Working out

• The right approach in the gym will get you closer to your goals than any other aspect of a complete bodybuilding regimen.
  
  The most important thing is to train hard. The more muscle fibers you damage, the more will grow back during rest. That means you must work out with intensity to tear as much muscle fiber as possible. The goal in bodybuilding is to reach muscle failure every time you step into the gym.
  
  You'll also need to focus on the optimal kind of weightlifting. Focus the bulk of your time on free weights that involve basic, compound exercises, which are designed to stimulate multiple muscles at a time. Compound exercises will allow you to handle the most weight and therefore tear more muscle fibers, so they provide you with a more intense workout.
  
  

Exercise techniques

• Good exercise habits are just as important as good gym habits. Keep the following in mind to make sure you get the most out of every rep and set.
  
  When aiming to add bulk during a bodybuilding routine, perform low numbers of repetitions per set and high numbers of sets per workout. Do this with relatively high weights. You should be able to do only five or six reps for each set. This will tear muscle fiber instead of toning it, which is how bulk is added.
  
  When performing a rep, visualize the area of your body and the muscle you are trying to work out. This technique, called recruiting, helps target your workout to optimal areas and can raise the effectiveness of an exercise by as much as 25 percent.
  
  Always keep your range of motion controlled, and never strain your muscles. When you start to feel your muscles straining, that's your signal to reverse the motion and complete the rep.
  
  

Exercises

• Now that you're in the proper mind-set, here are some of the best exercises for abdominals, chest and arms.
  
  To work your biceps, try:
  
  Barbell curl: Perhaps the best-known exercise is also one of the most effective. Keep your shoulders and back straight, and make sure to extend your arms all the way up and all the way down in controlled motions.
  
  To work your chest, try the following:
  
  Bent arm pullovers: Lying on a bench, lower weights in a semicircular motion towards the floor, going as far as you can without straining, then bring the weight back straight over your head.
  
  Dumbbell bench press: Lying on a bench, bring the weights down to a position slightly outside and above your shoulders, then up in a circular motion to meet directly above your chest in a smooth, controlled motion.
  
  To work your abdominals, try the following:
  
  Air bike: This intense workout exercises all your abdominal muscles at once. Lay on your back with your hands behind your head. With raised legs, curl your left knee to meet your right elbow, then reverse and touch your right knee with your left elbow.