In Australia we have a great phrase for working beyond what is normal and sufficient. It goes like this: "It's like trying to flog a dead horse". It can also be called "The Law of Diminishing Returns".
It's a point where any further activity will only produce less and less gains the longer the activity is still engaged in.
Unless, of course, you take a break and get sufficient rest.
I would not be too far wrong if I suggested that most keen bodybuilders train far too long and hard. Actually, by backing off a notch or two, their gains would be far more and their injuries far less.
It is a normal human trait to want to see quick gains and fast progress, not only in bodybuilding, but in most areas of our lives. I would like you to consider the term "more is less". There is a point in anyone's training, that to go beyond it, to do more, will only invoke The Law of Diminishing Returns where your progress declines rapidly.
You can push yourself to the point of injury - and therefore nil, or reverse, progress. Plain and simple, it's called overtraining, and can lead to taxed and painful joints, weakened immune system, fatigue and reduced or nil muscular growth. I'm sure it has caused many aspirants to throw in the towel and to give away promising futures.
Muscles only grow during rest. Your recovery time is just as important as your workouts and you should therefore give it similar attention. It is just as important.
To remain injury free in bodybuilding, always combine your workout schedule with sufficient rest, sleep, and excellent nutrition to reap the greatest gains possible for you.
Chest and back workout.
Bench Press.
25.0 kg (55.1 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 8 reps (12)
40.0 kg (88.2 lb) x 4 reps (9)
42.5 kg (93.7 lb) x 2 reps (6)
T Bar Row.
45.0 kg (99.2 lb) x 15 reps (20)
57.5 kg (126.8 lb) x 5 reps (12)
62.5 kg (137.8 lb) x 3 reps (9)
70.0 kg (154.3 lb) x 2 reps (6)
Next time: biceps and triceps.
Thursday, April 9, 2009
Wednesday, April 1, 2009
How to avoid injuries in bodybuilding - part 3 - get the best advice.
Bodybuilding is no different to all the other human activities in life. To avoid injuries in bodybuilding and of course, be successful, you need, not just good, but the best and most accurate, up to date information available.
I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.
The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.
My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.
You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.
The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.
Use many sources. Books, YouTube, magazines, seminars etc.
Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.
This carefully sifted information is then guaranteed to be pretty much what you need.
Biceps workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)
Cambered Bar Curls.
!6.6 kg (36.6 lb) x 12 reps (12)
Barbell Curls.
20.0 kg (44.1 lb) x 4 reps (12)
Next time - legs.
I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.
The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.
My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.
You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.
The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.
Use many sources. Books, YouTube, magazines, seminars etc.
Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.
This carefully sifted information is then guaranteed to be pretty much what you need.
Biceps workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)
Cambered Bar Curls.
!6.6 kg (36.6 lb) x 12 reps (12)
Barbell Curls.
20.0 kg (44.1 lb) x 4 reps (12)
Next time - legs.
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