Posted in: Body Builder
Showing posts with label Body Builder. Show all posts
Showing posts with label Body Builder. Show all posts
Tuesday, April 15, 2008
Monday, April 14, 2008
Tuesday, April 1, 2008
Look Buff in the Bedroom
Flex your muscles and strut your stuff with these six body-building moves
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
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There’s nothing a woman loves more than a strong man to hold (and behold.) And it’s easier to impress her than you might think. You can up your flex-appeal with a few easy strength moves that target the muscles she loves to touch—in your back, shoulders, chest, arms and oh-so-squeezable butt. The exercises stimulate muscle growth. And with healthful eating (including a sufficient amount of carbs and protein), your muscles will grow bigger and stronger, helping you to look better in the bedroom.
This workout focuses on building bulk, also known as hypertrophy, and strength. Strength training is based on the principle of overload: You challenge muscle fibers to contract with slightly more force than usual. As a result, the body receives signals that it must adapt to the increasing load. During the first weeks of training, the muscles respond with neuromuscular changes that help them to become stronger by becoming more efficient in the way that the fibers contract. Over time, provided that sufficient nutrients are supplied to help fuel the anabolic growth, your muscles get stronger by growing bigger (more protein is added to the muscle fibers).
Contrary to popular belief, you don’t need to supplement what you eat—either by downing whole chickens at one sitting, or by using protein powders or bars. Although a novice body builder does need more protein than the recommended daily allowance of .8 grams of protein per every kilogram of a person’s body weight, the average person who eats normally already gets up to 50 percent or even double that amount in their normal diet. So it’s not necessary to add more. In fact, if you overdose on protein, you’ll simply add more calories than your body can use and it will be stored as fat. A smart muscle-building strategy that you should employ, however, is to never go into a tough workout hungry, and to eat some carbs and protein in the hour or two following your workout (yogurt and fruit, a peanut butter sandwich, or nuts, for example).
Get ready for your flexiest bedroom bod ever!
HOW TO DO IT:
• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 8 to 15 pounds, depending on the muscle group targeted. Gradually work up to using 15 to 30 pounds.
• Start by building up a base of muscular strength and endurance by performing one to two sets of eight to 12 repetitions of each exercise, and work up to doing three sets of eight to 12 reps. Do this workout two to three times a week with a rest day in between. This initial fitness-building phase should last from six to 12 weeks.
• Once your muscles are trained, you can gradually challenge them by performing two to three sets of eight to 12 repetitions on two days a week, and, using slightly heavier weights, performing two to three sets of five to eight repetitions on one day a week. Always leave a rest day in between—recovery periods allow your muscles to repair and grow stronger.
• Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed. If you feel any strain in your joints, do not ignore it and try to work through the pain. Instead, modify how you perform the exercise by doing fewer reps or using lighter weight, or substituting a different move.
• Warm-up first by moving through all the moves one time without weights. Then perform one set with light weights (3 to 5 pounds). Then start your workout.
• What you need: weights and a stability ball
Sunday, February 24, 2008
Body Building Techniques And Tips
To improve your physique you will have a number of different body building techniques to choose from including
Negatives
Pyramids and Drop sets
Giant steps as well as twenty-ones
Partial reps and
Even forced reps.
Know your requirements
You need to choose the body building technique that best suits your needs and you may even need to consider using constant tension without actually attaining a locking point which is a body building technique that is very effective in many an exercise.
In addition, it is also important to make full contraction along with full range of stretch exercises that will require you to perform each rep of each exercise at the fullest range of motion.
Technique - Giant step
In this technique known as giant step you will need to work on single muscle groups. This means performing three different exercises while laying emphasis on a particular muscle and though it may be used on each muscle in the body, when exercising the back you will need to be more selective and careful.
Drop sets
Drop sets are ideal for rounding off your workout on certain muscles and which will cause you to feel pumped up especially in your muscles and which will also drain off all of your remaining energy from your muscles.
Twenty-ones
Twenty-ones is another bodybuilding technique in which each and every area of your muscle is worked rather than any one range, and you should also think constantly about maintaining tension at the time when you increase tension on your muscle while performing your reps.
Super sets
In this technique you will exercise certain range of muscles which will totally exhaust your muscle fibers and which will also work on two separate muscle groups.
What is the simplest bodybuilding technique?
The simplest technique that you can use is to slow down your reps and repeating them in a slow manner makes the reps more effective since it improves the form and will also provide a fillip to development of muscles.
Body Building Tips
One of the best bodybuilding tips of all time is to avoid overtraining or excessive training. Excessive would generally be anything longer than one hour. Simple consistency of attending the gym 3 or 4 times a week and working out at a moderate to difficult pace would be enough to make nice gains. If one is working himself to the point that injuries are common then the entire process will be self defeating. Clearly, this is the best of all body building tips.
Another critical body building tip is that not only must one work hard one must also work smart!. If a person works himself too hard in the gym, the body simple will not grow muscle. In fact, the body might reject the additional stress. Clearly, this is not what you want. So it would be wise to avoid such excessive training.
By: Mark Robert
The Fastest Way to Boost Your Bench Press
Everyone can agree that cut abs and big arms look great. But in the gym nothing impresses the way doing heavy bench presses does. There's just something about pushing massive weight off chest that turns heads. Here's the fastest way to add extra plates to your bench routine.
The bench press is a classic compound exercise. A compound move is defined as any exercise that involves more than one muscle. When you bench the primary muscles worked are the pectoral muscles, also known as your "pecs". But at the same time you also work the front deltoid, triceps and most of the muscles of the back. If you do a lot of benching all of these muscles should be fairly developed already so isolating can and will help, but there is one move that I have found to accelerate my max bench results more than any other.
Weighted dips, but with a twist.
This exercise assumes that you can do at least a couple full body weight dips on a dip station. If you are developed enough to add chained weight around your waist even better, but it's not necessary. When your doing dips the more upright your body position the more triceps work you are doing. As you lean forward it engages your chest. The further forward you lean, the more your chest works. We all know that the triceps is a short muscle that tires very quickly and completely (meaning when your tri fails, it fails, there is no squeezing a couple more reps). So here's the actual move.
Start your dips in a very straight, upright position. As you begin to tire, but before failing, start leaning forward and keep going. The closer you get to failing the further forward you should lean. By adjusting your body position you will isolate (in a manner of speaking) your tries in the beginning, with a lot more weight than doing it any other way, and gradually move into a "semi-push up" that works more chest and front delt. If your shoulders can handle the strain, as you lean forward the deeper you can dip the better. Be careful here though, this is really hard on the shoulder joint. Do as many sets and reps as you can.
By incorporating this move into your chest and/or triceps routine, you will find after a couple workouts that your flat bench will increase. Stop the "Dip with a Twist" move, work at the new bench number for a while, and then come back to it again in a couple sessions. You will almost always see a boost in bench with this pattern.
By: Steve R. Robbins
Build Muscle Fast
1. Before you ever step foot in the weight room, whether it be at your house or in a gym somewhere, have a routine ready for each day that you lift. It does not have to be written on paper, but that would be even better! This way, you will not get easily distracted.
2. Motivation - Motivating yourself to lift will help with your consistencey, and will make you want to lift. You need to figure out what motivates you. Maybe you would like to get in better shape in general, or perhaps you are going on vacation and want to look good in a bathing suit. Whatever it is, find something to motivate you and stick with it.
3. Goals - Set strength goals. This will distract you from looking in the mirror. For instance, say you can bench press 150 lbs 5 times. For your next goal, tell yourself that you would like to bench 155 lbs 5 times within the next week. This is a very reasonable goal. If you continue to make new goals, time will fly by. You will be concentrating on these goals, and before you know it, you will see results.
4. Consistency - If you are consistant, you will see results. It's as simple as that.
5. Form - If you do not have good form when you lift, you will not work the right muscles. Or worse, you could get hurt, which will keep you from lifting. If you cannot lift due to injury, then you cannot be consistent, and you will not see results!
6. Rest - Fact: Your muscles grow while you are resting, not when you are lifting. During a workout, you tear your muscles, and they become weak. That is why you are tired after working out. When you rest, your muscles repair themselves, and grow larger in order to handle the new stress you are putting on them. You need to take at least 2 days off for every week that you lift.
7. Nutrition - If you want to build muscle, you should consume daily 1 - 1.5 times your body weight in grams of protein (i.e, if you weigh 150 lbs, consume 150 - 225 grams of protein each day). BUT, do not intake all of that protein via protein shakes. You can intake SOME protein with protein shakes, but intake the rest with other foods high in protein such as eggs, chicken, beef, and fish.
8. Supplements - Supplements are great for giving you that extra edge when lifting. Try 100% whey protein (which is all natural, and a great way to add more protein to your daily diet), or l-glutamine (the most abundant amino acid in your body - taking more of it will boost your immune system and give you more energy, while helping your muscles to grow more quickly). However, before buying any supplement, you should research it first. Asking your physician is also a great idea.
By: Charles E Johnson
If you have any questions at all, just email me at johnsoce18@yahoo.com
Thursday, February 7, 2008
L-Tyrosine - A Natural Supplement for Bodybuilding
If you are looking for a natural supplement to help you increase your muscle development and muscle mass look no further. L-Tyrosine is an amino acid that is a key component to just about each and every protein that our body has. The role that plays this natural supplement in the production of cells and the way our glands work is vital. L-Tyrosine helps to make sure that your thyroid, pituitary and adrenal glands function efficiently and effectively.
Probably the most important factor is the L-Tyrosine is responsible for the release of the human growth hormone. This wonderful little hormone is responsible for muscle growth and body fat reduction it is important to note the American diet is poor in supplying the body with adequate proteins which can lead to numerous health problems and make it difficult to build muscle mass. However L-Tyrosine is a naturally occurring amino acid, it is a non essential amino acid, which means that our bodies make it on its own.
L-Tyrosine is produced from the synthesis of another amino acid called phenylalanine, but can also be received from food sources such as animal meats, seafood, oatmeal and wheat. Why is this important to the body builder? Well for a few reasons. Outside of the fact that, as we stated, it is responsible for the release of the human growth hormone which triggers muscle growth, it has other beneficial qualities because of its effects on other areas of the body.
For example, L-Tyrosine is a mood stimulator, and is wonderful in offsetting stress and fatigue. As a bodybuilder this is a benefit especially after a long intense workout. It also increases mental alertness which then helps prevent the mental fatigue that can also be associated with work outs. It also increases stamina which allows you to work out longer. A natural body building supplement that not only alleviates the fatigue associated with long work outs, it helps you maintain a longer work out.
To achieve these benefits you may want to consider using a natural supplement that contains L-Tyrosine. To do this you can add a protein powder drink to your day or increase your consumption of foods like cottage cheese, bananas, lima beans, turkey, avocados and such. A moment of caution, it is possible to get too much of an amino acid, which can result in adverse side effects.
If you are considering using a body building supplement and you want one that helps you increase the amount of L-Tyrosine you have in your body, read the labels. Make sure that you know what you are putting in your body. It is also recommended that you talk with your doctor, there are lab tests that can be performed that will tell you if you are deficient in L-Tyrosine and then they can recommend a diet for you to follow.
The proper way to take L-Tyrosine as a supplement comes with this recommendation, make sure that you are taking Creatine HSC as well as VP2 Whey Isolate approximately thirty minutes before you are ready to start your workout. Once you are ready to do your warm up routine you can take 2 grams of the L-Tyrosine with water. The purpose behind taking the supplement in this fashion is to increase the amount of the amino acid in your blood stream in time to offset the time before muscle fatigue would set in.
By: Chris Moheno
The Truth About Cardio & Muscle Building - Part 3
Intervals
The good- intervals allow you to burn a lot of calories in a short amount of time and keep your metabolism elevated long after you finish doing them.
The bad- if you are training legs two or even three times per week, you can not do intervals more than once a week without overtraining. Let me rephrase that; you can but eventually it will lead to overtraining or at the very least slow down your strength gains. You can negate this slightly by keeping your leg training volume extremely low and doing your intervals on the same day as your weight training. You can't do five to eight sets of legs two or three days a week and 30 minutes of intervals on top of it. That's a dead end road.
You also have to remember to do your intervals on your training days and not on off days like you might do with other forms of cardio exercise because that will lead to overtraining much quicker.
The ugly- if you choose sprinting as your form of interval training you could get hurt; it's an ugly truth that has to be faced. The thing that will lead to even more injuries is following faulty interval protocol advice. Normally it is recommended to do 30-60 second intervals when they are being performed on a stationary bike. A lot of people take these recommendations and apply them to sprinting. This is a huge mistake! Nobody can sprint for 30-60 seconds. Ok, not nobody; but most average people can't do it. World class athletes can sprint for that long, but not everyone else.
Don't believe me?
Go try it. Warm up thoroughly and try to sprint for 60 seconds straight. Let me know what happens. We have all seen the Olympics and how winded guys are after sprinting the 100 which happens to last all of ten seconds. Most of us have seen guys run the 40 and not be able to catch their breath for at least a few minutes afterwards. And that takes five seconds or less. Not only is sprinting for 30-60 seconds impossible for most people but it also greatly increases the risk of injury.
When you keep your sprint distances and times very short, you decrease the risk for injury because you never hit top speed and instead spend most of your time in the acceleration phase. This phase has the least potential for injury. For that reason, most people should be running 20-50 yard sprints. This keeps you at top speed for a very short period of time; usually little enough time to maintain form and not suffer an injury. When you run at top speed for too long the chance for a break down in form and thus an injury is greatly increased.
I would never recommend that a non athlete ever try to sprint for 30-60 seconds straight and you should never take that advice from anyone. It is faulty and dangerous. To further reduce your injury while sprinting, use adequate rest periods between sets. Also, running with a sled slows you down enough to avoid top speeds and makes sprinting much safer.
Bottom Line- Intervals are a great tool for getting ripped, however when your main goal is to get big and strong and just keep fat gain to a minimum, they should be used sparingly if at all. I would recommend sprints above intervals on a bike and even then I wouldn't do them in true interval fashion but more of a traditional speed workout with short sprints and adequate rest periods. This will still elevate your metabolism greatly and keep you lean. Just look at the physiques of Olympic sprinters for proof of this; that his how they train. Sprint, rest... no intervals.
By: Jason Ferruggia
Bodybuilding Workout - 5 Factors For A Well Rounded Program
Your bodybuilding workout needs to be a well-rounded program so muscle groups in all parts of your body are placed under enough resistance to promote muscle growth. To do this it needs to include both weight training and a cardiovascular rotation exercises. There is no universal formula that fits every person but there are certain factors that everyone needs to consider in designing their own bodybuilding workout.
Health
Your current health is of great importance when you start to design your bodybuilding workout. You should consider your recoverability, susceptibility to injury, and any physical limitations. If you are just beginning bodybuilding to get fit, you will need to start slow. Trying to do too much in the beginning only leads to injury.
Goals
This is a factor that is often overlooked. Without setting some goals in the beginning, you cannot very well design an effective program. Your goal may be to lose weight or gain muscle mass or maybe simply to become stronger and more toned. Each of these goals may require a different program and series of routines depending upon your body style.
Know Your Body
You must have a basic knowledge of your body and the various muscles groups. Without this knowledge, you will not be able to design a workout program that effectively works your muscles to their full potential. I know it sounds basic, but you can only work a particular muscle group if you know where it is.
Frequency
Your bodybuilding workout will not be effective if you try to work every muscle group every day. In the beginning, you should be working out no more than four days a week. Plan on starting on Monday with rest days on Wednesday and on the weekend. Your muscles only build while they are at rest so do not skip the rest periods. A sample schedule might be:
- Day 1: Deltoids, Triceps
- Day 2: Back, Traps
- Day 3: OFF
- Day 4: Legs, Forearms
- Day 5: Chest, Biceps
- Day 6: OFF
- Day 7: OFF
As you start to progress, you can work each group more often but never two days in a row. This allows for maximum recovery time as well as maximum growth potential. You need recovery time due to the intensity of a strong bodybuilding workout.
Tracking
Keep a log of the exercises you are performing and note your progress regularly. You will be able to see the small changes add up in a big way or see that you need to alter your routine a bit. Unless you log and track your results you will have no way of gaging how effective your workout program is or of you strength potential.
Everyone Is Different
Bodybuilding workouts vary from person to person, but they all contain basic components that can help all body builders grow their muscles and tone their bodies. When putting together your bodybuilding workout, keep your personal goals in mind and then go for it!
By: Gerry Marsh
Thursday, January 17, 2008
Teenage Bodybuilding - Getting Big At An Early Age
Bodybuilding is not something to today's world as more people are into such activities in large groups. It has been considered to be something which attracts people of all ages and sexes. Teenage bodybuilding is something which is rising up nowadays. These kids start up with muscle building soon after they enter the sixteen to eighteen age groups. In such young age they try to grab the attention of by passers. To encourage them there are several teenage bodybuilding competitions held up by several organizations.
Teenagers also get inspired by celebrities and great personalities such as Jay Cutler, Arnold Schwarzenegger, Mohammed Ali and the list goes on if you are to name people. Many of them started their career with the fittest body during their teenage thus proving to be the best follow up possible for the rising community.
The exercises recommended for teenage bodybuilding is a little different from the others as it should not involve over weight as it might put the person in trouble. Before starting up with any exercise, the teenager who is going to get indulged should ensure the strength of his body so that he can withstand the weight exercises which are to be practiced to build up great body. Some of the weighing exercises include push ups, pull ups, hyperextensions, chin ups and dips.
There are four different and primary concepts which underlie the teenage bodybuilding program. They consist of bodybuilding supplementation, nutrition, the real value of weight lifting and finally the complete recovery. These are the same concepts followed by an adult bodybuilder.
Two stages are included in teenage bodybuilding namely, the bulk up stage and the contest preparation. The former stage lets the person gain both muscle as well as body weight to make themselves stand unique wherever they are. The later stage is the second phase concentrates on concerts and at this point more importance is given to more muscles. If you are in the need for a real definition of your muscles, you need to reduce body fat by following suggested diet for the proper development of body.
Individuals indulged in teenage bodybuilding should be very careful about the food ingested by them everyday. The daily meal should comprise of something which would increase the muscle of the body bringing it in real shape and appropriate shape. At a certain stage, the person is also asked to eat five to six meals per day, but by avoiding foods rich in fats.
Protein could be included in the diet for stimulating muscle development. Depending on bodybuilding supplements could also benefit the teenage bodybuilding individual.
By: John B Stevens
Thursday, December 27, 2007
How to Be a Bodybuilder Instead of a Gym Rat
There must be some reason why certain people build more muscle and lose more fat than others.
Said another way, if two equally gifted individuals start working out ... why does one make significant progress and the other looks like they don't even belong to a gym?
Is it simply a random occurrence - the proverbial, "your genetics determine your physique"?
Is it simply whoever trained harder on that particular day? Is it simply that one person had a greater desire to challenge themselves than the other?
To be sure things like genetics, opportunity and desire contribute to the outcome of most bodybuilders, but there is another factor - often unseen - that plays a huge role in determining who gets to show off the six pack when summer rolls around.
And that factor is "gym strategy."
That is -
More...In a high percentage of instances between two equally-gifted bodybuilders, the one who plays "smarter" will accomplish the goals they set.
In fact, by playing "smarter" not only will you make more progress against equally-gifted people, you'll eventually surpass people who are "genetically better" than you! (I.E. Skinny Guys can be bigger than Naturally Muscular people.)
One thing that I've been guilty of over the years and a trap I've seen almost every bodybuilder I know fall into as well is devoting time, energy and money to improving technically, but not strategically.
In other words: too many lifters try to improve our weight used without improving our use of them.
I'll give you a perfect example:
Tony has been working out at the local gym for 5 years. He's improved his lifts in almost all areas. He's stronger and he's bigger than when he started. But his physique doesn't change too much. Tony looks the same this year as he did the last 3 years. There's one guy at the gym who's body shape changes a lot, to the point he's been accused (silently) of taking something.
Why? This guy comes into the gym with a solid plan (usually pre-printed). He is immediately focused on doing the workout he planned quickly and efficiently. His stopwatch won't allow him to have those 2-3 hour workouts. He'll be in and out of the gym in 60 minutes for sure. If something is taken, he's immediately got another exercise in mind and is doing it. He doesn't seem to do the same routine forever.
So, that's what we're going to talk about during the remainder of this report. I'm going to quickly share the mental strategy that I've developed after 17+ years of bodybuilding and watching what goes on in the gym.
I call it the "How to B.E.A.T Any Bodybuilder At Your Level system. I use the acronym B.E.A.T. to illustrate the four critical steps of this winning system. Each letter B, E, A and T to represent one of the four steps...
B: BE systematic in your workouts.
In other words, come to the gym with a game plan. Have a basic idea of what exercises you want to perform - both sets and reps. Mentally prepare to do the workout. Many people will visually go thru an entire leg routine before ever doing it. Go the gym full well knowing what it is you want to do. Track your progress in a journal. Know what works for you and what doesn't. Keep the things that work, ditch the things that don't.
E: ESTABLISH control of your focus.
Concentrate and focus on getting in the gym and out of the gym. Save the chatter for later. The more you can establish control of your focus (concentrate) the better your workouts will be and the less frazzled you'll become. You'll be able to concentrate on the areas that need the most attention and less on those that don't. Better focus leads to less time spend standing around.
A: ATTACK your weakness.
Every person has a weak or lagging body part. Your job is to determine what your weakness is and improve the area it as often as possible. Do you have weak calves? Train calves with determination and not as an after thought when leaving the gym. If your chest is your weak point, then focus on it. Bring up your lagging body parts and make them a priority. If your arms
are already huge, skip arm workouts and focus on your weakest body part.
T: TRANSITION as needed.
Workout routines are great to have - and oftentimes they work like a charm. But, what happens when they don't? You go to Plan B, of course! Prepare in advance what to do if certain things are happening. I have a list that includes such entries as, "If the incline bench is taken, I'll move to the Swiss ball and do dumbbell press on them followed by push-ups."
The important thing to learn is this: if you outsmart your typical gym-goers, you'll usually surpass them. Especially if they're at an equal skill level. And even if they're genetically better than you in many cases.
Head to the gym today, but don't just take your gym bag with you. Take your strategy as well. That's your real secret weapon.
Author: Marc David
Said another way, if two equally gifted individuals start working out ... why does one make significant progress and the other looks like they don't even belong to a gym?
Is it simply a random occurrence - the proverbial, "your genetics determine your physique"?
Is it simply whoever trained harder on that particular day? Is it simply that one person had a greater desire to challenge themselves than the other?
To be sure things like genetics, opportunity and desire contribute to the outcome of most bodybuilders, but there is another factor - often unseen - that plays a huge role in determining who gets to show off the six pack when summer rolls around.
And that factor is "gym strategy."
That is -
More...In a high percentage of instances between two equally-gifted bodybuilders, the one who plays "smarter" will accomplish the goals they set.
In fact, by playing "smarter" not only will you make more progress against equally-gifted people, you'll eventually surpass people who are "genetically better" than you! (I.E. Skinny Guys can be bigger than Naturally Muscular people.)
One thing that I've been guilty of over the years and a trap I've seen almost every bodybuilder I know fall into as well is devoting time, energy and money to improving technically, but not strategically.
In other words: too many lifters try to improve our weight used without improving our use of them.
I'll give you a perfect example:
Tony has been working out at the local gym for 5 years. He's improved his lifts in almost all areas. He's stronger and he's bigger than when he started. But his physique doesn't change too much. Tony looks the same this year as he did the last 3 years. There's one guy at the gym who's body shape changes a lot, to the point he's been accused (silently) of taking something.
Why? This guy comes into the gym with a solid plan (usually pre-printed). He is immediately focused on doing the workout he planned quickly and efficiently. His stopwatch won't allow him to have those 2-3 hour workouts. He'll be in and out of the gym in 60 minutes for sure. If something is taken, he's immediately got another exercise in mind and is doing it. He doesn't seem to do the same routine forever.
So, that's what we're going to talk about during the remainder of this report. I'm going to quickly share the mental strategy that I've developed after 17+ years of bodybuilding and watching what goes on in the gym.
I call it the "How to B.E.A.T Any Bodybuilder At Your Level system. I use the acronym B.E.A.T. to illustrate the four critical steps of this winning system. Each letter B, E, A and T to represent one of the four steps...
B: BE systematic in your workouts.
In other words, come to the gym with a game plan. Have a basic idea of what exercises you want to perform - both sets and reps. Mentally prepare to do the workout. Many people will visually go thru an entire leg routine before ever doing it. Go the gym full well knowing what it is you want to do. Track your progress in a journal. Know what works for you and what doesn't. Keep the things that work, ditch the things that don't.
E: ESTABLISH control of your focus.
Concentrate and focus on getting in the gym and out of the gym. Save the chatter for later. The more you can establish control of your focus (concentrate) the better your workouts will be and the less frazzled you'll become. You'll be able to concentrate on the areas that need the most attention and less on those that don't. Better focus leads to less time spend standing around.
A: ATTACK your weakness.
Every person has a weak or lagging body part. Your job is to determine what your weakness is and improve the area it as often as possible. Do you have weak calves? Train calves with determination and not as an after thought when leaving the gym. If your chest is your weak point, then focus on it. Bring up your lagging body parts and make them a priority. If your arms
are already huge, skip arm workouts and focus on your weakest body part.
T: TRANSITION as needed.
Workout routines are great to have - and oftentimes they work like a charm. But, what happens when they don't? You go to Plan B, of course! Prepare in advance what to do if certain things are happening. I have a list that includes such entries as, "If the incline bench is taken, I'll move to the Swiss ball and do dumbbell press on them followed by push-ups."
The important thing to learn is this: if you outsmart your typical gym-goers, you'll usually surpass them. Especially if they're at an equal skill level. And even if they're genetically better than you in many cases.
Head to the gym today, but don't just take your gym bag with you. Take your strategy as well. That's your real secret weapon.
Author: Marc David
Posted in: Body Builder