| |
Six "Little-Known"
Muscle Building Tips Part 2
By Vince
DelMonte
So you think you have heard everything there is to know about muscle
building? If you have read everything, tried everything and heard
everything about muscle building but still resemble the silouette of a
Calvin Klien model instead of a buff fitness model than I promise these
next three 'little-known' muscle building tips will accelerate your
muscle gains immediately!
4. Never Train More Than 2 Days Consecutively
But the bodybuilding magazines say to split up my program into 5
seperate days... Yes, I am more than familiar. I call these 5 day
splits 'drug programs.' They treat your body simply as a 'muscular
system' and neglect the other systems such as your central nervous
system, hormonal system and immune system. Each of these systems have a
unique part in muscle growth. Not to mention that these 'drug programs'
only work if coupled with a few thousand dollars a month on drugs.
Just because you trained your chest on Monday does not mean your immune
system, or hormonal system or central nervous system has FULLY
recovered. What happens when you return to the gyn NOT FULLY recovered?
Will you be able to lift more weight?
If you are not able to lift more weight than guess what happens to your
level of fitness? It certainly will not go up because you will be
depleting your energy reserves further into a deep, dark hole called
'over-training.' If you can not lift more weight or 'out-do' yourself
from your previous workout than how do you expect to create any NEW
muscle? It is literally impossible. Taking a full rest day every two
days will minimize the chance of overtraining and ensure your energy
reserves are replenished.
5. Go Home If You Are Not Stronger Than Last
Workout
Multiple choice question:
Q.
You train your chest on Monday and you averaged 4 sets of 8 with 225
pounds on bench press. This workout would be considered a personal
best. Your following chest workout, let's say five days later, you come
to the gym with great anticipation to out-do your last workout. To your
disappointment you discover that you can barely do 4 sets of 8 with 185
pounds this week. What happened?
A.
Your body had not fully compensated from the previous workout and
required a longer recovery period.
B.
Who cares! You toughed it out and made the most of the workout.
C.
Complain to the gym owner that his weight plates are messed up and you
want a refund on your gym membership.
If you picked A than say hurray and pat yourself on the back. The
rational decision would be to admit the recovery error, assess the
factors that could of resulted from not fully recovering (did you take
all your supplements, did you sleep enought, did you follow your
nutrition plan etc) and plan for success next time. This is the 'trial
and error' process.
The emotional and irrational trainee would take option B and slug it
out. Consider what is actually happening when you take this approach to
your workouts:
- You will be using weights within your threshold
so your muscles will simply laugh back at you because there is no new
unaccumstomed stress on your muscles. Remember, your muscles only grow
if you give them a reason to.
- You will be training in the hole and prolong
the period of time that it takes to come out of the hole and
supercompensate.
- You will have no new muscle to work with
because you have not fully recovered or grown bigger so it will be
literally impossible to lift more weight or more reps.
- You will be using your precious energy
reserves, that could be going towards building muscle, instead to
fueling an useless workout.
- You will lose motivation and grow frusturated
and confused because of your lack of progress.
This is a very tough and mature training decision one must face. After
commencing a workout, if you discover after a few sets that you are on
tract for a crappy worout than I would suggest to drop the workout and
go home. Plan to come back the next day. If your goals are to simply
train to train, than you will probably not follow this rule. However,
if your goal is to get huge muscles and pack inches of new muscle onto
your frame than this is a critical training decision.
To ensure your trip to the gym does not go in complete vain – have a
flexibility session to make use of the time and than try and pick up
the cute receptionist phone number on your way out!
6. Find a mentor
What does this have to do with muscle building? Everything – finding a
mentor can make all the difference in how much muscle you build! If you
plan on becoming successful in the gym than surround yourself with
someone who has already walked the path. Would you agree that the
quickets way to achieve success is to find somone who has gone before
you and done what you want to do – and model them.
So why do millions of fitness enthusiasts wander aimlessly following
generic advice in text books, magazines or websites? Although these
methods of learning can provide a theoretical perspective, they are
absent in accountablity, a formal system, time and financial comittment
and assessment of performance.
A wise mentor will guide you step-by-step of the way with a formal
system that includes a higher level of comittment and accountablity on
your part. You will be required to fulfill tasks, change habits, meet
deadlines and perform at a higher level than you would without a mentor.
The premise of having a mentor is that he has been there and done that.
He has walked in your shoes and will give you the appropriate advice in
a timely fashion. If you do not perform and follow the advice than you
are wasting the mentor's time and he will 'fire' you! If you do perform
and follow his advice than you will be successful and build the muscle
you deserve in less time!
Serioulsly consider hiring a fitness coach, a personal trainer or
anybody who has done what you wish to do and be prepared to elate the
same results!
See Six "Little-Known" Muscle Building Tips Part 1
----------------------------------
About the
Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy
Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how
to build muscle and gain weight quickly without drugs,
supplements and training less than before.
|
|