TRAINING
Training Smarter, Not Harder
Many enthusiastic bodybuilders enter a gym each day with a single mission: Destroy the muscle group on today’s agenda. They tackle each exercise, training to failure with maximum weights. They lose track of time, reps, and sets, allowing themselves to be one with the weights as long as their bodies can handle it. They limp out of the gym, wholeheartedly proud that they have annihilated the muscle group. They have their protein shake, and crash for the evening.
When they awake the next day, the quickly realize they may have overdone it in the gym the day before. They are feeling lethargic, run down, and it’s obvious to them that their central nervous has yet to recover from yesterday’s marathon training session. They might miss the day’s training session, or perhaps hit the gym anyway, and go through the motions on the next body part when the body is still hurting from the previous days’ movements.
This could have been avoided, of course, if the bodybuilder in question had chosen to train intelligently, in a controlled fashion. We are not machines. Rather, we are complex chemical beasts with limited training and recovery abilities, dependent upon our levels of rest, nutrition, and genetics. When bodybuilders enthusiastically attempt to replicate the training programs of professional athletes, or just plain train all out haphazardly with zero regard for overtraining, they often discover they go beyond what their body can handle.
The key to avoiding this is to use just as many exercises, of the correct variety, as are required to effectively stimulate the muscle group without overtraining. Select 3 to 4 movements for 3 to 4 sets each. Use a spotter and train to failure on the last 1 to 2 sets of each movement. Then, after an hour of training and 12 to 16 sets, call it a day. If you still have energy remaining, that is a good thing! It means your body can begin the recovery process sooner, rather than later. Remember, your body needs your valuable resources for the recovery process as well. Train hard, but train smart - don’t go beyond your physical limitations.
Full Body Workout - Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and very effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training.
Post Workout Nutrition - When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better.
Weight - Weight - Weight - Always consult a weight loss doctor or a dietician before starting your weight loss program as performance of an individual varies. You should make some small changes if you want to have great results. Try to count your calories in every meal you eat.
Body Building Exercises - Body building exercises are those in which the largest numbers of nerves are communicating with the largest numbers of muscle fibers to enable the bodybuilder to lift a weight. A leg press, while a great muscle building exercise, is less effective than a free weight leg squat. Why?
Female Bodybuilders Training and Strategies - Training for female bodybuilders is a little more complex than it is for men. Womens have to find more things to take advantage of to make up for their lack of testosterone. This is a process that requires a lot of dedication. This is a long term sport, so there will be no instant gratification for you. If you’re up for that, than continue reading.
10 Bodybuilding Myths - This is an absurd statement often made by professional bodybuilders themselves or by the people who think that steroids are tested for in professional bodybuilding competitions. Every single professional bodybuilder and most fitness professionals you have seen on TV use some form of steroid or pro-hormone.
Ab Exercise And Your Body Fitness - Everyone wants to be healthy, and everyone wants to look good no matter what they’re doing or what they’re wearing. Unfortunately this is not a possibility for many people, and most of us can only dream about the way we want to look. However, with the right type of ab exercise, you might be surprised at what you can do with your body, and how easily you can achieve good results.
Abdominal Training Myths - The abdominal muscle is the most trained muscle by female athletes, which seems to produce more frustration than results. There is a ton of contradicting information on the Internet, books, and from personal trainers on how to get that desired 6-pack. What many people fail to realize is that the abs are built in the kitchen, not the gym per se. Below I will expose a few myths and explain why they are only myths.
Gaining Muscle with Carbohydrates - Eating carbohydrates and gaining muscle mass go hand-in-hand. You can’t have one without the other. There is a lot of information available to us on carbohydrates and many athletes are confused with the numerous conflicting ideas. I think perhaps the biggest mistake is that the majority of the people try too many programs and don’t give any of them a chance to work.
In the Beginning, There Was Muscle … - Muscle is the powerhouse of the body. It has a very special characteristic: it contracts. Given stimulus by the central nervous system, muscle fibers shorten to about two-thirds of their original length. And because of the clever ways in which those fibers are positioned, humans can do amazing things: like run 4-minute miles, climb impossibly high mountains, and make quick recoveries when they trip over their own shadows in public.
Warning! Articles related to the use of illegal performance enhancing drugs are for information purposes only and are the sole expressions of the individual authors opinion. Steroids.ro do not promote the use of these substances and the information contained within this publication is not intended to persuade or encourage the use or possession of illegal substances. These substances should be used only under the advice and supervision of a qualified, licensed physician.
