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  #11  
Old 10-06-2008, 02:51 PM
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36. PROGRESSIVE OVERLOAD
Although thee will be the odd day when you will mneed ot use les weight, the primary method for increasing muscle size is progressive overload. That is, as soon as a muscle adapts to a given weight, you must increase the weight to keep the muscle growing. With few exceptions, the biggest bodybuilders are also the strongest.

37. GROUND YOURSELF
As soon as you begin working out, take a lesson form your parents and "ground" yourself. Place both feet securely on the ground and keep them there. At the end of your set your feet should not have moved so much as an inch. If they have it probably means you've used your legs to cheat!

38. CONFLICTING GOALS
One of the biggests mistakes you can make when you start training is trying to lose fat and gain muscle at the same time. Unless you are that one-in-a-million, genetically gifted freaks, you won't be able to do both simultaneously. If you are 20 pounds or more overweight, your first priority is losing the body fat. If you are very lean but lacking in muscle size, focus on gaining some good muscular bodyweight. Don't attempt to stay lean wile trying to get big. You can't have it both ways.

39. EXERCISE SPEED
Exercise speed is another name for tempo. Our advice is to use a 2-2 exercise tempo when starting out. this means take two seconds to raise the wight and two seconds to lower it again. With time you can experiment with ultra-fast reps (explosive training) and ultra-slow reps (10 seconds or more).

40. BREATHING
When exercising intensely, the body needs enormus amounts of oxygen. If you hold your breath while training you run the risk of passing out. Try breathing on each rep of the exercise. Most bodybuilders inhale on the lowering part of th rep and exhale on the upward part. In effect you are "blowing" the weight up.
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  #12  
Old 10-06-2008, 03:45 PM
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#40 is very true. Breathing correctly is huge. Blowing the weight up as it stated.

Nice information Bass...looking forward to more.
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  #13  
Old 10-07-2008, 04:20 PM
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41. TIME BETWEEN WORKOUTS
You don't grow in the gym. Training only stimulates muscle growth. You must restlong enough between workouts to recover. For most bodybuilders a minimum of 48 to 72 hours is needed between muscle groups. Hitting the same muscle two days in a row will only leave you in a constant state of overtraining. If in doubt take an extra day off.

42. SLEEP
Get a minimum of 6 to 8 hours of sleep each night. One late night out partying probably won't set your training back too much, but making a habit of surviving on three or four hours sleep a night will prevent you from achieving the success you desire. It'd that simple.

43. WARM MILK - MOM WAS RIGHT!
If you have trouble sleeping, try drinking a small glass of warm milk just before bed. Warming the milk activates the amino acid tryptophan, which has been shown to be a natural sleeping aid.

44. POWER NAPPING
If circumstances prevent you from getting 6 to 8 hours of sleep a night, try napping once or twice during the day. A 30 to 60 minute nap in the middle of the day produces wonders in terms of mental and physical acuity. Even a couple of 15 minute mnaps spread over the day can boost your energy reserves and recovery abilites.

45. DISPELLING AN URBAN MYTH
Don't worry about training before bed. The old belief was that exercise interfered with sleep patterns by increasing adrenaline levels. Recent studies have shown that those who exercise shortly before bed sleep just as well as those who exercise ealier in the day.
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  #14  
Old 10-08-2008, 03:44 PM
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46. TRAINING AT HOME
Training at home has numerous advantages. You don't have to fight for a parking space and you don't have to wait for equipment. You can also train at your convenience. The disadvantages are limited equipment, distractions, and no one around for motivation.

47. BUYING HOME EQUIPMENT
You can spend more than $1000 on the latest TV home-gym setup, or $50 at a flea market for a few weights. Millions of home-gym setups are bought, but few are used. Before blowing hundreds or thousands of dollars, check around with friends and relatives. Basement flea markets are also a good bet for buying exercise equipment for your home. Anyone who has had teenage male in the house porbably has an old York or Weider barbell set kicking around.

48. DON'T FALL FOR THE LATE-NIGHT TV ADS
You've seen the ads: "Just five minutes a day will develop a six-pack!" Save your money and invest it in either a gym membership or a piece of legitimate training equipment. Most of those crazy TV gizmos are useless and designed to cash in on people's quick-fix mentality. In most cases you are wasting your money. Not to mention that many of those contraptions are potentially dangerous.

49. COMMERCIAL GYMS
The primary disadvantages to training at home are the advantages to working out at a gym. You'll have access to the latest training gear, There will be lots of advanced bodybuilders around for inspiration. Finally, such distractions as the phone, TV, and fridge are nonexistent.

50. SELECTING A GYM
When selecting a gym, make sure to take into consideration wuch isses as cost, location (are you and your car safe?), equipment selection, quality of staff, hours of operation, change-room facilities, crowds during peak times, and atmosphere. Most gyms offer day passes to try out their facilities. Before plunking down a year's membership try out a few gyms to get a feel for the place. It is well worth the $5 or $10 day-pass fee.
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  #15  
Old 10-09-2008, 08:40 PM
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51. TYPES OF GYMS
Gyms can be divided into three type; hardcore, middle of the road, and spas. Our advice is to aviod spas. The equipment tends to be more glitz than practical, and the owners don't really want people who train seriously there anyway. Stick with either a good middle-of-the-road gym or a hardcore bodybuilding gym.

52. NOW MUCH?
Most middle-of-the-road gyms will cost $35 to $50 a month to work out at. If $600 a year sounds expensive, keep in mind that this works out to just $1.65 a day! That's a trivial amount of money to be investing in improving your energy, health and physique. If taking the money out of your wallet each month is difficult, arrange for a direct bank amount withdrawal. Many gyms will also do a payroll deduction. Either way you may never miss the money.

53. BUYER BEWARE
When joining a gym, beware of fly-by-night operations. Numerous gym chains have reputations for hitting town with much flash and fanfare. After a couple of hundred people take out a "liftetime" membership, the gym is gone! Our advice is to only join for a month or so. If you do decide to commit to a year, pay by post-dated checks or some other means that sllows you to stop payment if the shady characters leave town. Never a free to have your credit card charged each month.

54. AT WORK!
One of the more popular trends is for employers to set up fitness rooms for their employees. Although a few are doing it as a generous fringe benefits for staff, the primary reason is that insurance companies better rates if their employees are healthy and working out. If your company doesn't have a gym yet, talk to the owner (or appropriate person in the chain of command) and see if they'll explore the option of setting one up. You may be the one voted to do the job.

55. THE GREAT OUTDOORS
For a change of pace try training outdoors. The fresh air will do you wonders and the openness is a welcome change from the sometimes stuff confines of a gym. Venice Beach in California is famous the world over for its outdoor training pit. A word of caution for those who live in larger cities. Pay attention to smog alerts. Gulping in huge amounts of toxic air will not do your body health any good. In fact doing so may only shorten it. On those days stick to an air-conditioned facility.
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  #16  
Old 10-10-2008, 05:06 PM
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56. PROTECTION
If you decide to train outdoors, always use a good sunblock. Two or three hours training in the sun can play havoc with your skin. Time passes very quickly while you're training and before you know it you have second or third-degree burns. You may also want to avoid training outside in the 11am to 3pm time slot, as thisis when the sun is most dangerous.

57. WATER
The human body is about 70 percent water. While we have water conversation systems, at times our hydration levels fall dangerously low. Always consume copious amounts of water when training. You can use the gym's fountain, but then so will almost everyone else. That's a lot of potential germs. Buy a water bottle and keep it filled. Rather than gulping large amounts, try sipping it throughout your workout.

58. DIZZINESS
If at any time during your workout you feel dizzy, immediately stop what you are doing and sit down. Tilt your head forward to increase blood flow to the brain. Dizziness is one of the first signs of lack of oxygen to the brain. It is also the body's way of saying you will faint if you don't do something about the situation. If you find yourself getting dizzy on a regular basis, consult your physician.

59. TRAINING MORNING, NOON & NIGHT
Although the most popular time to train is between 4 and 8 pm (that's when most people get off work and school), there is no best time to train. For some, 6 am works best. For others trainig at that time would be nauseating. Likewise, many like to finish work and head straight to the gym to unwind. The best time to train is whatever time works best for you.

60. TRAINING FREQUENCY
Even if your primary goals are maximum size and strength, it's not recommended you start out with an advanced four or six-day splilt routine. You'll get great results by training the full body every second day for a total of 3 or 4 days per week.
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  #17  
Old 10-11-2008, 02:27 PM
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61. WORKOUT DURATION
How long you spend in the gym ultimately depends on the type of program you are following. There is no need to be dragging your training session out for two or three hours. In fact if you are still training after 3 hours your intensity level is probably too low to be effective. Try putting everything you've got into a 60 miinute workout.

62. MISSING WORKOUTS
No matter how dedicate you are to your training, sooner orlater uou'll miss the occasional workout. As long as you are fairly consistent, don't worry about it. One ot two extra days off a month will not set you back. In fact it may help you, as many people are in a chronic state of overtraining. Yo'll find that after an extra day off your energy and strength levels are often much higher.


63. TRAINING DURING THE FLU
Although some oeople swear that exercising will somehow "sweat out" the flu virus, our advice is to give training a pass when you're under the weather. the common cold, while not life threatening, is weakening your overall recovery system. One of the warning aigns of overtraining is an increased frequency of colds. Let the body deal witht he virus before subjecting it to another grueling workout.

64. VISUALIZATION
The great Arnold Schwarzenegger used to imagine this biceps were mountains when he trained them. Numerous studies have shown that those poeple who visualize where theyw ant to be down the road get there more quickly then those who don't visualize. Set small strength and size goals and then visualize obtaining these goals.

65. PHOTO INSPIRATION
Flip though a copy of Muscular Development and find a large picture of your favorite bodybuilder. Cut it out and paste it on the fridge, bathroom wall, or someother place you see every day. Use the photo for motivation and inspiration. Every time you look at the photo imagine what it would be like to look like that bodybuilder. The go into the gym and train your butt off.
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Old 10-12-2008, 10:12 AM
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66. GLOVES
Uunless you are used to manual labor, you'll notice after your first few training sessions that your hands will develope blisters. The way to prevent this is to wear gloves. You can use gloves specifically made for weightlifting or you can substitute gold gloves. Keep in mind that once you start wearing gloves you are committed to them. Your hands will never get a change to toughen up and calious over. Forget your gloves just once and it's back to the blisters. Unless you need soft hands for your job or hobby (i.e. musician or surgeon), our advice is to give the gloves a pass.

67. SPONGES
Sponges are a cheaper way to protect the hands during a workout. Go to the kitchen section of any store and for a buck or two pick up a package of sponges. They come in different shapes and sizes but the 4 X 6 X 1/2-inch variety will probably work best. Place a sponge in each hand and grab the bar, dumbbell, or machine handle. The sponge will protect the skin on your hands from blistering.

68. WRAPS
No matter how diligent you are with proper technique, your joints will be subjected to a tremendous amount of stress. The soft tissues at the joints will occasionally start letting you know that maybe you should take some sort of preventive measure. Many bodybuilders find that by wrapping the common trouble areas such as the knees, wrists, and elbows, they can reduce the chances of injury to the joint. Wraps come in many shapes and sizes. Some are elastic in nature and have a preset tension. Others are nothing more than simple first-aid elastic bandages that allow you to adjust the tension. While we don't recommend wrapping yourself up like an Egyptian mummy, you may want to experiment with wraps on such exercises as squats, deadlifts, and bench presses.

69. BELTS
The most popular piece of weightlifting equipment is the lifting belt. However, wearing a belt at all times never allows the lower back muscles to strengthen. We suggest that you use one only if you really need it. Our advice is to only wear a belt for lower back protection on such exercises as squats, deadlifts, barbell rows and overhead standing presses, and only when using heavy weight.

70. BENCH PRESS SHIRTS
If you decide to test you ego on the bench press, you might want to invest in a bench press shirt. These specially made shirts are usually made of polyester and about two or three sizes too small! By compressing the arms, shoulders, and chest muscles, the upper body is put into a better leverage situation, enabling you to lift more. Some powerlifters will add 50 to 100 pounds to their bench press with the aid of a bench shirt
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  #19  
Old 10-13-2008, 11:27 AM
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71. STRAPS
Straps are short (one and a half to two feet) pieces of woven cloth that you wrap around a barbell, handle on a machine, or horizontal bar to give you a better grip. You'll quickly discover that on such exercises as deadlifts, shrugs, rows, chins, and pulldowns, you forearm grip will be the weakest link. Straps allow you to handle more weight in these exercises. As with weight belts, don't get too dependant on straps, it's better to allow the forearms to strengthen than assisting them all the time with straps.

72. WRIST PROTECTION
If you decide to use straps, a word of caution. Many bodybuilders place the straps directly over the bony extrusion located between the lower forearm and hand. This bump is really the meeting place for the ends of the radius and ulna (two bones that make up the forearm). These small bones were not designed to have hundreds of pounds placed on them, and this is the weight you'll be using down the road on exercises such as shrugs. The solution is to place the wrist straps above this area. If the straps cover any part of the wrist or hand, they are too low.

73. HI-TECH VS LOW-TECH STRAPS
You can purchase a set of fancy wrist straps for $15 or $20, or you can make your own for mere pennies. If you decide to make your own, use a strong piece of material. Martial arts belts, car seat belts and woven nylon are three dependable choices for making wrist straps. There are two styles of wrist straps. Some are straight at both ends. Others have a loop at one end that you feed the other end through. Neither style is better than the other. It comes down to personal preference.

74. HEAD STRAPS
This is nothing more than a special harness that fits over the head, allowing you to attach a weight to the other end. By moving the head in various directions (forward and back, side to side) you can strengthen the neck muscles. Be careful, as the neck muscles are very easy to strain. You'll probably get enough indirect neck stimualtion form the other exercises you'll be performing, such as upright rows, shrugs, etc.. but if you participate in sports where a strong neck is vital (judo, wrestling, football), you may want to consider direct neck training.

75. HEADBANDS
Also called sweatbands, headbands are another simple piece of equipment that will make a big difference to your workouts. Nothing is as irritating as getting sweat in your eyes. The problem is compounded if you are wearing contacts. Even those who train in an air-conditioned gym are not immune to having beads of sweat rolling dwon their forehead. For a few dollars (or mere pennies if you want to make your won) invest in a headband to soak up the mositure before it starts giving you a severe case of redeye.
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Old 10-14-2008, 02:50 AM
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76. CHALK
The body's primary cooling mechanism is to release water to the skin surface in the form of sweat. While sweat does wonders for for fooling the body, it plays havoc with gripping sports. The nect time you watch a gymnastics competition take a close look at the hands of he athletes. They are virtually white with chalk. Weightlifting is like gymnastics in that a firm grip is an absolute must on all the exercises. Chalk is cheap ($2 to $3 for a six-inch block) and makes an excellent training aid for drying sweat and giving you a better grip. Just check with you gym's policy on chalk before buying. Some gyms don't allow chalk as it messes the floor.

77. BARBELLS
It's probably safe to say that no weightlifting machine will ever replace the good old-fashioned barbell. Barbells come in an assortment of sizes and shapes. Olympic bars are the largest at seven feet long and 45 pounds. You'll use these on such exercises as bench presses, squats, deadlifts, and barbell rows. Shorter bars are more convenient for various biceps and triceps exercises. Finally, EZ-curl bars have a series of s-shaped curves that allow a more naural drip. Many people find straight bars hard on the wrist and elbow joints and opt for the curved EZ-curl bar. You should try to use all types of barbells in your training program.

78. DUMBELLS
Dumbells are the baby brothers of barbells. Instead of holding one long bar in tow hands, you hold a shorter one in each hand. Dumbells range in size from one pound up to over 150 pounds. You will use dumbells on such exercises as biceps curls, flyes, presses, and side raises.

79. BENCHES
To provide support and taget different areas of the body try using different bench angles in your workout. If you are training chest you can shift the stress from the lower chest to the upper by using a tilted or inclined bench. Likewise the lower and outer chest can be stressed by using a declined bench.

80. ARM BLASTERS FOR STRICTNESS
No matter how hard you try to prevent it, the body will always attempt to cheat when exercising. We are inherently lazy creatures. With standing barbell curls the lazy way out is to start rocking the body and lifting the elbows forward from the torso as the bar is lifted upwards. One way to reduce this is to use an Arm Blaster. This two-foot long, six-inch wide piece of curved metal fits around the waist and allows ou to place your elbows firmly against it. Locking the arms in this position makes it much more difficult to cheat. The cover photos of Arnold Schwarzenegger using the Arm Blaster back in the 1970s are nothing short of inspirational.
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