Reading through and notice that there is a lot of information on supplements and nutrition. This is excellent. But not so much on training it’s self. This is what sets us apart from others. So I’ll give it a bit of a go. Not pretending to be a know it all, because I don’t, but I have been training for a while and it’s got to the stage were the P.T’s at the gym ask me questions. Most of my article is based on thing’s I’ve tried which have worked for me. Let’s face it, you can find facts to prove anything, 60% of people know this. (Sorry Simpson’s joke.)
Training Split’s.
Break down of a work out into parts. Weather it be according to body parts, pushing and pulling movement’s or upper and lower to name a few. By doing this it allows the muscle time to recover and more time spent on each body part.
Type’s of training.
Two basic types of training.(This is a big generalization) Power: Heavy weight, low or single reps. Power lifters will MOSTLY do exercises that involves a barbell. (e.g. squats, clean and jerk, bench press. And so on)
Pump: About Contraction of the muscle, not lifting the weight. Goal; to achieve the highest quality of muscle contraction, and maximum blood pump. Normally preformed much slower and slightly higher reps. Use a lot of machines, cable’s dumbbells, and so on.
Many lifters (bodybuilder’s) train, in a grey spot in-between the two styles. This way they receive the benefits of both styles of training. I was taught the best way to make your work out, is by hitting it in order of; Core exercises first, most importantly the big three, bench press, Squats and dead-lifts. As these exercises hit so many muscles you need to be at your best to gain full benefits of them. This is followed by any other exercise that involves free weights, then machines. Use this as only as a base to work of.
Motivation.
Come to gym ready to train. Take ten minutes to get your mind ready, (while warming up) and think about what your doing. Set goals weekly, monthly, yearly and life time. Put a poster up in your room what you want to look like. Pick someone else in the gym, “your gym bitch” and try to out train him/her. Do what ever it takes so you can train like a freak.
Hydration.
Make sure your drinking enough water during the day. (Piss must be clear) In hotter parts of the world this is more important. Weigh your self before you train, for every kilo you have lost, a litre of water is required. (Rough guide)
Break the rules.
What works for someone won’t work for someone else. Same note don’t be silly.
Train like a freak.
Below are some suggestions for your work out to help you mix it up a bit.
Forced reps: Spotter helps with the weight.
Drop sets: Do as many as possible on a comfortable weight and strip the weight down bit by bit.
Negatives: Spotter’s takes the weight up and lifter controls the decent.
Partial reps: At the end of the set, perform half reps, or pulse reps.
21’s: Break the exercise in half, 7 reps bottom half, 7 top half and 7 all the way through.
Pre exhaustion: for example, leg extensions before doing some squats.
Super sets: Two exercises one after the other, with out a break.
Change angles: Change the angles on the bench.
Quick breaks: Its amazing how much harder sets are with less of a break.
Stops: Random intervals hold the weight still and flex.
100’s: Do a hundred reps of something. Good for lifting your pain barrier.
Safety.
You’ll never be a good body builder, if you’re training on and off. So anything you can do to save an injury, do. Wear belts and straps if you feel it helps. And make sure your form is spot on.
“Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that though training he will become fitter and stronger; that constant repetition of the same movements he will become more skillful.”
Hope you guys like it, as always comments welcomed. Cheers for reading.
