Many of us one way or another have become frustrated with bodybuilding one way or another. its seems that u work your muscles for hours a day 5 or 6 times a week trying to consume more calories than your daily intake. youve tried every supplement from creatine to HGH. Even the lastest FLEX magazine has failed to instill its trust of "maximum gains in 3 weeks!" Ive even followed ronnie colemans routine but it doesnt work! It seems no matter what I do, the mass never seems to build. If that sounds like you then congratulations your have just been dubbed another casualty to marketing. Everything that i have just described are some of the worst way you can go when trying to build mass.
before i even begin i want u to burn those bodybuilding mags, trash all those garbage supplements with a few exceptions(protien and amino acids) all those other supplements are garbage which many of them really have no proof that they work such as creatine, and the magazines which is nothing more than ads. If you dont want to belive me, than please stop reading this and continue doing what youve been doin before, but the rest of us will be enjoying the gains that well soon be making. So for those who decide to read the wealth that i have to offer, you are to be commended for u will soon be seeing improvement. So lets begin.
If theres one thing i want you guys to remember it would be this"muscle is made in the kitchen and bed not in the gym" Ive read many post of people putting their routines saying for example:
monday-chest shoulders triceps
tuesday-biceps upper back
wednesday-legs
thursday-lower back, abs
friday-rest
saturday-chest shoulders triceps
sunday-biceps upper back
REST
where the hell is the rest!! only 1 day! people we need to remember that even though we may be working diffrent muscle group each day, our kindneys, heart,liver and all our other vital organs are being worked like cotton slaves. give them a break every few days. also too working out too often is gonna hurt you more than what you started off with in the fist place. I cannot emphasize just how IMPORTANT rest is. This is the phase along with a proper diet is when your mass building actually takes place. when you hit those weight your tearing down and stretching muscle fiber due to the stress that u put them through. So in order to compensate for the heavy load your muscles add more layers kinda like a onion and become more tensile. This is why after a few weeks of lifting you see some mass gains and u become stronger! But this can only be achieved by getting enough rest which is 6-8 hours of sleep. no more no less. The best routine that has worked well for me and others is the 2 days on 1 day off approach. Example would be M-T,on W,off TH-F,on
SA,off SU-M,on etc...
Exercise Execution
A few things that i see too often is people who 1) work out too long on a given day 2)do to many exercises in a session 3)improper techniques 4)rotation of diffrent exercise on a given muscle group 5)failing to increase weight and regulate # of reps which are either too high or too low 6)CARDIO. If you find yourself falling into any of these categorys, chances are your not getting the true feeling of your workout(u want to achieve hypertrophy) sessions and youve probably reached some sort of plateau. Well to make this short and simple if you workout too long,do to many exercises in a session, and cardio, your body releases a catabolic horomone(one of our enemies that well be focusing on) which is caused by a number of reasons, but what it means is that your body is gonna find another source of energy because all you nutients(carbs) have been depleted, and that alternate source of energy is your muscle fibers and fats cells. This is one reason why i despite the atkins diet. So too keep this from happening keep your workout between 30-45 min., ONLY work no more than two muscle groups in a day, and simply stay away from cardio its has no place in mass building. Follow that it and you wont be seeing mr. catabolic from improper workouts. Now another reason why your workouts probably suck is because you first need to learn how to lift before you do it fellas. I had a friend who said he could do a hundred push-ups in 1 minute, but you know what, he barely even moved though the whole motion and he was on his knees the whole time. Now if you lift like that not only wll u look like an ass you can also damage yourself and be wasting time. So i advise you guys look at som sites like www.ast-ss.com and www.bodybuilding.com they provide detailed instructions on proper execution. Lastly in order to build mass we have to increase the mass we lift and do it in moderation and remeber to hit your muscles with diffrent exercises each week. What i like to do is increse my weight by 5lbs. each week if possible, IMPORTANTLY keep your reps between 4-6 reps, light enough to do more than 4 but heavy enough that u cant do more than 6. Doing this will improve your gain alot. Then I execute diffrent exercises to a muscle each week. An example would be:
week-1 triceps:skullcrusher,cable push downs,close grip bench presses
week-2 triceps:dips,kick backs,one arm dubell extensions
by doin this, it keep your muscle from getting relaxed to a certain exercise. Well a guy can only right so much but keep your eyes posted because more will follow next week as I have MUCH too write. So til then fellas,
peace and do your research before you get serious about lifting.
bye....
before i even begin i want u to burn those bodybuilding mags, trash all those garbage supplements with a few exceptions(protien and amino acids) all those other supplements are garbage which many of them really have no proof that they work such as creatine, and the magazines which is nothing more than ads. If you dont want to belive me, than please stop reading this and continue doing what youve been doin before, but the rest of us will be enjoying the gains that well soon be making. So for those who decide to read the wealth that i have to offer, you are to be commended for u will soon be seeing improvement. So lets begin.
If theres one thing i want you guys to remember it would be this"muscle is made in the kitchen and bed not in the gym" Ive read many post of people putting their routines saying for example:
monday-chest shoulders triceps
tuesday-biceps upper back
wednesday-legs
thursday-lower back, abs
friday-rest
saturday-chest shoulders triceps
sunday-biceps upper back
REST
where the hell is the rest!! only 1 day! people we need to remember that even though we may be working diffrent muscle group each day, our kindneys, heart,liver and all our other vital organs are being worked like cotton slaves. give them a break every few days. also too working out too often is gonna hurt you more than what you started off with in the fist place. I cannot emphasize just how IMPORTANT rest is. This is the phase along with a proper diet is when your mass building actually takes place. when you hit those weight your tearing down and stretching muscle fiber due to the stress that u put them through. So in order to compensate for the heavy load your muscles add more layers kinda like a onion and become more tensile. This is why after a few weeks of lifting you see some mass gains and u become stronger! But this can only be achieved by getting enough rest which is 6-8 hours of sleep. no more no less. The best routine that has worked well for me and others is the 2 days on 1 day off approach. Example would be M-T,on W,off TH-F,on
SA,off SU-M,on etc...
Exercise Execution
A few things that i see too often is people who 1) work out too long on a given day 2)do to many exercises in a session 3)improper techniques 4)rotation of diffrent exercise on a given muscle group 5)failing to increase weight and regulate # of reps which are either too high or too low 6)CARDIO. If you find yourself falling into any of these categorys, chances are your not getting the true feeling of your workout(u want to achieve hypertrophy) sessions and youve probably reached some sort of plateau. Well to make this short and simple if you workout too long,do to many exercises in a session, and cardio, your body releases a catabolic horomone(one of our enemies that well be focusing on) which is caused by a number of reasons, but what it means is that your body is gonna find another source of energy because all you nutients(carbs) have been depleted, and that alternate source of energy is your muscle fibers and fats cells. This is one reason why i despite the atkins diet. So too keep this from happening keep your workout between 30-45 min., ONLY work no more than two muscle groups in a day, and simply stay away from cardio its has no place in mass building. Follow that it and you wont be seeing mr. catabolic from improper workouts. Now another reason why your workouts probably suck is because you first need to learn how to lift before you do it fellas. I had a friend who said he could do a hundred push-ups in 1 minute, but you know what, he barely even moved though the whole motion and he was on his knees the whole time. Now if you lift like that not only wll u look like an ass you can also damage yourself and be wasting time. So i advise you guys look at som sites like www.ast-ss.com and www.bodybuilding.com they provide detailed instructions on proper execution. Lastly in order to build mass we have to increase the mass we lift and do it in moderation and remeber to hit your muscles with diffrent exercises each week. What i like to do is increse my weight by 5lbs. each week if possible, IMPORTANTLY keep your reps between 4-6 reps, light enough to do more than 4 but heavy enough that u cant do more than 6. Doing this will improve your gain alot. Then I execute diffrent exercises to a muscle each week. An example would be:
week-1 triceps:skullcrusher,cable push downs,close grip bench presses
week-2 triceps:dips,kick backs,one arm dubell extensions
by doin this, it keep your muscle from getting relaxed to a certain exercise. Well a guy can only right so much but keep your eyes posted because more will follow next week as I have MUCH too write. So til then fellas,
peace and do your research before you get serious about lifting.
bye....
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