different training sets. Bodybuilding Clothing Straight Sets Straight sets are the most common, and you probably already follow this training style. You perform a series of reps and then rest after each set. Typically, you’ll lift the same amount of weight the same number of reps each set. For example, three sets of 10 reps of 90 pounds, with a short rest period between each set. While this is the tried and true technique, if you haven’t added any strength in the past few weeks, it’s time to try something different. Pyramid Set The first place to start is with a pyramid set. In this training style, you adj...

You might have had a tough week in the gym. Maybe you didn’t hit the PR you were hoping for, or you’re battling a minor injury. While these may not be complete setbacks, they’re weighing heavily on your mind. Sometimes, you just need to put on your bodybuilding clothing , get back in the gym, and crush your self-doubt to get out of a rut. Other times, you can rely on your bodybuilding community for the motivation and encouragement you need. If you’re experiencing some bodybuilding mental roadblocks, here are some ways you can overcome them and get back to smashing PRs at the gym. Bodybuilding Clothing Surround Yourself with Like-Minded Bodybuilders Need to get into a more positive headspace? Surround yourself with like-minded bodybuilders. They might all wear the same brand of bodybuilding clothes , adopting the same mindset you need to get back on track in the gym. It’s an easy way to find the right group of people to help you stay excited about training. They can help motivate you ...

Everyone knows what it’s like to have a bad week at the gym. By the end of it, you just want to leave your bodybuilding clothes in your closet and stay home. But that’s not how you operate. Rather than sit and feel bad about yourself, you’d rather get back in there and obliterate the next session. But there’s still a little voice in the back of your head holding you back. It’s time to overcome it. Here are five tips that can help you move past a bad week at the gym. Bodybuilding Clothes Draw Inspiration From Your Community Community is everything. While bodybuilding may seem like a solitary journey, it is far from it. No matter where you are, there’s a group of like-minded athletes ready to support you in person or online—you just have to find them. A great way to find your community is with your lifting clothes . People who wear the same brand likely share the same goals. You care enough about your bodybuilding journey to get the best T-shirts and shorts for your workout, and if yo...

If you’ve been lifting for a while, chances are you have a few lagging muscle groups. It’s a natural part of the bodybuilder’s journey, but they can stick out if you have ignored them long enough. Even under your bodybuilding clothing , you can tell they aren’t up to par. Whether it’s your rear delts, hamstrings, traps, calves, or another muscle group, it’s not too late to give them extra attention. Here are four tips to help you bulk up lagging muscle groups. Bodybuilding Clothing Start Workouts on Weak Muscle Groups You have the most focus, energy, and motivation at the beginning of your workout. That makes it the perfect time to target the weak muscle groups that seem to be holding you back. You can push yourself and get a good burn in these areas. If it’s leg day and your calves aren’t where you want, start with calf raises or farmer’s walks on your toes. If your triceps are lagging, begin your workout with dips or skull crushers. That way, you get your most important lifts in ri...

Are you looking to lose weight? Maybe you are trying to get more cut for competition or just slim down for the season. Along with adjusting your nutrition, the best way to lose weight is to throw on your bodybuilding clothes and turn up the burn. The key is to be as efficient as possible so you don’t spend hours slogging away on the treadmill just to burn a couple hundred calories. From calisthenics to cardio and weightlifting, here are a few exercises practically guaranteed to torch calories. Bodybuilding Clothes Burpees Burpees might seem simple, but do a set of 10, and you’ll start to feel your heart pounding. They involve a lot of movement, and lots of movement is key to burning lots of calories. Start by standing with your feet shoulder-width apart with your arms at your sides. Lower yourself into a squat, putting your hands on the floor. Then, kick your legs back into a plank position, and then return your legs to a squat. Return to a standing position before jumping in the ai...

While there’s nothing wrong with bodybuilding to look good and get the physique of your dreams, what good are those muscles if you don’t put them to use? Bodybuilding is about more than looking good in your lifting clothes . It’s about pushing yourself to the limit and improving both physically and mentally. How do you know if you’ve improved or where you currently stand? There are a few strength benchmarks that all successful lifters should be able to do. Can you do these four? Lifting Clothes Bench Press Your Bodyweight The bench press is the gold standard lift that can be found in practically every routine. Not only is it an excellent way to improve your push strength and build up your arms and chest, but it can also serve as an all-important benchmark on your bodybuilding journey. A goal that every lifter should aim for is to be able to bench their body weight. If you can bench more than your body weight, great. However, if you’ve focused more on lighter weight and higher reps, i...

Are you spending enough time in the gym? Are you squeezing in too many training sessions and not giving your body enough time to rest? Whether it’s time to throw on your bodybuilding clothing or time to slow down, the number of days you spend working out each week can be dictated by where you’re headed on your bodybuilding journey. You don’t want to overtrain, but you also don’t want to lose out on time that you could use to take another step toward your goals. Here are a few stages of the bodybuilding journey to help you determine how often you should be pumping iron. Bodybuilding Clothing Beginning Your Bodybuilding Journey: 5 Days Have you recently committed to the bodybuilding lifestyle? If you are still getting used to pushing yourself as hard as you can in the gym, you might want to start with five days each week. This will give you plenty of training time to perfect the bodybuilding fundamentals, like making sure your form is correct. It will likely take about a month to ease...

One of the best reasons to go to the gym is to train for arms that make you want to wear your favorite weightlifting clothing all day long. These are the kind of arms that make you stop in front of a mirror slightly longer than usual just to appreciate your hard work. They’re arms that help you get further in your weightlifting journey and inspire confidence. There are plenty of ways to do this outside of the usual bicep curls and bench press. Here are six exercises that can transform your upper body training day.  Bodybuilder Clothing 21s If you’re looking to get the muscles in your arms burning, 21s are the way to go. These are a surefire way to increase your lifting strength and build arms that look amazing in your bodybuilder clothing . 21s are dumbbell curls divided into three steps. First, do seven reps where you curl the dumbbell from the lowest position to halfway. Then, do seven reps from halfway to the top of the motion. Do a final seven full curl reps. Whe...

Calories give your body the energy to walk, talk, eat, sleep, and do other daily activities. If you’re on a cut and want to fit into slimmer bodybuilding clothes , you know your goal is to burn more calories than you consume. But is it quite so simple? There are a few things everyone, including lifting veterans, should know about burning calories.  Bodybuilding Clothes A Few Factors for Burning Calories Several factors affect the total number of calories you burn during workouts. They include: Muscle Mass People with more muscle mess then to burn more calories than those with less muscle mass. Your body has to work harder to power these muscles, resulting in a bigger calorie burn. Fitness Level Remember how difficult working out was when you started compared to now? Your body adapts to the movement over time, allowing the body to build strength and endurance for longer workouts. Surprisingly, you burn more calories when struggling with an exercise than performing ...

Breakfast is the most important meal of the day. It is a time to fuel our bodies for a big day full of work, errands, and of course, an intense gym session. Getting enough protein in the morning is essential and can be highly effective for your gains, no matter if you work out in the morning, during lunch, or in the evening. However, if you’re tired of the same egg white scramble, it’s time to switch things up and try something new. Give these breakfast alternatives a shot.  Weightlifting Clothes High-Protein Smoothie Most of us are too busy to sit down and eat a big breakfast. A high-protein smoothie is an excellent choice if you’re always heading out the door in a rush. Mix in your favorite protein powder and add whatever you like, whether it’s fruit, nut butter, seeds, or greens. You can also prepare it the night before or take a portable blender with you to work or the gym. Greek Yogurt Parfait If you have a sweet tooth, you’ll love this one. Compared to other ...

Investing time and effort at the gym but getting no results can be extremely frustrating. You’re fully committed to achieving your fitness goals, so instead of feeling sorry for yourself, you want to determine what’s not working and correct it immediately. Your lack of progress could be due to one or more of the following factors. Take the time to learn about these five issues that could be coming between you and your gains. Then, throw on your bodybuilding clothes and get back to work. Bodybuilding Clothes You Aren’t Training Hard Enough Since just about everyone has different fitness goals, the intensity of your training is up to you. The idea is to train at a level at which you can achieve your desired results without going so hard that you risk injury, which can lead to a huge setback. You should struggle toward the end of your workout and finish feeling tired but not exhausted. Know your limit and push yourself to it. You’re Too Focused on Volume Is more always better? Should...

Meal planning can be as complicated or easy as you make it. Some of us love to spend a whole Sunday preparing dozens of tasty meals while others might be happy with chicken and rice. Whatever the case, we all need the right nutrients to bulk up, lose weight, or stay healthy. Before you can throw on your bodybuilding clothes and power through your training sessions, you need fuel. But that doesn’t mean you need to overthink it. Here are six pillars to remember to help guide you through your bodybuilding nutrition. Bodybuilding Clothes Eat Throughout the Day It’s possible to grow muscle or lose weight while eating the classic three meals daily. However, it’s much easier to hit your calorie and macro goals by eating a few small meals and healthy snacks throughout the day. This can help fuel your body while controlling blood sugar levels while your metabolism adapts to your training plan. Adjust Calories on Off Days Are your lifting clothes getting too small too soon? You may be maki...

We have all felt it the day after a heavy lifting session at the gym. Your arms might feel a little heavier than usual, or it might be somewhat painful to walk up a flight of stairs. Soreness is a natural part of muscle building. While muscle soreness is expected, have you ever stopped to wonder how it affects your progress and performance? Is soreness good? Why does it happen in the first place? Here’s what you need to know about muscle soreness. Weightlifting Clothes Why Do We Get Sore? That tightness and pain you feel the day after an intense workout is caused by micro-tears in your muscles. The muscle growth process is the result of this tearing and subsequent repair. Any time you do a more intense workout than usual or involve new muscle groups, you’re looking at a day or two of soreness. However, these tears will heal, and over time those fibers will become stronger. Is Muscle Soreness Good or Necessary? While soreness essentially means that you put your body to work during t...

Personal record (PR) lifts are an important milestone in your weightlifting journey. Every time you aim for a PR, you are getting ready to break through your barriers and set a new standard for yourself. They prove to you and the world that you are progressing and reaching new heights. When it comes time to put on your weightlifting clothing and hit the gym for a PR attempt, there are a few things that you need to keep in mind. These five tips can help you get ready to succeed on your next attempt.  Bodybuilder Clothing Get Plenty of Sleep This tip starts before the day of your PR attempt, but it extends into the day of. Sleep is essential to recovering after past workouts and preparing for your big lift later in the day. Get a full night’s rest by heading to bed at the right time. It might take some planning, but getting 7 to 8 hours is crucial to have all the energy and focus you need when you step up to the bar for your PR lift. Whether you have to pack your body...

No matter what your strength-training routine is, how often you target each muscle group, or what your rotation looks like, there are a few lifts that you need to include in your plan. Compound lifts can help improve strength across various muscle groups and provide whole-body benefits that you just don’t get with isolation movements.  Bodybuilding Clothes There are a few exercises that stand above the rest. These should be the pillars of your weightlifting routine because of their effectiveness, widespread use, and straightforward mechanics. Grab your lifting clothes and head to the gym to incorporate these four lifts into your routine. Barbell Squats Leg day is integral to any workout routine, especially for bodybuilders. You use your legs almost all day, every day. It is crucial to make sure they are strong and trained. Plus, they are key to a good all-around aesthetic. Nobody wants to be the guy who skips leg day. When planning your lower body workout, you can’t ...

Yoga might seem like the furthest thing from throwing some iron around in the weight room. However, even the most intense bodybuilders can find value in the practice. Yoga has been around for thousands of years, and it is one of the most popular forms of exercise in the country. It’s an excellent way for bodybuilders to stay healthy and fit in new ways.  Bodybuilding Apparel Yoga can help you build muscle strength without lifting weights or straining your joints, and it can help you improve overall performance and overcome injuries. Pull on your bodybuilding apparel and get ready to stretch and move in new but beneficial ways. Improved Flexibility By stretching and strengthening your muscles and tendons, yoga can improve your flexibility in critical areas that are often tight from regular lifting. This includes your shoulders, hips, hamstrings, and chest. Practicing yoga and improving your flexibility can help prevent injuries which can keep you out of the gym for da...