| Bodybuilding is hard work. As far as athletics and | | | | heavy, but lack the mental intensity. But keep in mind |
| sports go, it may very well be one of the hardest. I | | | | that when I use the word intensity I'm not only referring |
| have spent time in competitive boxing, martial arts, | | | | to the mental aspects, but also force, strength and |
| powerlifting and yet I think I can say with confidence | | | | velocity. Keep your rep range in the 4-6 area and do |
| that bodybuilding caused me to face some of my | | | | 9-12 sets per body part maximum. Heavy weight |
| greatest challenges. All sports present different | | | | would be considered a weight that you can not get |
| challenges that are unique only to that specificsport. | | | | more than 6 reps with on your own while using strict |
| My boxing taught me that I needed to take a punch, | | | | form. When you get to this point and you can do 7 |
| shake a punch and more importantly do my best to | | | | reps, add more weight until you continue to fall in this |
| avoid getting punched. Boxing also taught me how to | | | | rep scheme. Drop the light & fluffy. Heavy & |
| achieve incredible endurance. My martial arts training | | | | intense is where the muscle lives. |
| caused me pain in parts of my body I never knew | | | | 4. There's no happy hour here: Focus, focus, focus. |
| existed. I learned the importance of stretching, flexibility | | | | I think that some people see gyms as bars, nightclubs |
| and mental discipline. | | | | or social societies. I'm amazed when I see people stop |
| Bodybuilding is completely different. Some of the same | | | | in the middle of a set to engage in conversation for |
| factors are there. Bodybuilding requires steadfast | | | | 15-30 minutes or more. It's unbelievable. It's one thing if |
| discipline, both mentally and physically. However, true | | | | you're done with your workout and you're cooling |
| bodybuilding is much more than a sport--it's a lifestyle. | | | | down. But that is not the case most of the time. I once |
| From the diet, to the supplements, to the workouts that | | | | witnessed a girl walk up to a friend and begin |
| impact your daily schedule, bodybuilding requires | | | | conversation. Just by the duration I assumed she must |
| dedication unlike anything else. Then, on top of all of | | | | have been done with her workout. Well, you know |
| that, you must look in the mirror every single day and | | | | what they say about assuming--never do it. She |
| see progress in the form of new muscle with greater | | | | turned around 35 minutes later as I was leaving and |
| degrees of definition. It can be very disheartening when | | | | she picked up on the same machine she left off at. |
| the mirror doesn't represent gains that you believe you | | | | Focus and concentration is directly related to your |
| have earned and worked hard for. | | | | degree of success and muscle growth. Save the |
| That's why it grieves me to see novice bodybuilders | | | | conversation for after the workout. Think about and |
| and even worse, experienced ones, making mistakes | | | | focus on nothing else but the muscle you are training. |
| and succumbing to obstacles that are avoidable and | | | | The only thing you should do between sets is mildly |
| inhibit their progress. As we consider the following | | | | stretch the muscle you're working on. And I'm not |
| obstacles, let's remember that they can make or | | | | talking about the one in your mouth. |
| break a bodybuilder. | | | | 5. Now is the time: The importance of pre/post |
| 1. Stick to the basics | | | | workout fuel |
| Here comes Johnny Newcomer. He skips squats. He | | | | Last week a guy in the gym approached me and |
| skips heavy bent over rows. If you asked him to do a | | | | asked me if he should take a protein drink after his |
| deadlift he would look perplexed and wonder why you | | | | workout. I told him that if he didn't plan on having a |
| asked him such a ridiculous question. He would rather | | | | protein/carbohydrate drink following his workout, it |
| use the machines, swing the light dumbbells, and toy | | | | would have better off for him to stay home. How can |
| around with the cables. Oh yes, I forgot, he loves to | | | | anyone think that it is okay to put the body through |
| bench press too. None of these things are bad and | | | | serious stressful resistance training and then not know |
| they all are important, but they must not replace basic, | | | | how crucial it is to give the body the nourishment it |
| heavy compound movements (barbell). Compound | | | | needs to grow and repair? You have a window of |
| movements involve more than one muscle group | | | | opportunity immediately following a workout which |
| (squats, deadlifts, etc) and tax the body in such a way | | | | could lead to the foundation of an incredibly anabolic |
| so as to cause the most favorable metabolic and | | | | (building) environment or one that is catabolic (tearing |
| hormonal environment--provided that you do not | | | | down). You should always ingest a good protein |
| overtrain. If you incorporate heavy movements like | | | | source at least an hour before your workout and then |
| squats, heavy bent over rows, deadlifts, and standing | | | | a protein/carbohydrate drink immediately following your |
| military presses into your regimen, you will see and feel | | | | workout. Make sure the pre workout source is |
| the difference. Give it shot and let me know. I'm sure | | | | pre-digested. It's never a good idea to workout with |
| you will come back smiling even though they will take | | | | anything undigested in your system. I would |
| their toll physically. | | | | recommend 5 grams of glutamine before and after |
| 2. Go home--enough already: Stop overtraining | | | | every workout. Never miss taking your glutamine. |
| You see them every day in the gym. They move | | | | 6. The giver of life: Drink your water. |
| from machine to machine and never seem to want to | | | | Your body can last months without food, but only days |
| go home. Sometimes I sit in awe and I wonder, "Does | | | | without water. Your muscles are made up of almost |
| he have a home to go to?" They work 20-30 sets for | | | | 70% water. Water is responsible for almost every |
| biceps and then still have the nerve to do some back | | | | single physiological function in your body. Lack of |
| training after all that. If you're training for more than an | | | | proper hydration can cause muscle weakness, stunt |
| hour, you are overtraining. As far as I'm concerned you | | | | your muscular growth, cause joint pain, bring a lack of |
| have reached what I call the point of no return. After | | | | focus and concentration and inhibit your body's ability |
| forty-five minutes of intense resistance training your | | | | to burn fat. That is just to name a few. Drinking your |
| body's defense mechanisms engage and that in turn | | | | water is the most important thing that you can |
| causes a sharp increase in cortisol (stress induced | | | | do--period. Drink a minimum of one gallon a day. |
| hormone). You will also have significant decreases in | | | | 7. Put down the pills: Eat your food |
| testosterone and human growth hormone levels. If you | | | | He walks into the local health food store and the |
| cut your workout time and increase your recovery | | | | salesman smiles as he sees the eager young |
| time and your post workout nutrients, you will grow. | | | | bodybuilder with his wide-eyed hunger for muscle. The |
| 3. Exchange light & fluffy for heavy & intense | | | | young bodybuilder then walks out with a box of |
| Put down the light weights and stop looking at yourself | | | | supplements that he can now get home only with a |
| in the mirror with such lust in your eyes. If you have the | | | | truck. The biggest mistake that most bodybuilders |
| wherewithal to take smoldering glances at yourself in | | | | make is wasting tons of money on pills and potions |
| the mirror as you smirk and blow kisses, you may not | | | | when they are not eating the proper amounts of solid |
| be lifting a weight that is heavy enough. Muscles will | | | | foods to begin with. Supplements have their place. But |
| grow only if they are forced to the adaptation | | | | supplements must never take precedence over |
| necessary to lift something heavier than they are use | | | | healthy eating habits. Eating 5-6 solid muscle-building |
| to and normally recognize. In other words, lift heavy | | | | meals each day will build more muscle than any pill or |
| and lift with intensity. Working out hard and working out | | | | powder. Make sure to have a balance of Protein |
| with intensity are two different things. Intensity is what | | | | carbohydrates and fats. For muscle gains I would |
| you should strive for if muscle mass is your goal. How | | | | recommend a ratio of 25% Protein, 50% Carbs, 25% |
| can you lift with more intensity? Lift heavier weight. I | | | | fats or depending on your metabolism another good |
| say that because I know the word "intensity" gives | | | | ratio I put my clients on is 35/45/20. If maximum weight |
| some people the wrong idea. You can yell and scream | | | | gain is your goal then add 500 calories above your |
| in the gym, but that doesn't mean you're lifting with | | | | maintenance & total expenditure levels. |
| intensity. | | | | Avoiding the common pitfalls can bring about rapid |
| In order to understand the true meaning of intensity I | | | | gains in muscle. Try to implement these basics if you're |
| like to equivocate intensity with overload. I know that | | | | not currently doing so. |
| there can be a problem with this as well. Some can lift | | | | |