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BodybuildingPro.com  Training Database Advanced Training Tips Small Tips Making a Big Difference
Making the Most of Your
Workouts - the Smart Way!
We all go to the gym for one reason and one reason alone - to
lift...The end that is in mind for all this lifting is also the
same for all of us: To grow. Without proper lifting and hard work
in the gym, you won't grow. More importantly without proper
nutrition you won't grow. But there are countless articles on
nutrition here, so I try to stick with training mostly in this one.
A few very simple tips can help you get the most of your workouts.
I've listed them below and hope they help you develop your
physique!
(1) Nutrition
Now first, very briefly, the most important part of your training:
Good eating. It doesn't matter how hard you train or how good your
genetics are, without proper nutrition you won't grow. Period. You
will not complete a productive workout without proper nutrition,
and later, you will find your own progress and muscle gains stalled
as a result of it. You need fuel to be a successful bodybuilder,
regardless of the level you take your training. Eat right - Be sure
to check out our nutrition database to
find out what kind of eating is important when it comes to working
out - And good luck!
(2) Concentrate on Muscle Contraction
Don't be an ego lifter. There is no need for it really. In all
honesty, for what little gain you get out of showing off that you
can lift some heavy weights in the gym, the muscle and strength you
could be gaining in the meantime will quickly make up for that.
Rather than focusing on how much weight you can lift up and down
for however many or few reps, focus on feeling the muscle at work
being contracted during the lift in the entire range of motion. For
example, if you are doing the barbell curl, feel as your biceps curl up at the top, as though you could
not curl it any higher without your arm exploding. Focusing on
lifting heavy weights without proper form is unproductive; you will
not end up recruiting as many muscle fibers during the lift
compared to when you are feeling the contraction through the proper
range of motion. Aside from being unproductive, it can be
dangerous. If you find yourself lifting heavy weights just for the
sake of showing off, you run the risk of lifting more than you can
handle and causing injury to yourself or others as a result. Be
smart, be safe, and use an appropriate amount of weight, all the
while - feeling that contraction the whole way.
(3) Use the Right Weight!
Although it may take some time and practice before you find out
how much weight you can handle and for how many reps, etc, it is
very important that you get the feel for how much weight you can
handle. If you are using too much weight, as mentioned above, you
will end up putting yourself in a dangerous position. Aside from
that, if you use more weight than you can handle, you will end up
using secondary muscle groups to assist you in the lift. For
example, if you put too much weight on the bar for the barbell
bench press exercise, you will end up using your shoulders to do some of the lifting -
Obviously not the goal if you are on that bench to develop a big chest. On the other end of the scale, you
don't want to be using weights which are too light, either. If you
do so, you end up doing too many reps, which exceed the ideal range
for bodybuilding resulting in less muscle size development in the end - And of course, you don't want that.
(4) Range of Motion
The full and proper range of motion for any bodybuilding exercise
is also very important and must be stressed. For example, if you do
not complete the full range of motion for a barbell curl, you run
the risk of developing the lower portion of your biceps, while
neglecting to put adequate stress on the upper portion resulting in
a smaller biceps peak - And of course, you don't want this either.
Partial Reps are beyond failure reps which intentionally avoid the
entire range of motion because temporary muscular failure has set
in, making it impossible to complete the full range of motion with
perfect form. Although partial reps are fine in this circumstance,
generally speaking, you want to go through the entire range of
motion if you have the energy to do so. As always, you will see the
most muscle size developed if this rule is adhered to.
(5) Workout Consistently Sure, you see that there are a lot
of tips listed above, but the most important thing you can do for
yourself is get yourself into the gym - period. If you find
yourself focussing so much on proper form, and all of the little
rules of bodybuilding that you want to quit the sport or take a
break from it, then maybe you are working too hard. Never quit.
Bodybuilding or any kind of exercise is without a doubt the single
best thing you can do for yourself. Keep trying, and don't let the
little things bother you. Focus on the big picture, and remember
the basics - A, B and C. Never rewrite the rules and keep things as
simple or as challenging as you can handle. Do it for yourself and
no one else and you'll do just fine. Good luck!
Take care,
webmaster@bodybuildingpro.com
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