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THE BEEF ON SIZE
Size and more size is every would-be bodybuilder’s dream, and size comes from increasing your overall strength. You must progressively use heavier weights so you can develop larger muscle size which is the only way you are going to get bigger arms, bigger legs, a deeper chest, wider shoulders and humongous calves. This means that you will have to do heavier sets. For instance 405 pounds for reps in squats, 405 pounds deadlift , 315 to 405 pounds for chest. You will be amazed as your strength increases, the size is triggered. There are many workout movements in a bodybuilders routine but it is knowing where to place isolation movements, drop sets, super sets, tri sets, pyramiding and a whole lot more if you are one of those bodybuilders like me who have learned there science in the gym and reading muscle and fitness for the twenty years that I have been in this sport. But then came the 80’, 90’ and beyond.
When we had bodybuilders like Larry Scott, Arnold Schwarzenegger, Frank Zane, Tom Platz, Danny Padilla, Sergio Oliva, and Lou Ferringo back then. Now we have guys the likes of Lee Haney, Ronnie Coleman, Jay Cuttler, Dexter Jackson, Victor Martinze, Toney Freeman, Kia Green and so many more the table for size keeps changing as it should every year. Gone are the days when it took a couple of years before the next great physique would walk on stage. Times have changed with all the incentives. Guys are more hungry to win these days I think. The road to that perfect physique is cluttered with so much different information that it’s no wonder that we are been told today by most guys that they have the secret to success, when bodybuilding success comes through trial and error, hence the wider instinctive principals, and guys this principal covers not only your training but your eating, sleeping, sets, reps and supplementation.
It is all trial and error on an insticive level. I wonder about those out there that tell you this will not work and this is the right set and rep to achieve your goals and today supplements are a waste of time, even if you are a professional bodybuilder and have more time to dedicate to the sport. We all need some type of supplementation and this is also a progressive indevaer that can take a while to learn. Unfortunately everyone wants to get there results today and never realize that the body you see on stage or in the magazine may have taken years to develop, sometimes fifteen to twenty years to mature through trial and error.
That is why it is a good thing to have a journal of what you do on a daily basis, so when you look back you have something to remember and not make the same mistakes.
Have you ever known anyone that says that big guy in the gym told me what to do or my friend told me what exercise to do for this and that trial and error works but this approach is WRONG!! Because what they are doing may not work for you but too many people get injured this way because they use the same exact weight , reps and sets that they where shown.
Working out heavy is good, but what is heavy for you? If you cannot keep good full range of motion under control it is too heavy. Drop down on the weight and have a long bodybuilding lifestyle or career.
A good set and rep for anyone to learn about there body is training three days a week. Yes, you heard me, three days a week. Start out streching the whole body everytime you go to the gym, then do three sets warm-up with the same weight, Then whatever body part you are working for that first exercise go to your max then any other sets do three sets only ten reps max. Your workout should look like this.
Exercise warm-up Set Reps
Chest / arms 3x12 reps 3 10/8/6
Legs/calves 3x15 reps 3 10/8/6
Back/shoulders 3x10 reps 3 10/8/6
Do this every other day for the next three months and reap the benefits. What do you have to loose. Remember rest is key with two days off, your split should look like this #1 (Monday,Wednesday,Friday) #2 (Tuesday,Thursday,Saturday). Why should what I tell you work. As I said rest is key. You are not going seven days like most guys you talk to you in the gym and they are still wondering why there are no results. You have four days rest and that should be real rest days not staying up too late and with a good three meals and supplementation your result will shoot through the roof. As always consult your doctor before starting any exercise program.
And as I said supplementation is key. Also choose a protein powder that will give you what you need for that extra boost in your meal plan of six meals per day, a multi-vitamin, creatine. Don’t go overboard, stick to this basic for three months then you can add glutamine and other muscle building supplements as your body demands and remember supplement to your needs and goals. Don’t buy everything that comes out on the market. Give your body time to see if what you are using is working for you. This is a life long commitment you have made so take it three months at a time. Don’t try to use every product in one year, and if you don’t already see how the pros and the guys you know in your gym are doing it, plan every three months out in advance. You should sit down and plan out your first six months and take it from there.
After six month you should have put on some good mass, get on some good mass and strength building supplements, one at a time as always, and stick with the ones that give you the most results. Also some good recovery and repair supplements help to keep the joints healthy. By your second year on this program you should add herbal blends to your arsenal of bodybuilding to give you that extra testosterone boost.
If you are having trouble with doing the exercise correctly, get a personal trainer for some sessions. Don’t just get any personal trainer and also take your time and research on exercise and your goals. Look around at the trainers at your gym, don’t use the guy that gives the same routine to everyone. Look for the guy that has a big variety of exercises for each of his clients. A good personal trainer is just like your bodybuilding goals, it takes time to find one. If you still don’t see anyone at your gym scout around and you will find one just as you have planned where you want to be in life, how you where going to study, what school or university ,job and spouse you want so to does bodybuilding needs your full attention on every detail and with practice it will become second nature giving you a fulfilling reward at the end.
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