I want to something real about body building. I want to know how much time gap is needed between excercises in the gym. I mean time gap between each excercises . please suggest me a good tip.I also want to know does supplements cause any harm to the body?….thanks for ur answers

1. It's a great question, because you already know that setting a pace is a major factor in achieving a perfect workout. Frank Zane (3 time Mr Olympia) describes it best…when you are using the weight star method (trying to better previous workouts by using more weight by last set of each exercise) your rest periods from the beginning of one set to the beginning of the next set, is 2 minutes. Normally, you would stretch 15-30 seconds during actual rest. In the end, rest periods are 60-120 seconds. However, when using the time star method, the emphasis is on reducing rest periods. At it's best, when resting from straight sets, it can go as low as 15 seconds. Remember thought, that there are supersets, trisets and giant sets, where there is zero rest from one exercise to the other, then a 'normal' rest after cycle is completed per set.

   While minimum rest is strived between exercises of the same bodypart (chest, for example), between bodyparts it is normal to rest as long as 5 minutes. This is recommended by superstar Bob Paris

2. Frank Zane books –> Fabulously Fit Forever and Zane Training Manual (www.frankzane.com)
   Bob Paris books –> Beyond Built and Flawless
3. Follow these tips for body building tips:

   1. In d begining, start lifting light weights. Increase weight slowly. If u start from 5 kgs then after a week add 5 more to make it 10 kgs. Like this u increase d weight u lift gradually. Dnt b in a hurry 2 lift very heavy weights in d begining only. That may cause harm to ur body.

   2. Before lifting weights, always warm up ur body. Warming up is must to prevent damage to ur body. Warm up untill u sweat or in winters, when u feel little fatigue.

   3. No need 2 take supplements in d begining. After about 3 months start taking some protein supplements. Whey protein, glutamine, Nutrillite protein r sme of them. No, supplements cause no harm 2 ur body coz they r meant for providing nutrition to ur body which u may not get from ur normal diet in pure form.

   4. I dnt reccommend creatine.

   5. Increase d quantitiy of milk products, soya beans, peas, grams, green leafy vegetables, eggs, corn, fresh fruits like banana. Eat good quantity of meat, fish also.

   7. Quit all oily junk foods, if u eat.

   8. Whenever u exercise, u ask d proper technique for that exercise. Dnt do wrong exercises. It will harm ur body.

   9. Quit smoking, alcohol, tobbacco or any other drug if u take.

   10. Go for jogging early in d morning if u can. It will increase ur stamina n make u fit.

   Thanks

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