A Post Full of Stuff to Read

OK it isn't easy to think of things to post, because I am so busy doing other things. This topic however is something that I believe all people should read. A lot of people, including myself, scour the internet looking for tips, tricks, and routines that will get results in the gym. In reality the best thing to do is listen to your body. Do not take this the wrong way; its my opinion.

When you look at all the different tips and trick or routines that people post online or in magazines a large majority of the writers, athletes or enthusiasts (such as yours truly) say no matter what listen to your body. So how do you know what your body is telling you? Well that can be difficult if you are a novice to weight training. The following are things to look for or pay attention to.

• If you feel light headed - STOP!
• If you feel nauseated - STOP!
• When you get a good pump you could stop, but continuing to failure isn't bad either
• If you feel pain, discomfort or the movement simply "doesn't feel right" - STOP

Some other things to consider are sleeping. Sleep is important and your body must have it to repair. You don't grow in the gym its quite the contrary. Your body repairs itself when you sleep at night so if you don't get enough rest then your body is not able to repair itself, which is also why someone may complain about not seeing the results. When it comes to sleep it is suggested to get 7 - 9 hours of sleep, it used to be 6 - 8, but recently studies have been put out that recommend the minimum amount of sleep a person needs is now 7 hours for mental and physical health.

Some other things to consider are your diet. Your parents always said you are what you eat. So think about it... what do the guys who pose in M&F or Flex eat? Chances are as they say, high fiber, high protein, high carb, vitamin loaded meals. Granted we can't all afford a body building budget although there are ways to achieve those diets. Buying in bulk is good, chicken, tuna, potatoes, protein supplement (remember it is a supplement not a meal replacement), and fruit. Eat regularly and eat healthy but don't deprive your body of the treats like chocolate, ice cream, soda etc... use moderation and think before you eat.

I mentioned supplements; protein, creatine, ZMA, testosterone are all considered supplements. For those starting out in weight training I do not encourage you to rush out and buy these with the exception of creatine and protein. Why? Because you don't need them, yet. In addition to not needing them they are rather pricey depending where you buy them. I say you don't need them because your body is changing and building muscle quickly in the first few weeks and possibly even months. A persons body goes in to shock and tries to defend and protect the muscle causing growth. Now after a while if you change your routines, taking protein, with plenty of sleep, and eating right still don't see gains (make sure you measure yourself not just weigh yourself at least once a week or maybe once a month) then you can try the supplements. However keep in mind they are supplementing something you are not getting enough of. These are not meant to be replacements of food, water, and sleep. 

Well folks, Im going to let you go. The gym comes early and it is chest, leg and arm day tomorrow. Love peace and all that stuff.  

He's Back!

OK lets do this folks. I have been away for a while and it is a sad place when I can't write. I may not be the best author, but I enjoy doing it... writing that is.  So where have I been? I have been completing my Bachelors degree, masters is on the way, raising two kids, working full time, and recovering from knee surgery.

I have decided that now is the time to get back to writing and in doing so the goal or "plan" is to share my stories and inspire someone. My journey is a little different this time, I have to use extra caution when lifting, but remember you should always use caution as it is. As part of the effort to inspire someone or more than one I will keep the posts relatively short and direct. Plan to get at least two - three posts a month.

Coming Soon

Coming soon will be a nutrition plan for the scrawny man. And for those on a budget or work in a corporate office setting. Check it out!

I would estimate about three months before it is posted. I am testing this program before I write about it. This way we have photographic evidence for the article.

Routines

Okay so you want a good idea of how to attack your body? Well sure you do, what else would you be reading this for? listed on this blog are few ideas and routines that I use and found good results from.

Rules!

1. Listen to your body
   - Don't over work yourself
2. Sleep a lot
3. Try your best not to hit the same group more than once a day.
   - Experiment here; this works for me because my body takes a little while to recover you will need trial and error.

The exercises:
I start on the three day routine; WO - Off - WO - OFF - WO - OFF - OFF.
To begin, I hit the large groups first (except my quads). Chest, Backs and I throw in Calves too.

Mass Days reps 10 - 12 (MD) Using light to medium weight

Chest
Flat Bench Press: 2 - 3 sets with a 60second rest
Decline Fly: 2 - 3 sets 60 second rest
-or-
Incline Fly: 2 - 3 sets 60 second rest

Back
Bent Over Barbell Rows: 3 sets 45 - 60 second rest*
Standing Lat Machine Pull Down: 2 - 3 sets 60 second rest

Calves
Standing Single Leg Calve Raise 2 sets (per leg) 15 reps 45 second rest

Explanations:
Well most people would say that is not enough, well it works for me. I get a good pump* and I have a fatigue at the end of the final set. Why the range of ten to twelve reps? This is from the age old idea that "12" is the magic number.

Honestly the truth be known (to my knowledge) there is no "proven" data that says 12 reps is the magic number for hypertrophy* to occur. Most people can experience hypertrophy* in the rep ranges of 6 - 12. This simply depends on how your body recovers and adapts. So keep in mind you can always change this range to fit your bodies need (refer to rule #1).

Many people forget about the Bent Over Barbell Row, I like to keep it out in the open and remind people how beneficial it is. Even those great folks in the north (Canadians) agree with me... "the bent over row may be the best exercise for building your back... the standing bent-bent over barbell row activates more muscle across your upper and lower back, 1" now there is a risk here.

If you have back pains, problems or suspect you may do not do this exercise. You are also placing a great amount of pressure on your spine. With that said keep in mind if you do this form IS MOST IMPORTANT.

References and works cited:
1 Edited by Adam Bornstein, "ROW MORE, GROW MORE." Men's Health, June 2009
*Hypertrophy is the process in which your body "creates" muscle mass
*Pump when the blood is being pumped into your muscles you begin to feel the muscle "tighten."
WO: Work Out Day
Off: Non Work Out Day

How Much Should You Lift

Okay, so when you are lifting you need make certain you have two things on absolute lock down.

1. Form
2. Weight

The reason these two are so important is because they will affect one another and your results. If you don't know how to lift the weight when it is light or heavy your bad form could either cause little to no gain or slowed gains. Even worse then that; severe injury.

How will you know the limit? Well simple, start out light. Don't lift super heavy when you come in for the first time or from an extensive lay off. Letting your body adapt to the correct form will allow the target muscles to receive the most benefit. In addition you will be able to lift the heavier weight with out the worry of either harming yourself or the equipment.

Well how much is too light of weight and how much is too much? That is a good and common question. A simple way to figure out the amount of weight can be easily figured out. When you step in the gym try the following.

• Grab your barbell or dumbbell
  
• Focus on the muscle you are targeting.
• Move the weight and concentrate on the muscle/muscle group
• If you feel or sense the muscle is not getting the work it needs you do not have enough weight. But don't go adding so much that other muscles are being worked more then the target muscle
• If you can successfully move the weight 12 reps in the "perfect form*" and come to failure at that last rep you are using the right amount of weight.
  

To improve your form knowing now how much is the light amount you can always take it down by 5lbs to help lighten your load and improve the form. Enjoy!


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*Perfect form is a term that is used when a person moves the weight with out unnecessary assistance from surrounding groups. e.g. Curls; using your biceps to move the weight, keeping your arms by your side with out the aide of your shoulders and or back.

Keep On Keeping On

There are no followers yet however, that does not mean no one is reading my posts. So lets continue. Many people think that you are going to get where you want by pushing yourself to the end. Well yes and no. What irritates me is that people do not understand when to stop. Rest is just as important. You have to rest in order to go on the next day.

See your body does not grow in the gym, it simply does not. It is broken down when you are in there. But when you are out of the gym not straining your muscles your body is repairing the muscles. They in turn become stronger and bigger.

Well, how do I know when to stop? You have to listen to your body. If you are having problems sleeping at night or notice mood changes (for the worse) you are more than likely over training and under resting. My advice, try something else. Instead of working out M-W-F try Sun-W-F or mix it up another way. Don't hammer out one specific group each day combine all of them or do the opposite. You have to experiment and keep track that way when you see a positive change you can continue your growth.

Hardgainers = Complainer!

HAHA no really though. How many times in your life have you heard some one tell you I don't get big because I am a hard gainer? What the heck is a hard gainer? Well a hard gainer is some one who has difficulty putting on weight and mass due to a increased metabolism. In other words a natural bag of bones. Also known as an ectomorph body type. Now I have the right to say what ever I want it is my blog so tough if you are a hard gainer and you don't like it.

I too am an ectomorph, see I don't call myself a hard gainer because that too me is a load of crap. You are able to place weight and mass by dieting and working out correctly. Your staples should be the following:

• Protein, Protein and MORE PROTEIN


• Sleep at least 7 - 8 hours


• A balanced diet of protein and complex carbs


• Shorter workout periods

If you tell me that you eat all day long and don't gain weight but you are doing everything right and still get no where, I will say stop right there. Because if you are not gaining or hitting any type of goal you set then something is wrong. Other wise you one would not be complaining about not gaining two you would be boasting about your gains.

Advice/CURE to the complaining hard gainer. Eat right, 6 meals a day (minimum), 7 - 8 hours of sleep. As for training change what you are doing. Work your arms once a week instead of 5 times. Do deadlifts and squats if you don't already. You have to be original. Not every work out that you read in a magazine is the best one out there. What you read here wont be the best routines. Experiment, that is how you learn. How do you think the Mr. Universe's got to where there are? Sure almost all took steroids or some other supplements but supplements don't give you mass. Eating right, sleeping and training do it. There is always a booster out there so please, don't fall victim to the hails of a mirical supplement that will increase your test. growth by 400%. Just read, sleep, eat and lift properly and you will in time, because it takes time, gain mass and strength.