|
EF Top Dog
now online
Join Date: Jun 2003
Location: va
Posts: 2,861
Thanks given: 1,917
843 thanks in 563 posts
|
body building.
…
…
This article is “Bodybuilding 101: The Art and Science of Bodybuilding”. This article is a departure from the vast majority of my articles, it is meant to be informative and answer some of your questions about the widely misunderstood sport of bodybuilding. I will clear up misconceptions, give you the basics of how to get involved and explain the basic principles so that if you choose (If you are any sort of man you should immediately start) you can change your body and finally look like a man instead of a soft pastry.
The first thing that must be said about bodybuilding is that it is an exercise in discipline. You may think that bodybuilders and guys who are interested in getting bigger just go to the gym, take some drugs and get huge. That thought could not be further from the truth. I will break down the training schedule, diet and other requirements it takes to become a man and get big.
TRAINING SCHEDULE:
Most people think that bodybuilders spend hours a day in the gym. WRONG!! Most of the biggest guys I know (myself included) spend no more than an hour a day, four to six days per week. That's right! In the same amount of time that you spend watching reality TV and fixing your hair, you could instead be investing time in the gym and improving your overall physique. Here is a sample training schedule that I use.
Day 1: Chest
Day 2: Back
Day 3: Off
Day 4: Quadriceps:
Day 5 Arms
Day 6: Shoulders
Day 7: Hamstrings and Calves
These workouts are broke down in small body segments so that your body has time to rest and recover. The only way to get bigger is to break down muscle fiber and use food and rest to assist the body in repairing itself. The repair is where the growth comes from. The body wants the next workout to be less strenuous so it makes the muscle bigger and stronger to accomplish just that. A bodybuilding truism is “You only grow at home”, this means that the growth does not take place in the gym, it happens the rest of the day. The stimulus for growth is working out, the growth mechanism takes over the minute you are done working out.
Most experts (and most importantly me) recommend 8-12 sets per bodypart split up between 3-4 different exercises. This formula works but I find that an individual must tailor it to their genetic profile. This means that you complete pussies should do no more than 3 sets because your genetically inferior body will inevitably collapse upon itself.......I digress, this article is not for the genetically challenged. You know who you are, the last kid picked in gym class, the weakling with noodle arms and a neck the size of a Viking's wrist. You pansies are destined to look like prepubescent boys forever.
A common question that I get is “What machine do you use for your arms?”. This could be the most ignorant question in the world along with “How much do you bench?”. The difference between two bicep exercises is negligible. The way that your biceps grow will be determined by genetic profile and inherent muscle attachment and whether or not proper intensity and rest were applied.
Dorian Yates
Dorian Yates = Viking Warrior!
The most important aspect of the training is the intensity. A proper bodybuilding workout needs to be intense. If you can do three more reps on the bench press that means you have five more reps to do. Without muscle failure and destruction, lifting weights is a colossal waste of time. If you are talking to people, talking on the phone, preening in the mirror (different than flexing in the mirror), your workout is not intense. If you are wearing jeans, you workout is not intense. You see this all the time at the gym and these guys are fooling themselves if they think they will ever achieve the true Viking physique. When you see that behavior, look at them, shake your head, put your headphones back on (a must to create workout intensity, the noise and distractions of the gym are detrimental to focusing on your workout) and start grunting, groaning and throwing some dumbells around.
DIET
This is the most important aspect of bodybuilding. It is also one of the most misunderstood. The critical word here is PROTEIN!! That's right folks, to grow you must eat protein and a shitload of it. Most of the idiots who are trying to get bigger think they are eating enough protein but you can bet your last dollar that they are not. For most men, I would recommend 250g+ per day. This protein should be spread out in 6 different meals. The human body has a use or lose it philosophy meaning that you must eat a considerable amount of protein every three hours. This is where discipline is critical. I don't care if you are out doing something, having sex, working, it does not matter, YOU MUST DO THIS. I once stopped in the middle of a sexual encounter to have a protein shake. Needless to say, that night was over and so was the any chance of ever getting action from her again!! This may seem excessive, and it is, but it typifies the level of discipline it takes to get big.
Ronnie Coleman
Warning: Don't fuck with Ronnie Coleman.
Protein contains amino acids, the building blocks of life. Muscle recovery can only happen in the presence of ample amino acids and the only source for amino acids is dietary protein. The oversupply of protein puts your body into positive nitrogen balance, the body must be in this state to repair damaged muscle cells. The odd part is the amino acids can only be used for about three hours. Without resupplying your body with amino acids, your body goes into negative nitrogen balance. When the body has a negative nitrogen balance the amino acids are removed from the muscle cells and muscle growth and repair cease.
The moral of the story is EAT PROTEIN! Unless you are concerned with your body fat percentage, you should eat 40g protein per meal and 60g carbs per meal. Fat is irrelevant for bodybuilders, although cholesterol is essential in the production of testosterone so make sure to eat as many animals as you can. If you do that, and train with intensity your body has no choice but to grow, maybe not like Ronnie here, but bigger nonetheless.
OTHER REQUIREMENTS
To some people, food, rest and training is enough. This is not true. Supplements are a important part of becoming the man you can be. Creatine, glutamine, whey protein supplement and multivitamins are critical. I will not explain each why they are important, you can read that stuff on the Internet. Just take them. That is all you need to know.
Anabolic steroids are another part of maximizing your results. DISCLAIMER.....DO NOT USE STEROIDS UNLESS YOU KNOW WHAT YOU ARE DOING AND HAVE DONE AMPLE RESEARCH TO UNDERSTAND THE CHANGES YOU ARE MAKING TO YOUR BODY. There are plenty of clowns out there who use them and get nothing out of it because they are ignorant about the proper application of these powerful drugs. Another common mistake is to use them too soon. Unless you have trained hard, ate right and done all that you can for two years, taking steroids is plain stupid. After two years of hard training your body will often times reach its genetic limits and that is the time to use drugs. Before then you are throwing away the natural growth that you can achieve. For proper use, consult the Internet or a user that you trust. Destroying your kidneys and liver because you were too lazy to research it first may be one of the most idiotic things you could ever do.
__________________
welcome to the show....
no god.....no peace.......know GOD......know peace!
|
