0More and more writers and so-called “experts” began to extol the virtues of various training systems that allowed the trainee to use light poundages in his exercises. These are the worst weight training programs ever written, because you neither gain muscle nor strength from it! One such system was the high rep, high set pumping system with limited rest periods between sets. Another was the idea of time-controlled reps, or super slow reps, so you can “feel the burn” and “go for the pump.” To become strong and muscular, you cannot circumvent the fact that you need to train hard and heavy. There’s just no workaround for it, and no amount of slow training or pumping can ever compensate for the tendon strength and overall body power gained from intense and heavy lifting.
0The manufacturers of the fancy, high-tech food supplements played a huge part in convincing gullible lifters that hard work and heavy weights were no longer important. It’s awfully hard to sell a food supplement by telling people that it only works if it is coupled with heavy, hard, back breaking sessions of squats, benches, presses, and deadlifts with lots and lots of iron, so what manufacturers did is to convince its customers that they can get better results with supplements at half the effort.
0The ever increasing separation of Olympic lifters, powerlifters, and bodybuilders has contributed to the fiction that light weights build muscle. There was a time when the magazines covered all three endeavors, when the lifting meets and the bodybuilding contests were held together, when lifting champions appeared as special guests to do exhibitions at bodybuilding shows and bodybuilding champs gave exhibitions at lifting competitions. Back then men were both extremely well built AND extremely strong. All of this kept the bodybuilding crowd focused on heavy training. Once the magazines began to cover bodybuilding almost exclusively, the bodybuilders quickly forgot about the importance of heavy training.
0Weight training magazines back in the day used to cover Olympic lifting and not bodybuilding. When the magazines had plenty of photos of top flight lifters tossing huge poundages overhead, they automatically sent readers an important message: that a trained athlete can put 300 to 400 pounds over his head. When you grow up seeing photo after photo of men lifting 300 to 400 pounds overhead, you tend to think you can add more to your 300 pound squat or your 350 pound deadlift. You raise your mental limits. When you view 300 as a weight that some men can press, it makes you think you surely can bench press the same poundage.
0I’ve got news for you. The name of the game is WEIGHT training. Baby weights just won’t cut it. To get big and strong you need to work up to some serious iron. Nothing less will do the trick. Period. Remember that nothing good comes easy. Work hard for it and you can be assured that the harder you work, the more you’ll get from it.
0Calves are probably the most neglected part of the body. In bodybuilding parlance, they add so much to the beauty and appearance of manly strength when well developed that it is a shame that bodybuilders give so little attention to them. One of the best exercises to develop calves is the toe raise on a block of wood.
0The situp over the bench is one of the best abdominal exercises that can be done as assistance work in a bodybuilding program. This method of doing it gives more range of movement to the abdominal muscles whose ranges of motion is quite short, and also trains and strengthens the hip flexors in the process. This exercise is extremely beneficial, and one of the best things about it is you can do it even without deep mental concentration.
0The weight should be pulled up and the shoulders shrugged towards the hips and the arms pulled into the sides strongly and the weight lowered close to the legs. This is for the latissimus muscles. if you are doing it for trapezius development, you pull the weight to the chest close to the neck and arch the neck back as the weight touches chest for complete contraction of the traps. When doing it for the latissimus, it is well to arch the back as you touch the stomach with the bar as this gives a complete contraction.
0The two arm rowing movement or the bent over barbell or dumbbell rows, when performed correctly, is one of the best exercises for the arms, shoulders, and back. With correct performance, one will surely complain of the soreness of the latissimus the next day. It also challenges the balance and the core strength since you are pulling a heavy weight to your center of gravity the entire time. Because of this, the core has to be engaged and tight to maintain balance.
Question added to topic bodybuilding
0A staple in any bodybuilding program is the two arm curl in regular style. Also known as the barbell curl, this is a very common exercise, but no better biceps exercise has been found for a basic program. Other types of curls are valuable for specialized work but many of the world’s finest biceps have been a result of the regular curl only. If you want overall muscularity and shape for your biceps, all you need to do are heavy barbell curls.
0The squats can be the first exercise or you can also use the squat right after the overhead press in your program. Just keep in mind to train large muscles first before doing anything else. Squats are done either as the first or second exercise because it is important that you work hard on it and if you place it at the end of the program, you won’t have the energy to work hard on it.
Question added to topic bodybuilding
0By performance we mean correct style for some specific results, number of repetitions you should do, how much rest between sets, how much rest between exercises, correct breathing with each movement, correct mental attitude, and correct diet. Aside from rest and sleep, performance is one of the most important aspects of bodybuilding: It MUST be RIGHT. There are no magic pills or exercises, just proper performance and execution.
0Three good meals per day are important, although you can eat more if you need to gain weight. Thick rich soups are very valuable for weight gainers and muscle builders. If possible and convenient, it has been found that 5 meals and sometimes 6 a day are very helpful for those who wish to gain weight rapidly. Just watch what you eat, don’t eat too much, and always eat and never skip a good breakfast.
0As have often been said, it is not so much what you do as how you do it that determines results. There is not too much room for mistakes in selections of exercises, but there is room for hundreds of mistakes in performance. Performance and execution must be right and on point everytime so one can make the most out of any training program.
0I will stand by milk as the most important food in the bodybuilding diet. Experience has taught me its value when all else has failed. Strongmen back in the day became extremely strong even without fancy protein supplements because they drank gallons and gallons of milk on a daily basis. It is an excellent source of both protein and calcium, and its protein absorption rate is second to none. This means of all the food available in nature, the protein in milk is the one most bioavailable.
0Your diet should be full, with special emphasis on the most important bodybuilding food, protein. There are many good protein supplements available, so take advantage of it. I have found multivitamins are also quite helpful, so get good ones while you’re at it. Eat plenty of meat and vegetables and include fruit in your diet.
0Any weight lifter or trainee, regardless whether you’re a beginner or advanced lifter, should get all the sleep you need. A lot of people sleep 10 hours per night when working on a heavy program. Very few will progress on less than 8 hours. Rest all you can. Outside athletic activities can only slow up your bodybuilding progress. Conserve all your energy possible.
0If you are a beginner, you should workout three times per week. Your first workout should be rather easy, to avoid discouraging soreness of the muscles. Next workout you can do a little more and by the 4th and 5th you can be working really hard. You should use a poundage with which you can perform 6 or 7 repetitions to start with and work up to 10 before adding another 5 pounds. The first month you will do but one set for each exercise. The following month you will do two sets.