Ok we’ll get back to history later, now let’s talk about actually getting started. You know when I first walked into the gym I was able to squat 225lbs at a body weight of almost 115lbs. but I couldn’t bench the bar 45lbs). The reason I said that was to express the most important thing you should learn about bodybuilding. That is, that you are an individual and you will have some strong points as will as weak. But no matter what your starting point is for a given exercise “Don’t measure your success by what someone else has achieved! If you do, you are setting your goal way to low! You see, the only person that you will never be able to beat, you will never be able to lift more weight, or do more reps than or build bigger arms than is yourself. And because of this truth you must compete with only yourself. If you beat your all time best in the bench even though your best is only 135 lbs you are a winner. However if you compete against someone with a 225lb bench and you do 165lb for the first time in your life you are still a loser. I have never seen a motivated loser so don’t worry what someone else does stick to your guns (no pun intended) and reach your goals.
3.1 Goal Setting
Most everyone that I’ve ever trained has already had a picture of that idea body in their mind. What they don’t have is any idea of what they really look like. Before you decide that you want 20 inch arms look at where you came form. I’m not saying that you can’t have 20 inch arms, it’s taken me almost 25 years to reach 19inch cold so any goal is possible if it’s realistic.
Lets expand on this if you are 5 foot zero inches tall and weigh 115 lbs then a goal of 20 inch arms is a bit much. However a goal of reaching 125lbs in 6 month is realistic or even 25 lbs in a year for some beginners. Please note it’s not likely that you will have 20 inch arms and weight less than 180 to 200lbs it may be possible but I don’t think so! Everywhere you go people are telling you to set goals, but you know nothing about bodybuilding how can you set bodybuilding goals? It easier than you think are you ready to start? First make sure you are somewhere you will not be disturbed. Make sure you have a full length mirror stand in front of that mirror with your clothes off, all your clothes off, and relax.
I use the mirror to set my goals, not a scale or a measuring tape. Understand my reasoning this, I want to look a certain way, not weigh a certain amount, or measure any certain inches. I can’t tell you how many people have reached what they thought was their idea bodyweight and did not like the results. Fact is when you see someone with an attractive body you don’t say to yourself “man he/she weighs 175lbs” do you? Of course not, we say “he/she has a great body” we know nothing about their weight or measurements at all.
The next thing you want to do is compare yourself to what you think is the average male/female. Compare your chest (just the muscle not breast size) are you carrying too much fat? Give yourself a negative 1 point. Do you need more muscle size give yourself a positive 1 point. Do the same thing for your arms size and firmness, leg size and firmness, waist size and firmness, and calf size and firmness. Now add the numbers up is
the total a negative or positive? If it a negative you need to work on trimming down and diet. If the total number is a positive 1 you’re in pretty good shape. If it’s a positive 2 or more you did not even need to go through this you knew you were in better shape this most people already. Let’s talk about the results.
Notice I did not mention the scale or measuring tape? Neither should you! OK here’s how to look at it
-4 You have some work to do but there is no reason you can’t see real result in the next year of training. Your goal should be working toward cutting back on fat and combining aerobic and anaerobic exercise with diet to lower your weight and increase your health
-3 Your goal is identical to the person scoring -4 but you should take less time to reach normal health levels
-2 Your are where most of America is just husky I believe that anaerobic exercise alone will work but you need to know how thing work together combine the two maybe 30 minutes of aerobic exercise three times per day.
-1 to +1: You are in pretty good shape, maybe you were once an athlete in high school or college and you just let yourself go. You know better, that office job is killing you, and you think life is better now that you are making all that money. Not!
+2: You have a pretty good body, always had, will always have one. You just need direction. And my ask Troy section is better suited for you then the basic information that you will get from here but please read on remember this is the intelligent bodybuilders site you just might learn something. Knowledge is power. Ok now that we set our goals how do we reach them? In the back of this book I will outline two workout plans each directed at the general rating as stated above, if you need more help or you feel that the workout is not for you contact me through my ask Troy section and we will work at reaching your goals! I’m here for you. Just ask Troy. Alone with the workout is the diet plan that goes alone with each. If you are a diabetic or have other illness let me know so we can adjust for that. But most of all get your doctors OK before you take on any type of training.
OK I seen this on some other site and liked it so much I’m going to use it pay attention There is no secret to success in bodybuilding except persistence and hard work. If you are not going to work at this goal don’t waste my time with your questions. My goal is to guide you and teach you. Your goal is to work and succeed I can’t do your work and you can’t do mine.
Get a Doctor’s OK, I don’t care how healthy you think you are, everyone needs to see his doctor first. Explain to him what your intentions are and he will guide you medically. If something I say contradicts his instruction, follow your doctor’s advice, not mine. One more time if something I say contradicts his instruction, follow your doctor’s advice, not mine. I will work with you if he says there things you should avoid but I will not take responsibility for you failing to follow his/her advice.
Commit yourself to three months before making any judgments about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. I use the mirror as the indicator not the scale or the measuring tape I suggest that you don’t use these tools either, they only depress you. We will talk later about why I don’t like them. Most of the time I see result in about 6 weeks, but some people take longer. Before you say this doesn’t work give it a chance, you will see results.
OK I seen this on some other site and liked it so much I’m going to use it pay attention There is no secret to success in bodybuilding except persistence and hard work. If you are not going to work at this goal don’t waste my time with your questions. My goal is to guide you and teach you. Your goal is to work and succeed I can’t do your work and you can’t do mine.
3.2 Before You Start Anything
Get a Doctor’s OK, I don’t care how healthy you think you are, everyone needs to see his doctor first. Explain to him what your intentions are and he will guide you medically. If something I say contradicts his instruction, follow your doctor’s advice, not mine. One more time if something I say contradicts his instruction, follow your doctor’s advice, not mine. I will work with you if he says there things you should avoid but I will not take responsibility for you failing to follow his/her advice.Commit yourself to three months before making any judgments about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. I use the mirror as the indicator not the scale or the measuring tape I suggest that you don’t use these tools either, they only depress you. We will talk later about why I don’t like them. Most of the time I see result in about 6 weeks, but some people take longer. Before you say this doesn’t work give it a chance, you will see results.
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