Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?


In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-

1 Overtraining...training too much...too often and too long. Not taking a complete week off every 3 months...

2 Under eating...Not eating enough...you need 6 meals per day minimum...every day, including weekends...

3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...

4 Not stretching properly to facilitate easy growth...

5 Not focussing your mental muscle on who you want to become...

PART ONE

1 Overtraining...training too much...too often and too long. Not taking a complete weeks break or rest every 3 months.

This would have to be the most common trouble that hinders many would be successful bodybuilders from realising their full potential. And it's a particularly insidious trouble because we have been taught that to get things in life , we have to work hard. Well that's true to some extent both in life and weight training. In weight training we have to train hard as far as intensity goes...if you want to get big you need to push big weights. But where the problem creeps in is that we apply rules from other places that don't apply to weight training. The rules I am talking about can be best illustrated with an example. I want to grow a big bank account...So I work a few jobs or set up a few businesses that give me multiple streams of income. Hey presto...that works...my hard work and long hours returns lots of money and a big fat bank account.

The problem is when we apply this more is better to weight training, with the underlying premise that if training 3 days per week made me gain 3 pounds of muscle in 8 weeks...then if I train 6 days a week I should be able to put on 6 pounds of muscle in the same time. Or if training 30 minutes per workout made me gain 3 pounds...then if I train an hour and a half(3 x as long) I should be able to put on 9 pounds(3x as much) BIG MISTAKE...BIG TROUBLE...The logic on the surface sounds OK...but the underlying reality is quite different. The only thing the extra training does is burn you out and frustrate you with diminished returns. When I owned and operated my two bodybuilding gyms I used to see this all the time...and you just can't tell some people.

They are so caught up in the belief that more is better that they are too scared to cut back on their routine lest they slip back...the irony is they won't "slip" back...they will actually burst forwards because they are unaware that they are being held back by over stressing their body. Don't get me wrong...hard work isn't bad...and sometimes its the persistence factor that gives (lands) us the big win. But the way to burst through sticking points is not to add exercises or volume (sets, reps)...but to add or increase intensity.( bigger weights...higher resistance...less rest between sets) Now since volume and intensity are inversely proportional, it is only logical that to increase intensity you also need to reduce volume. To overcome this block or obstacle requires you to do less...but make what you do even harder.

Another trouble related to this is the myth that as you become more advanced...you need to train more. Nothing could be further from the truth...you actually need to train less (but smarter...with more intensity) The reason for this is because although your strength and size becomes greater over time...your recovery ability does not increase to the same extent...your ability to recover improves only marginally compared to your ability to get stronger. Why does this happen? Think of it this way...when you first started and had, for example 12" arms...

If you did a set to failure of bicep curls, the amount of stress being inflicted on your total body wasn't that great because 12" arms don't require that much blood flow and the small muscle cell size isn't much of a drain on your energy or nervous system. However, when your arms have grown to say 18" and you do a set to failure...the weight will be huge compared to when you were a beginner...and the subsequent drain on the bodies total energy system and the shock effect this has will be immense. Although your strength may have improved by over one hundred percent, your bodies ability to recover won't have...your arms might be 50% greater in size...but your capacity for recovery won't have increased by 50%(more like 30% maximum)... and this leads to the condition of overtraining that we are talking about. So as you become more advanced...keep thinking of ways to make your training harder (more intense) but shorter in duration and less in volume.

I remember years ago I was at a sticking point with my own training...and I was getting really frustrated. Nothing seemed to work for me. I thought I was doing everything optimally...eating right...getting plenty of sleep etc...but my weight hadn't budged for months. I was at 89 kilos and I desperately wanted to break the 90 kilo barrier, but nothing seemed to work...I suppose the 90 kilo barrier to me was like Roger Bannister's four minute mile...this was my four minute mile...which the final solution was to be a four minute instead of four hour (I'm exaggerating here, but I hope you get my drift) exercise workout!

Time to try something different I thought...what I was doing obviously wasn't working...so I had nothing to lose. I had read Mike Mentzers Heavy Duty training book, which had just been released. His Arthur Jones based training ideas were quite revolutionary...Incredibly heavy, hard intense workouts that were very brief. So I started experimenting with this style of training. I remember everybody thinking what the hell is he doing...some were even chuckling behind my back...despite the fact that I was by this stage a successful competitive bodybuilder. I remember one exercise session vividly...the first time I did heavy negatives on the dip rack. I got my training partner to help me suspend a 100-pound dumbbell via a chain from my training belt. He would help get me to the top position of the dip by lifting me at the knees, and I would have to lower myself slowly under control to the bottom.

The weight was so heavy I couldn't even do a single positive rep on my own. I finished my first set of 4 reps, and when I looked up I noticed the whole gym had stopped to watch what I was doing. At first people just dismissed this radical for the time style of training...but when after only 3 weeks I had busted through my sticking point and my weight soared to 92 kilos... people weren't laughing anymore. I was stoked. I purposely had not weighed myself for three weeks because I was hoping to get a pleasant surprise...I felt and knew this new style of training was working for me based on the mirror and judging by the fact that my strength was rapidly improving (100 pound db was too light for the dip now because I was capable of doing positive reps with it).

I would have been happy to have just hit 90kg...but I overshot it by 2 kilos (4.4 pounds). I was sold on this new style of training...a 3 kg (6.6 lb) gain in only 3 weeks...after months of not putting on an ounce...and with a fraction of the amount of work I had been previously doing. At first everyone wanted to know what I was on! What I was on was an incredibly effective training routine, and soon others started copying and getting similar results. And it wasn't before too long 90 kilos seemed like a joke as I crashed through the 100 kg barrier(220 pounds) But this never would have been possible for me if I had just followed the masses and continued with my 20 sets per body part training systems.

So my advice to avoid this problem of overtraining is to continually be searching for ways to make your workout harder, not longer. Do less, but achieve more. Bigger weights...less sets...higher intensity...less rest period between sets...less exercises...less training days...more rest days...this will ultimately make your workouts super effective...and more fun!

For parts 2-5 of this five part series?Visit http://ironpower.biz/download.htm and download yourself a FREE copy of "5 Familiar Bodybuilding Troubles?Which Do You Want To Overcome?" E-Book. Part 4 of the eBook reveals a secret stretching technique for unleashing phenomenal muscle growth.

About the author: Richard Hargreaves is a former Mr Australia, and personal trainer with 25 years experience. He has written numerous bodybuilding and fitness books, and articles for magazines such as Australian Ironman, Australian Musclemag, Taekwondo, Blitz martial Arts, Kickboxer, Natural Bodybuilder, Network Fitness, Australian Personal Trainer, Personal Training On The Net, and Women's Fitness. Visit http://ironpower.biz/download.htm to download Bodybuilding and Fitness eBooks valued at $70, absolutely FREE.


MORE RESOURCES:

4 Ways to Build Muscle as You Age
The Epoch Times
Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries. On the upside though, while Gran's got her challenges, you've still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says ...



Build Muscle Faster With This Simple Weight Room Trick
STACK News
ZSeries 10-Minute Workouts: Fartlek Run. Preparation Nation: Carroll Dragons. Strength · Catcher Technique, Part 10: The Baseball Workout · Build Muscle Faster With This Simple Weight Room Trick · Palm a Basketball With This Grip-Strengthening Workout.

and more »


How Getting a 'Muscle Pump' Helps Athletes Build Muscle
STACK News
If your goal is to build muscle, then absolutely. The pump is an essential aspect of any hypertrophy training phase. However, we want to reiterate that as an athlete, building muscle is only a part of your overall training program and should not be ...



One Green Planet

How to Build Muscle Slowly With Your Plant-Based Food Choices
One Green Planet
There is plenty of evidence that a vegan diet actually promotes lean muscle mass and muscular growth. Nevertheless, there are some strategies you can use to build muscle slowly over time, boost your metabolism, and keep you in shape all year long.



Mexican youths build muscle strength to resist a life of violence
Fusion
Thousands of Central American children are heading north to the United States, desperately trying to flee gang violence, murder, rape and hopelessness. But in the violent birthplace of Mexico's most notorious drug cartel, some children are developing ...



New health book helps men shed fat, build muscle, increase testosterone
KABC-TV
'Refuel' program could help men shed fat, build muscle. 'Refuel' program could help men get healthy. The so-called 'Refuel' program could help men shed fat, build muscle and increase testosterone. Embed. <iframe width="476" height="270" ...

and more »


Love Can Make You Stronger
Pacific Standard
Not only can oxytocin build muscle and keep you strong as you get older, it can also help you heal faster, which is where Conboy thinks it can be really helpful. “With additional studies in animals, oxytocin could be potentially used to combat muscle ...



BostInno (blog)

Join This Weight Loss Challenge For a Smaller Waist & Potentially Thicker Wallet
BostInno (blog)
If you're unfamiliar with this heart-rate-monitored fitness class, it uses an interval style of training to create a challenging workout that will help you burn fat, build muscle and gain cardiovascular endurance. And if the thought of a smaller ...



Where to find tasty protein-on-a-stick at the Fair
FOX 9 News
Our bodies need protein to build muscle, but you may not even be thinking about this at the State Fair -- Fox 9 Fitness Expert Ali Holman shows us how to get your protein-on-a-stick. 1. Bacon Wrapped Turkey Leg (Underwood St North of Randall Ave ...



Swine for sale: How kids' livestock shows became a cutthroat (and expensive ...
Washington Post
Still, LaRue and her younger brother Levi took care of their hogs as they'd been taught how in 4-H and Future Farmers of America, walking them every day to build muscle, bathing and carefully measuring their feed. But she knew they were doomed to lose, ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.