Are You Over Training in the Gym?
Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn't enough I would throw in a few negative reps to top it off. This type of training would leave me totally exhausted and render me sore for days after every session.
The constant battering to my body lowered my immune system and I would always be sick or injured. I would take time off training and then go back to it again, all the time gaining nothing in size or strength.
Can you imagine years and years of hard work like this all for nothing. The sad reality is that I still see it going on around me now? The cold hard facts are that over 80% of the regular trainees in your gym are overtraining. That's right, 80%, disturbing isn't it?
Traditional training techniques like volume training are ineffective and downright dangerous, having been passed down from the previous training generations and unquestionably followed at all costs.
The only people making any progress on these systems are the so called 'bodybuilding stars' who have superb genetics (about 2% of the general population) and are taking massive amounts of steroids (very expensive and dangerous).
So please don't fall into the same overtraining trap as many others have, if you haven't made any gains for a long time now and maybe suffer from one or more of the symptoms found below stop!! Stop wasting your time and effort for nothing.
· Reoccurring colds and sickness
Put a stop to overtraining by understanding that the two main components of strength training are the intensity of the exercise and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size and stop overtraining.
Have a look at some scientific principles found below and practice them in the gym and you will be on the road to greater gains in muscle size without the problem of overtraining. Limited Energy Level
A strength-training program should be short and simple; you only have a limited amount of energy per training session.
Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.
What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available, leaving the gym and going home to grow.
To do this, you will have to perform high intensity workouts consisting of multijoint, compound movements in the shortest amount of time so that blood sugar levels don't deplete.
Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.
The three most important points are:
· Complete your exercise with perfect technique
· Push to total failure when doing a set
· Overload the weight on the bar progressively.
Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.
Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload and adaptation if you want to become stronger.
The sad reality is that the popular high volume type of training techniques that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of the population and has a high failure rate.
What is good for the latest bodybuilding star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.
The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that you don't over train.
Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.
Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.
Exercise selection for intensity
I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.
These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.
By following these principles you will not only develop greater muscle size but also banish overtraining for good.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
Hair Removal Tips For Bodybuilders
One of the most time consuming and frustrating parts ofbodybuilding is not building muscles, it's removing unwantedhair.For any competing bodybuilder, hair removal is a must butit's also growing in popularity among casual bodybuilders.
Key Elements for a Bigger Bench Press
Proper positioning on a weight bench to maximize leverageKeep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance.
Whats Your Body Type?
Yep, there are more than ones body types. I'm sure you've noticed it too.
Use This Quick Muscle Building Program for Fast Results
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.
How to Weight Train for Maximum Muscle Gain
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
The Anabolic Evolution of Modern Bodybuilding
Since the early days of physical culture, modern man has been searching for the elusive ''Fountain of Youth''. The promise of radiant health, enduring strength and a Herculean physique has drawn millions on this quest for physical perfection.
How to Increase Your Bench Press by Doing Squats
My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST.
Glucosamine Review and Potential Benefits
Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis.
Maximum Muscle Development with Chaos Training
Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz.
Protein or Carbohydrates?
This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength.
The Secret to Legs with Size, Strength, and Endurance
There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done.
Fitness & Muscle Building Know How for Hard Gainers
Hard gainers are individuals who train equally hard as other people but somehow fail to make any gains comparable to others. They need a lot more than hard training.
Exercise The Right Way - One-Arm Dumbbell Rows
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
The Superset Advantage
Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises.