StressWon
www.stress1.com
ill o.g.
Battle Points: 68
Bodybuilding's 10 Commandments
1. Thou Shall Lift Big
Give your muscles a reason to grow but jumping into something right
off the bat is dumb.. Be intense, and lift heavy weight that you
can only lift 6-12 times. Going heavy does not means to throw
form out the window, but to lift as heavy as you can while staying
in control, and keeping good form.
2. Thou Shall Eat Big
You must eat to grow, and keeping your body in that energy state is
crucial. To estimate how many calories you should be consuming
times your body weight by 16-18 so you can shoot for your nutrition
in take. Eat 6 meals a day with breakfast, and post-workout being
the biggest meals.
3. Thou Shall Sleep
Recovery is key. Remember that muscle building does not take place
in the gym, but while your resting, watching tv, and so on. In the
gym we break down our muscle fibers, and when we rest they rebuild
so they may be strong the next time you workout. You can think of
it as a defense mechanism. Getting enough sleep is crucial and it
is said you need at least 8 hours every night.
4. Thou Shall Drink Large Amounts of Water
Carry that drink bottle with you at all times to keep your body
hydrated, and keep your muscle growing. Keeping yourself well
hydrated so you can train at your best but also because our
muscles are around 75% water and that means we get dehydrated
our muscle will go to cramp. Just drink more water it will help.
5. Thou Shall Be Committed
If you're not sick or injured, you must train, you must eat, and
you have a mind set of a bodybuilder. You start skipping... you
might as well forget those dreams. You must want to become that
impressive physique before you can begin building it. Get
yourself a reliable training partner and make training a
necessity, not an obligation. Make it your number 1 priority.
6. Thou Shall Squat
If you have legs, a desire to grow and your back is OK, you will
squat. Without the king of exercises, your growth is going to
suffer. Squats develop more than just legs. Squats are an a
ll-round body blaster squat and grow. Test and studies have
shown that people that do squats gain almost 40% more chest
muscle than people who don't squat. I'll say it again, squat
and grow...
7. Thou Shall Not Be Afraid of Change
Change your routine around frequently. Every 3-6 weeks, vary
the order that you do your routine, change your whole style
altogether or even do your workout backwards (it works). Try
high reps, low reps, high sets, 1 set you name it try it and
see what works for you. Our bodies try to adapt to everything
and as soon as your muscles adapt to your workout kiss your
muscle gains good bye.
8. Thou Shall Not Overtrain
Do not train the same body parts within 3 days; leave 5 days
for optimal recovery and growth. If your progress is slowing,
you're getting injured or sick frequently, then it's time to
take a break. Take a week off, and then go back at it. Don't
be surprised if you're stronger after your layoff. Overtaining
is the biggest factor that can destroy your hard earn muscle
gains and turn them in a headache. First signs of overtaining
stop, and rest.
9. Thou Shall Not Neglect Injuries
Once you're injured, take a break. Lose 2 weeks training now,
or prepare to keep those injuries forever. I suffered through
a 6 month shoulder injury because I didn't quit when I was
injuried. Don't be dumb like I was because your health is
more important.
10. Thou Shall Learn Right Supplementation
There are four supplements you need to gain muscle The first one
is a multi-vitamin. Don't you wish we could get enough vitamins
through our food, so do I. But when putting our bodies through
all this pain they need a lot more vitamins then someone who
just exercises a couple times a week. If you want to grow than
get the right amount of vitamins. The second one is whey protein.
Whey is a fast absorbing protein that should be taken right
after a workout, or is just a great way to increase your protein
in take.
The third on is glutamine. This is probably the most important
of all as it helps with recovery, maintaining muscle mass, and
the rebuilding of muscle tissue. Glutamine should be the first
thing taken after a workout so it can go right to work and
start building the muscle tissue back up. The last one is
creatine. If you want to increase your workload and build
muscle faster than creatine is a great a to use heavier
weight than normal resulting in muscle and strength gain
in less time.
1. Thou Shall Lift Big
Give your muscles a reason to grow but jumping into something right
off the bat is dumb.. Be intense, and lift heavy weight that you
can only lift 6-12 times. Going heavy does not means to throw
form out the window, but to lift as heavy as you can while staying
in control, and keeping good form.
2. Thou Shall Eat Big
You must eat to grow, and keeping your body in that energy state is
crucial. To estimate how many calories you should be consuming
times your body weight by 16-18 so you can shoot for your nutrition
in take. Eat 6 meals a day with breakfast, and post-workout being
the biggest meals.
3. Thou Shall Sleep
Recovery is key. Remember that muscle building does not take place
in the gym, but while your resting, watching tv, and so on. In the
gym we break down our muscle fibers, and when we rest they rebuild
so they may be strong the next time you workout. You can think of
it as a defense mechanism. Getting enough sleep is crucial and it
is said you need at least 8 hours every night.
4. Thou Shall Drink Large Amounts of Water
Carry that drink bottle with you at all times to keep your body
hydrated, and keep your muscle growing. Keeping yourself well
hydrated so you can train at your best but also because our
muscles are around 75% water and that means we get dehydrated
our muscle will go to cramp. Just drink more water it will help.
5. Thou Shall Be Committed
If you're not sick or injured, you must train, you must eat, and
you have a mind set of a bodybuilder. You start skipping... you
might as well forget those dreams. You must want to become that
impressive physique before you can begin building it. Get
yourself a reliable training partner and make training a
necessity, not an obligation. Make it your number 1 priority.
6. Thou Shall Squat
If you have legs, a desire to grow and your back is OK, you will
squat. Without the king of exercises, your growth is going to
suffer. Squats develop more than just legs. Squats are an a
ll-round body blaster squat and grow. Test and studies have
shown that people that do squats gain almost 40% more chest
muscle than people who don't squat. I'll say it again, squat
and grow...
7. Thou Shall Not Be Afraid of Change
Change your routine around frequently. Every 3-6 weeks, vary
the order that you do your routine, change your whole style
altogether or even do your workout backwards (it works). Try
high reps, low reps, high sets, 1 set you name it try it and
see what works for you. Our bodies try to adapt to everything
and as soon as your muscles adapt to your workout kiss your
muscle gains good bye.
8. Thou Shall Not Overtrain
Do not train the same body parts within 3 days; leave 5 days
for optimal recovery and growth. If your progress is slowing,
you're getting injured or sick frequently, then it's time to
take a break. Take a week off, and then go back at it. Don't
be surprised if you're stronger after your layoff. Overtaining
is the biggest factor that can destroy your hard earn muscle
gains and turn them in a headache. First signs of overtaining
stop, and rest.
9. Thou Shall Not Neglect Injuries
Once you're injured, take a break. Lose 2 weeks training now,
or prepare to keep those injuries forever. I suffered through
a 6 month shoulder injury because I didn't quit when I was
injuried. Don't be dumb like I was because your health is
more important.
10. Thou Shall Learn Right Supplementation
There are four supplements you need to gain muscle The first one
is a multi-vitamin. Don't you wish we could get enough vitamins
through our food, so do I. But when putting our bodies through
all this pain they need a lot more vitamins then someone who
just exercises a couple times a week. If you want to grow than
get the right amount of vitamins. The second one is whey protein.
Whey is a fast absorbing protein that should be taken right
after a workout, or is just a great way to increase your protein
in take.
The third on is glutamine. This is probably the most important
of all as it helps with recovery, maintaining muscle mass, and
the rebuilding of muscle tissue. Glutamine should be the first
thing taken after a workout so it can go right to work and
start building the muscle tissue back up. The last one is
creatine. If you want to increase your workload and build
muscle faster than creatine is a great a to use heavier
weight than normal resulting in muscle and strength gain
in less time.
