Bodybuilding Secrets Tips
ONLY AFTER 76 TOTAL STIMULATION REPS ARE REACHED WILL TRUE GROWTH OCCUR.1 THESE MUST BE: -
2 MIND-MUSCLE TOTAL STIMULATION REPS. 3 YOUR MIND IS VITALLY IMPORTANT IN SLAB PACKING THAT SHOW MUSCLE!
This is the true barrier of the bodybuilding growth zone for many.You MUST break through it and then work as hard as humanly possible within this zone. 4 It is a true training method of ensuring individual maximum muscle potential is realized. REMEMBER : -The body will not build extra muscle willingly - BUT ONLY TO SURVIVE! 5 A pre-stretched (plyometrically developed) muscle accumulates more amino acids for protein synthesis. 6 Muscle-fibers vary in size: the small ones are extremely resilient (hardy), whilst the large fibers exhaust easily. 7 THE LARGE ("BODYBUILDERS") FIBERS ARE ONLY ACTIVATED UPON ALL THE SMALLER FIBERS BEING EXHAUSTED TO THE POINT OF TEMPORARY FAILURE. Without this phenomenon, you may get fit but you won't pack on dense muscle, or possibly, even ANY muscle. 8 Muscle growth (hypertrophy) is the expansion of fibers: smaller fibers gain in strength but their size increase is minimal. Muscle growth (hyperplasia) is creating additional fibers. 9 Bodybuilders MUST recruit the large fibers and expand them if maximum muscle development potential is to be realized. The body fights hard against this happening so a bodybuilder ALWAYS has to fight/train even harder! 10 A "reasonable" amount of reps need to be executed to EVEN initiate protein synthesis. But to reach the bigger, deeper, (true bodybuilder) muscle fibers, the trainer must drive all the way and "dig" deep into his inner resolve. A "Muscle Battle" is always demanded with YOU fighting to the death and winning the war! 11 A body group should ALWAYS be first warmed-up and trained
(pre-programmed) with an ISOLATION (pre-exhaust) movement until muscle failure takes place (30 plus -deep-deep mind-muscle focusing reps GET INTO THAT MUSCLE - BE THAT MUSCLE
So get ready and GO FOR IT!... 12 (a) Ist SET: 30 PLUS reps no momentum.
Slow, deliberate,NO cheating except last reps.
(b) 2nd set: use super-slow reps x 8
(c) 3rd set: x 8 reps but try 10% more poundage and this time, explode the weight up.
(d) 4th set: Use the same weight as your 2nd set BUT go for 15 good screaming reps. (whenever you can go for extra reps UNDER TOTAL CONTROL ALWAYS do this and go for extra reps to failure - remember though, to add on a few extra pounds the next workout!).
When you have battled through this 4th set you should be raw, red, flushed and pumped - and burning! If not, you haven't worked hard enough - If I was trainin' you, you'd start over!!
13 Think of yourself as more of a (hydraulic workout) machine than ever before: you are going to work as intensively and as "heavy" (stress as opposed to poundage! As humanly possible!)
You want to succeed with all your being - and you will! There will be no rest in this 5th forthcoming set which should be the current-growth peak of your bodybuilding life - believe it! Muscle building is tough - there are no if's or but's - just do it!14. Fifth set: workout using a different (compound) exercise for this "killer" set.
This is your FIRST GROWTH ZONE set and YOUR LAST!
HOWEVER the second five will be "hell personified!" These will require every ounce of everything you've got BUT each agonizing focused rep will ensure you grow as never before! When this is over you're done and free to preferably"go home and recuperate"- or, only train a minor body part. Your work for that recently trained bodypart is over.
ONLY CONSTANT TENSION AND PEAK CONTRACTION WITH ABSOLUTELY NO REST WILL PREVENT THOSE STUBBORN SMALL FIBERS FROM MAKING INSTANT RECOVERY.
(Central nervous system) and P.N.S. (peripheral nervous system) will also strenuously resist the demise of the small fibers - and will "fight for their life".
Thus making it mandatory for you the bodybuilder, to always dig ever-deeper to ensure that each and every one of those "mini fibers" is reduced to a state of temporary failure. ONLY THEN will the large (mass) fibers be open to full and mass warfare!
Never allow them to adapt as they can do so relatively easily resulting in seriously diminished growth: a muscle that has adapted to a particular rep-resistance stress-force simply has no reason to grow!
Strive to develop your powers of positive, deep "one-track" concentration and confidence. REALLY Believe
18 This level of training and successful bodybuilding will encourage you and "overflow" into your future lifestyle in general.
19 Develop and promote a healthy lifestyle: good diet, good supplementation, plenty of rest and recuperation.
20 Quality is far more important than quantity in bodybuilding. The more intensive the training - the more rest and recuperation is required.
21 If necessary, even take a few days or even a week off - you will soon catch up - and surpass your previous muscle mass and quality!
will enable you to "overtake" others rather less fortunate and put you on the bodybuilding "fast-track." Your overall future success and development should
(MUSCLE-MIND-POWER Intelligence-training) will enable you to "overtake" others rather less fortunate and put you on the bodybuilding "fast-track." Your overall future success and development should
PLEASE NOTE: BEGINNERS: (NO PREVIOUS TRAINING)
Work gradually up to the first set, possibly by doing just ONE set for EACH bodypart. X 3 times a week with rest day in-between.
GET IN THE TRAINING GROOVE BEFORE WORRYING ABOUT ANYTHING ELSE!
AT THIS STAGE - do NOT force your body.
THIS WILL PAY VAST DIVIDENDS LATER!
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