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TIMING IS EVERYTHING
Posted 15. Sep 2012 @ 12.00 am



  • Let’s take the example of a person who trains in the morning. Directly after training, his body will be a sponge waiting to soak up carbohydrates (due to the insulin-sensitizing effects of exercise) in order to start the rebuilding and regeneration process.

  • In this situation, a high-carbohydrate, low-fat meal is warranted. This kind of meal will meet the body’s needs quickly, with lower fat expediting digestion.

  • At dinner time, our sample muscle builder has different needs. His body hasn’t trained in several hours and his glycogen stores are essentially refilled. He doesn’t need the same fast-acting, high-octane fuel as he did eight hours prior.

  • Instead, dinner needs to contain adequate protein to continue to drive protein synthesis andrecovery, fibre for satiety, and some surplus calories. So this meal should be high in protein, high in fat, and low in carbs.

  • Throughout the day, between post-workout meals and the last meal of the day, the amount of fast-acting grain and starch-based carbohydrates should decrease, while the amount of fat and vegetables increase. Protein intake can stay constant across all meals.This approach to muscle building will take advantage of your body’s time-dependent changes in biochemistry, allowing you to get big while staying lean.


PLAN YOUR RECOVERY
Posted 14. Sep 2012 @ 12.00 am

Fill up your glycogen tank after a workout with carbs (do I have to even say it, carbophobes?) to prepare yourself for recovery and your next workout, get enough sleep every night, and drink more water than you think you need. In fact, if you think you've had enough water, drink more, because odds are you haven't.


Periodise your training - you can't go up, and up, and up, forever. You have to build in rest days or rest weeks to allow your body to get its bearings and adapt. Every season has to also have an offseason.


Train. Overreach. Recover. Adapt. Repeat.

SECOND GUESS YOURSELF
Posted 12. Sep 2012 @ 12.00 am



  • Always second guess your motives, your training, your goals, and your accomplishments. Keep a running tally of where you are, where you want to be, and what you need to do to get there. Don’t kid yourself into thinking you can do this on autopilot – this needs to be a conscious effort.

  • Always ask why. Why am I running stairs? Why am I doing this particular exercise? Why am I still not improving? Why did my personal trainer have me do this?


ADD VARIETY TO YOUR WORKOUT
Posted 10. Sep 2012 @ 12.00 am

 



  • Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.

  • That's a lot to take into consideration, and by adjusting just a few of those variables you can focus your training down to hone in on your strengths or weaknesses.

  • Perhaps most important though, is that creating variety in your program keeps you from getting bored with what you're doing.

  • Obviously though, no matter how many variables you might switch around during, say, your bench press, if you are just plum bored with bench pressing, you're still stuck.

  • So don't be afraid to completely switch around your workouts to keep yourself entertained and sharp. If you're an endurance runner, toss some speed work into the mix, or vice versa. If you're a power lifter, mix in some yoga.

  • Adding variety is the best way to keep yourself on track without getting bored, as well as a great way to keep your body sharp by forcing it to adapt to something new.


 

INTENSE CHEST WORKOUT
Posted 08. Sep 2012 @ 12.00 am

This is a chest workout I add to my routine every couple of weeks - an intense workout that focuses on working from light to heavy to light dumbbells (presses) - I will add the machine chest press & pec dec to the session as well (3 sets each, 8-12 reps).




  • Form - Always use good form. If your form starts to break down on a set, stop that set.

  • Failure - Do not train to failure. The point of this workout is to overload your chest with a volume of sets. Stop a set if you feel like you may fail on the next rep.

  • Rest - Rest at least 2 minutes between each set. You may rest 3-4 minutes between heavy sets if needed.



Light to Heavy:




  • 20KG dumbbells x 20 reps

  • 30KG dumbbells x 15 reps

  • 40KG dumbbells x 10 reps

  • 50KG dumbbells x 6 reps

  • 60KG dumbbells x 3 reps (5 or fewer reps, so progression upwards in dumbbells is stopped)



Heavy to Light:




  • 50KG dumbbells x 5 reps

  • 40KG dumbbells x 8 reps

  • 30KG dumbbells x 12 reps

  • 20KG dumbbells x 15 reps


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