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Training tips for the new guys - 02-19-2008

I couldn't possibly list all the exercises you could do here, as there are surely several hundred, probably even thousands of different exercises. So here are some principles you should apply to your bodybuilding routines:

Vary your workouts, don't do the same routine or exercise for a muscle for more than 6 weeks, otherwise your progress will slow, and possibly even halt. Your body adapts to the motion, and no longer needs to build new muscle to do that motion. my workouts usually differ every week, though I don't know if this is the most beneficial!

Use proper form. Don't worry about lifting more weight all the time, you're in the gym build muscle, not (try to) show off, I hope. Don't sacrifice good form in favor of lifting more weight. Poor form makes you vulnerable to injury, takes stress off the muscle you are working, and makes you look like an idiot. When doing curls, your elbow should not move at all. If it does, some muscle other than your biceps is lifting the weight. Cheating may be all right (if you don't have a spotter), on occasion, and only for the last rep or two, but keep in mind that cheating is probably the most likely time to injure yourself.

Perform each repetition slow and deliberately. If you want your muscle to grow, you have to put it under a lot of stress. By just using momentum to lift a weight, and letting the weight drop down, you are just wasting your time. Sure, you might be able to do more reps or more weight, but you won't grow, and you risk injury.
On all exercises, don't let your joints 'lock out'. In the squat, go all the way up, but stop just before you lock your knees. For shoulder/bench press don't lock out your elbows. By not locking out you keep the muscle under constant strain, lessen the chance risk of injury, and your muscle's will grow more.

The bigger the exercise ( the more muscle you activate ) the longer the rest. For example, you might rest 5 minutes between heavy sets of squats, and less than 2 minutes between sets of curls.

The more intensity, the longer the rest.
i.e. less than 8 reps requires a few minutes rest, whereas volume usually requires less rest i.e. ~60 seconds.
Bigger muscles take longer to recuperate. Quads and hams may need 5 or more days rest to recover, whereas arms may only need 2 or 3.

Stretch a bit after warming up. Stretch a little between sets. Stretch a lot after working a muscle. It prevents soreness ( a bit ) and allows for greater growth. I like to finish of a muscle with a few set s of an exercise that allows me to fully stretch the muscle, like fly's. See my stretching page for more info.

Wait at as long as it takes for your muscles to fully recover before working that muscle again. Muscle damage is cumulative, and training too soon will cause more damage than can be repaired, and you open yourself up to overtraining.

Use a full range of motion to maintain flexibility, to stretch the muscle during the exercise, and just because. Partial reps may be OK ( though I don't see much material on these ), as they let you handle more weight in the concentric part of the motion. But accompany them with sets of full reps to prevent muscle imbalances.
Don't cheat the weight up to force out another rep. Use a spotter, or find an an exercise that lets you spot yourself ( like concentration curls ). Forced reps or eccentric failure shouldn't be practiced to often anyhow, as this puts some serious strain on your nervous system, and can quickly lead to burnout.

When working several muscles, try to work muscles in the same area, since the blood is already there. Don't work legs, and then go do shoulders. Legs should obviously have a day devoted to them alone. Supersets are good for those pressed for time, as blood is in general area, and set for one muscle is a stretch/warm-up for the other.

Don't get carried away and to 20 sets for a muscle. What I like to do is warm up for about 3-4 sets (low reps to prevent lactic acid buildup) followed by two or three heavy sets on some free weight exercise. Then I'll do one or two heavy sets of another exercise or two. Usually I don't do more than 6 heavy sets per muscle group. Perhaps you've heard of one-set workouts, and they do have some followers, but studies have shown that multiple set cause a greater release of testosterone.


WE DONT CONDONE THE USE OF ILLEGAL STEROIDS HERE WE JUST ADVISE PEOPLE HOW TO USE THEM SAFELY AND EFFECTIVELY....FOR ENTERTAINMENT PURPOSES.....

Eat, Sleep, Train, Repeat...

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