3. Bodybuilding Exercise - Why and How

Before we can talk about sets reps and speed of movement I want to talk about the two basic type of movements, they are compound and isolation. Unlike a lot of trainer I don’t believe in teach a beginner isolation movements. The main reason for not teaching isolation movement are two fold first they are easier and so many beginners think that bodybuilding is easy and second they do employ as many muscles as compound therefore they burn more fat and build more muscle faster.

Let’s look at this for a moment, for the chest there are two movements we will address (of course there are many chest movements but most are a variation to these two) the fly (an isolation movement) and the bench press ( compound movement) the major muscle involved in the fly are the chest ( Pectoralis Majors) muscles. However the major muscle involved in the bench pres are the chest, the shoulders the triceps and one that everyone overlooks the teres major and minors (muscle in the upper back behind the scapular. As you can very easily understand since this exercise involves more muscle you can use heavier weight and burn more fat as well as build bigger muscle1. Enough said. You will be amazed how many people come to me in the gym and ask why they can’t get results with a routine made up of all isolation movements. After I finish laughing ( I got some issues myself ) I explain the whole thing and within week they are seeing the result they desire.

4.1 Repetitions, Sets and Speed of Movement

A repetition is a movement from start to finish and then back to starting position again. This is the grounds from which all your information on lifting is done. If you do not know what a repetition (sometimes called rep) is don’t lift.All instruction, no matter who gives it to you will include reps and sets know them like you know your name.

A set is a series of reps organized into groups. These groups are commonly organized in counts of 10 to 12 repetitions. For intermediate and advance bodybuilders there are set of 6, 8, 10, 12, 15, 20 and 25. On some occasion of extreme specialization there may be set of any number. When you are asked to do an exercise you will be given a set and rep sequence “ 3 set of 10 rep” ( written as 3X10 ) this means you will do 10 repetitions of a given weight rest repeat the 10 rep rest and then do the final 10 reps.

Ideally a repetition should take about 7 seconds that is 3 second on the contraction and 4 second on the return. The contraction is normally the start of the exercise for most exercise, the bench press and squat are two exercise that are reverse (that gravity thing ) the contraction is the return for both. In the Photo to the left the contraction is when the bar is in the up position the stretch is to the right.

4.2 Weight, Form, and Breathing

What weight should you use depends on the goal of the exercise. If your goal is to do 3X10 rep the weight should be so heavy that it is impossible to complete the third set. Basically you should use the heaviest weight possible and still complete the first set. What is common is that you can barley complete the first set you may only get 9 rep on the second and only 6 to 8 on the third set.( please note that you goal is to complete all three set for 10 reps) When you can complete all three set for 10 reps its time to add weight! This takes us right where we started setting your goals. Keep notes of your progress from one workout to another. Know what you did the last are workout for all sets and before you do a set make a goal of doing better this will give you small success which will keep you motivated a keep the intensity of the workout high.

Even though I want you to keep the intensity of your workout high and continually try to surpass your last
workout, it should not be at the expense of form. All reps must be smooth and continual no poses on the up or down motion. You should never bounce the weight off your chest in the bench press (I know your power lifting friend does it) nor should you drop quickly and uncontrolled into the squat. These things may allow you
to lift more weight but you are just an injury waiting to happen.

I spent months trying to tech people how to breath when lifting ( you do know you have to breath) but the only thing that seemed to make sense to everyone is to say when you are trying to move the weight against gravity breath out, breath in when you allow gravity to move the weight toward the floor.

Think about it, it’s not that difficult.

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2. Getting Started Bodybuilding

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.

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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1. History of Bodybuilding

A little history will give us a connection to those that came before us. Let us learn from the past that we shall not repeat it. In 1926 York Barbell Company produced the first commercially manufactured barbell set and the area of bodybuilding took off. For the first time the strength training was based on this barbell. From about the late 1920’s to the late 1930’s the Mecca of bodybuilding was York Pennsylvania, the home of York Barbell Company and Bob Hoffman the founder. Bob Hoffman (right) the "Father of World Weightlifting," was the driving force for weightlifting and health for over 30 years combined with his monthly magazine Strength and Health later to be called Muscular Development Bob Hoffman single handedly created bodybuilding as we know it today!

Someone told me that bodybuilding started back in the time of the ancient Greeks. I’ve also heard it said that bodybuilding started in the 11th or12 century in India. Both of these may be correct but when you or I think of bodybuilding we don’t think of ancient Greeks or a thousand year old Indians, we think of muscle beach, We think of the time which is affectionately know as “The Golden Age of Bodybuilding” this was the time when dinosaurs like John Gremek (upper-center) and Clarence Ross (right) walked the earth. This was a time when women strength was more than a side show for the men’s competition and people like Abby Stockton (bottom) wrote for Muscle and Fitness magazine.During this time bodybuilders were big and strong, many competed in strength contest as well as bodybuilding shows. Most were considered health freaks and super athletes. Not many could afford to live off the winning or the endorsements of a supplement company almost all had some other type of job be it trainer, writer for a magazine, or plumber they all worked.

Today we have an expression for a bodybuilder with a symmetrical physic “X-Men” while back in the day most were x-men and the most  famous of all was Steve Reeves. Before Steve Reeves every bodybuilder was after mass (somewhat like today) no one had ever thought to combine natural symmetry with mass to develop the idea body. And to this day he is still the most famous of  all the X-Men type bodybuilders.

  

It would not be fair to mention symmetry without saying the name of Frank Zane, at 180 lbs was and still is one of the most amazing thinkers of the sport of bodybuilding. Just like everyone in his time Frank Zane had another job teaching math and chemistry so for him bodybuilding was a hobby! In 1968 this little guy with great lines did  the unthinkable he beat the great Arnold Schwarzenegger for the 1968 Mr. Universe one week after winning the Mr. America now everyone had to take Frank serious so serious in fact he went on to win the 1977, 78 and 79 Mr. Olympia and be known today as one of the greatest bodies of all time.

For many people the Golden Age of Bodybuilding (1940 to 1970 was what bodybuilding was all about. The competitors were huge, and Strong and still could relate to the everyday person. Some bodybuilders like Steve Reeves and Reg Parks (seen here with Fay Span in 1961 Hercules and the Captive Women) could also become  movies stars because of their natural good looks. but for the most part many of the great bodybuilders of history will never been known to you and I. Everyone knows the story of Joe Weider how he came to the United States with less than 10 bucks and in pocket and formed the multibillion dollar business now known as the IFBB (International  Federation of Bodybuilders) and the Weider publishing company.  

During the golden Age there  may not have been anyone that has done more for bodybuilding the Joe Weider.
He sponsored the great Arnold ( no last name needed) and together they created this physical fitness rush that we see today.
 

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Body Building Workout

Are you at the local gym every night trying to get in shape? Hey, I certainly know what you're going through. Although I have never struggled with weight per se, I certainly took up a body building workout in order to get buff. It's quite different when you're a guy I must say. While girls are always struggling to stay thin and avoid cellulite, men are trying their best to look like men. This means muscles. No woman wants a guy with the same size bicep as hers. So think about this ladies. The next time you dread having to workout to stay fit, just remember that men have to keep the fat off and pack the muscles on. It's twice the work if you didn't already notice. I hope all you men know a great body building workout.

Are you striving to get stacked? I'm talking about stacks of muscles, not stacks of cash. Well, the first thing you need is a good body building workout. A decent weight training regime is the key to getting those full pecs you've always wanted. However, there is more to getting buff, than just a body building workout. You also have to eat to get swollen and stay that way. This is something I learned from a bodybuilder buddy of mine. He told me if I was looking to pack on the muscles, I'd better be ready to fork out the dough for the right food. Yes indeed, it's expensive to stay muscular. I'm talking about increasing your meals to maybe five meals a day, instead of the standard three. Of course this means healthy meals. Not a bunch of fast food and sweets. Furthermore, you'll seriously want to increase your servings of protein. I have to say I was flabbergasted the first time my buddy informed me that he scarfed down six cans of tuna each day on top of his regular meals. That's a whole lot of chicken of the sea. Not that you also have to gorge on tuna. There are a variety of protein bars on the market these days. A few a day, in addition to your body building workout should really make a difference in your physique.

  If you are looking high and low for a decent body building workout, you can always turn to the World-Wide-Web for answers and solutions. Take a gander at infinite fitness routines on-line for free. You'll surely find that body building workout you've been searching for. All it takes is a little effort. Happy lifting!  

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Bodybuilding Exercising During Pregnancy

Everyone knows that exercise is very good for your health. During pregnancy, exercise can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it isn't too strenuous. Most specialists recommend exercise 3 - 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first.

Below, you'll find some of the best reasons as to why you should exercise during pregnancy.

1. Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery.

2. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.

3. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier.

4. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.

5. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms.

6. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you'll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don't exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and don't hesitate to ask a doctor for advice if you have any questions at all. As long as you exercise safe and use good common sense, you'll do a world of good for your pregnancy.

Thank you for visiting our Women Body Building site!

(C) 2006-2010 WomenBodyBuilding.org

Author: womenbodybuilding.org

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Bodybuilding Motivation

This is the best bodybuilding motivation video ever. People and bodybuilders like it. Its music is very good and important for bodybuilding motivational spirit.

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Bodybuilding Breakfast

A Vital Meal

We have all heard that breakfast is the most important meal of the day. This makes perfect sense because you have been sleeping for the past 8 to 9 hours (hopefully if you are lucky to get that amount of rest) and your body needs to be fed adequately to make up for the time you spent asleep.

Why I Need My Bodybuilding Breakfast

Personally, I used to suffer from headaches and suspected my diet had something to do with the problem. I did some research and discovered that headaches are often triggered in some people if they aren't eating regularly enough during the day. Sometimes I wake up with a headache and so I get some breakfast down me as soon as I can and my headache soon clears. I found a statement on the Tylenol headache medication website that suggests your meals should be less than '5 waking hours' apart and 13 'nighttime hours apart'. This would mean that the 8-9 hours sleep added to the time between my evening meal and falling asleep may be a large enough gap to trigger my headache. So, make sure you are getting your bodybuilding breakfast soon after waking up!

What Makes a Good Bodybuilding Breakfast?

I'm not a nutritionist but as I understand it, you need your breakfast needs to quickly 'refuel' you for the day ahead. Of course, a bodybuilder is going to need more fuel than the average person. Fuel is going to come in the form of carbohydrates. On top of this you will need to get a decent amount of protein to make up for the protein that your body did not get during the night. I think one of the perfect breakfast foods is oatmeal because it naturally contains carbohydrates and protein. Then all you need to do is add the supplementation and maybe some fresh fruit. You could make this into a shake or eat it as you would normally eat oatmeal (in a bowl?). The great thing about this idea is the simplicity and speed with which you can make it - perfect if you are rushing out the door to work. Here are two examples of bodybuilding breakfast recipes (note the second that I found on the About site that was recommended by a professional ISSA Certified Fitness Trainer):
Protein & Wheat Bodybuilder Breakfast
Anabolic Oatmeal Recipe (from the About: Bodybuilding website)

Of course, if you have more time in your mornings, you can make all sorts of bodybuilding recipe delights like pancakes, eggs, grilled bacon. etc, etc.

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