Over the past month I have been thinking about the successful people
as well as the unsuccessful people in bodybuilding, health and fitness
in general. I have a LOT of contact with people locally as well as
worldwide and here's what I have noticed.
"There are many smart
trainees who spend way too much time pondering different strategies and
ideas regarding training and nutrition. I try and get their mind back to
reality. Don't over-think bodybuilding!"
This type of person is
very knowledgeable and reads a lot. They are well informed and have
researched all the latest training and diet information. They can
discuss all the virtues and drawbacks of the different diets and workout
programs on the market. They can also tell you the latest news about
various internet muscle building Guru's, bodybuilding champions and fit
movie stars. Unfortunately, despite all of their knowledge about
bodybuilding diets and training routines it doesn't seem to be doing
them much good - their physiques are usually subpar. This makes me
think: is too much knowledge actually disadvantageous to building a
great physique? Or could it be that they spend more time thinking about
diet and training than actually doing the diet and training.
So
what good is knowledge if the knowledge doesn't convert into muscular
gains? If you cram your brain full of information on diet and training
how are you to sort through all of this and determine what you should
and should not do? Everyone says their diet, workout, supplement or
whatever is effective or the best. The truly best diets and training
routines are rare and elusive. The over-thinking bodybuilder is
constantly trying to sift through all the information for what is "the
best" routine they should be following.
The solution to the
problem is less thinking and more action. When you over complicate
bodybuilding you actually retard your rate of progress. Too many choices
and too many high ideas create "paralysis through over-analysis" where
the bodybuilder is actually paralyzed from staying on one routine or
diet because they keep thinking that maybe they should be on a different
diet or workout routine.
So what should you do?
Train hard, heavy and often. Lift lots of weights, do your cardio
workouts. A real bodybuilder is pumping iron 3 to 5 times a week and
using all kinds of different methods for muscle strength and pump. Don't
miss a workout unless it is for a reason that you really have no
control over or an emergency.
Nutrition is the cornerstone.
Without a disciplined approach to your daily eating regimen you will
never be successful. Hearty and healthy eating is combined with intense
workouts and cardio sessions for lowering body-fat down to the single
digits. You have to eat clean foods.
mardi 28 février 2017
mercredi 8 février 2017
Body Building Routine
What routine or regime you select is dependent on several factors,
age, sex, goals and overall physical fitness. There is no such thing as
"one routine fits all."
Without getting too technical for purposes of our overview here, let's take a very simple, straightforward approach.
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.
For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets - and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.
A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don't begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is "too hard." Work up to your routine gradually.
A beginner's session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn't the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.
A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner's strongest.
Without getting too technical for purposes of our overview here, let's take a very simple, straightforward approach.
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.
For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets - and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.
A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don't begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is "too hard." Work up to your routine gradually.
A beginner's session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn't the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.
A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner's strongest.
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