tag:blogger.com,1999:blog-87698146518683498132011-11-04T12:20:36.891+11:00Bodybuilding, strength training, weightlifting, muscular development, exercise tips, best workouts, healthy diet tips, physical and personal development. Working out for the everyman and the everywoman.Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.comBlogger761100tag:blogger.com,1999:blog-8769814651868349813.post-37219319319799241292011-11-04T12:09:00.002+11:002011-11-04T12:20:36.926+11:00

We seem to live in a world hell bent on greater and greater complication. Just try a simple phone call to a large company and see how many buttons you have to push to actually speak to a real person. Think of how many new laws are passed by State and Federal Governments on a daily basis. All for our own good, of course! Can you service your own car these days? Just lift the hood and............

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-24481845145948733962011-01-27T15:03:00.001+11:002011-01-27T15:07:07.388+11:00

Build nice big shoulders and you will get that great looking "wide" effect. You will earn yourself the ability to fill out a doorway. The arms.........well, what can I say.......not much grabs more attention than a pair of BIG arms in a t-shirt. Even though the shoulders and arms do a lot of work together they require very different exercises to achieve maximum growth in strength and size. To

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-39331246121967572892011-01-10T16:57:00.002+11:002011-01-10T16:59:38.158+11:00

Becoming familiar with the muscles that make up a considerable part of your body has more benefits than simply allowing you to talk shop with the other guys at the gym. The more you come to know the muscles you are working with the better you will be able to judge what is needed to keep improving. This article will help you get to know the main muscles of the chest and upper back. Although being

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-55643251511038581872010-12-03T14:56:00.002+11:002010-12-03T15:02:18.785+11:00

Every bodybuilder  and weight trainer will have his or her favourite exercises for each body part. That's OK and as it should be. We all find out from experience what works best for us. Sometimes it pays to stop a moment and throw into your workout something a little different to wake up both your body and mind. Part of this re-assessment should be a critical look at the core exercises that make

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com2tag:blogger.com,1999:blog-8769814651868349813.post-47140014864549198072009-08-26T14:52:00.004+10:002009-08-27T07:01:29.774+10:00

Following on from the last post concerning protein myths here is an excellent article on a protein benefit by Tom Venuto. Oh, by the way, Mum has put on 2kg!! (read my previous post to see why for some people putting ON weight can be so good).Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food GroupBy Tom Venuto, NSCA-CPT, CSCSBurnthefat.comThere have been countless

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com1tag:blogger.com,1999:blog-8769814651868349813.post-63344272239594296622009-08-07T16:05:00.005+10:002009-08-07T17:00:18.255+10:00

My mother-in-law has recently undergone a couple of neck operations due to a sack having developed in her throat. The first operation (to staple the sack closed) was a failure and the second only partially successful.The result is that mum can only eat small amounts at a time and the food has to be partially liquidised. She has lost a lot of weight. I suggested she try a mixture of protein and

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-58759633426457779542009-07-14T09:07:00.005+10:002009-07-14T09:37:47.906+10:00

By: Marc David NoBullBodybuilding.comNearly everybody who's started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it's false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it's just simple ignorance.The fitness industry

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-66414179857427482882009-06-18T15:31:00.004+10:002009-06-18T15:58:28.517+10:00

Ever wondered what top bodybuilders and fitness guru's have in their pantries or what they put in their supermarket trolleys?Well wonder no more!Tom Venuto, top selling author of "Burn The Fat, Feed The Muscle". has written a great article to share with us the top 10 foods he includes in his meal plans to achieve a truly sensational body and those 6-pack abs.He lists the top 10 foods in four

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-59426368344486250692009-05-26T10:26:00.005+10:002009-05-26T10:41:42.674+10:00

I have to admit, my wife and I are great people watchers. It's good to try and guess peoples jobs and/or lifestyles by just watching them walk by in the street. It's a case of a little bit of voyeur in all of us.Some people are just naturally funny to watch. The crazy thing is, some of them will be doing exactly the same to us as well! I workout at home so I miss a great observation place known

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-17474042667436342332009-05-13T15:48:00.005+10:002009-05-13T18:24:35.771+10:00

It can be very tempting to keep putting the weights up each time you train. Hey! you're in a hurry, right? You need to get BIG fast!!OK, you start to train. You added extra weight and start to do a rep. It's almost too heavy. One look in the mirror tells the whole story. To accommodate the extra weight your form has got all sloppy. You are compensating for lack of muscular strength by leaning

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-36013999762928067342009-05-06T17:24:00.007+10:002009-05-06T20:37:00.447+10:00

To work out, or not to work out?.........hmmmm.........I'm not sure.Perhaps tomorrow will be OK.I'll just check out what's on TV first.......yeah!The catch with this sort of thinking is that when tomorrow arrives do you go through this whole charade again?...and the day after?....all the next week?And when you get in the bathroom in the morning and look at your naked self in the mirror........and

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-69939584244720861432009-05-02T12:31:00.005+10:002009-05-02T14:17:09.666+10:00

They reach for a Red!Sounds at first glance the type of workout we have here at home on a Friday night. A couple of reds, nibbles and a nice dinner, followed by a movie.Well...........not really."aRed" is a new workout machine, sort of like a multipurpose single station gym available through retail stores, but built for confined spaces. It has , because of zero gravity, to be able to handle very

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-14169758060409072202009-04-09T14:11:00.004+10:002009-04-09T15:06:49.534+10:00

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

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-49779401099878432932009-04-01T17:23:00.002+11:002009-04-01T18:06:12.397+11:00

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

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-54461081936313741462009-03-30T16:37:00.004+11:002009-03-30T17:21:02.320+11:00

When I used to train at a gym I was always amazed at the weights some quite obviously untrained individuals would attempt to lift. It was as if their greatest desire in life was to injure themselves.You've seen the types haven't you. The geek with arms the thickness of matchsticks strides confidently over to the weight rack and selects the 80 lb barbell. You can smell the testosterone. He's going

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-29723720607535507082009-03-24T16:32:00.007+11:002009-03-24T17:38:48.037+11:00

Avoiding injuries in your workouts should be your highest priority. You get just one body to use for your entire life's journey. Always treat your body with the respect it deserves. When you make a habit of doing so, your body will return the favour.The importance of warming up your muscles and joints thoroughly before attempting any heavy lifting can never be over-emphasised. Some light

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-9531376734957978892009-03-22T16:41:00.001+11:002009-03-22T17:24:38.685+11:00

What I mean by "my workout is my personal time" is that I treat my workout as a special time - just for me.Not only is it time to have a workout, it is also a time when I can shut out the world. It's for me, and me only. I allow no interruptions. I focus, I dream, I chill out, I enjoy, I plan.I plan what days and times I will have my workouts a week ahead. I deliberately set out to make them a

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-87947739166186930602009-03-19T11:57:00.007+11:002009-03-19T12:53:46.682+11:00

Great News! I have a freebie for you.A free gift worth $19.95 - absolutely FREE!"Avoid The Top 5 Bonehead Bodybuilding Mistakes That Nearly ALL Lifters Make!"Learn how to avoid 5 of the most deadly bodybuilding pitfalls that virtually ALL beginners fall victim to........This is a no obligation 5 part e-course written by champion bodybuilder Sean NalewanyjGo grab it now! Click the image above or

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com1tag:blogger.com,1999:blog-8769814651868349813.post-4523413860046248092009-03-17T16:49:00.004+11:002009-03-17T18:11:01.890+11:00

Another way of asking that question is:Do you have what it takes to be a success at anything in life?Because we both know, deep down, that the answer is the same. The question could also be:Do you have what it takes to be a great fly fisherman? or great cook? or great artist?So let's re-phrase the question:Do you possess the qualities required for success? Let's find out what they are. I did some

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-1934236552485057722009-03-15T17:22:00.003+11:002009-03-15T17:47:23.366+11:00

I guess what I have really been trying to demonstrate in this series of articles, as much as give you some good ideas for healthy snack foods, is that it can be just as easy and most times far more economical, to eat healthy snacks as to eat junk.If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-74374170024011221242009-03-13T16:41:00.003+11:002009-03-13T17:22:39.638+11:00

Protein and/or meal replacement shakes only just scrape in to this category of healthy snack foods. The reason - because they are better than nothing and always far superior to junk foods like candy bars! I believe it is always in your best interest to get your nutrition as naturally as humanly possible.But let's face facts, sometimes time and convenience are a problem. In most countries now it

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-20287547016950728152009-03-11T16:07:00.005+11:002009-03-11T16:53:44.455+11:00

Meat patties are a great little snack. Just make up a kilogram of Pattie mix, cook and store (fridge or freezer).Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.The basic recipe is the same for all the above:I kilo of the desired meat.3 or 4 garlic cloves.1 medium onion.2 eggs.freshly

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-79436983169899400522009-03-08T16:30:00.007+11:002009-03-08T17:12:34.750+11:00

Fruit is our next healthy snack food. Not only is fruit a healthy snack food, it is also inexpensive, convenient to eat and store as well as being one of the most "natural" foods available. Consider this - fruit grows on plants with the express purpose of attracting animals (plus humans) to eat it so as to spread the plants seeds and thereby ensuring the survival of the plant type.

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com1tag:blogger.com,1999:blog-8769814651868349813.post-90800060058192246802009-03-06T16:09:00.004+11:002009-03-08T16:02:11.447+11:00

Cottage cheese is protein rich, high in calcium, a good source of several minerals, while being low in fat and carbohydrates.While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-533760213130466202009-03-04T13:13:00.004+11:002009-03-04T14:00:07.534+11:00

In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!The next healthy snack food is a simple can of tuna. How easy does it get

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-26222589870589222662009-02-17T16:10:00.007+11:002009-02-17T18:56:32.187+11:00

This one is really a follow-on from my last post about almonds, and is mainly the recipe to make it at home. What is it? Think peanut butter only with almonds instead of peanuts.Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-61901270430381422372009-02-13T14:52:00.003+11:002009-02-13T15:38:04.890+11:00

Here is another of my choices as a healthy snack food. It doesn't get much easier or nutritious than the almond.Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-59032314927583870352009-02-11T15:52:00.010+11:002009-02-12T11:53:20.985+11:00

My number one healthy snack food is the humble egg.Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.Like some proof? Try this evaluation performed by a health professional and a bodybuilder:http://

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-67974044155088424062009-02-09T13:23:00.006+11:002009-02-09T14:29:43.856+11:00

With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.What do I mean?Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:- When eating, consider doing so in a spirit of thankfulness (gratitude).-

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-54302023366162473312009-02-05T20:57:00.011+11:002009-02-06T11:18:29.480+11:00

If you are anything like me, you occasionally get the "nibbles" - need a snack.The question is - What to have?Or more better put - What to have that's best for YOU, both taste wise and nutritionally.Before you reach for the usual easy solution of a biscuit, candy bar and/or any of the other umpteen number of different snack foods found on supermarket shelves; stop and think for a moment.There are

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-59927098909257852482009-02-03T14:55:00.006+11:002009-02-03T15:55:49.326+11:00

Following is a very good article by Tom Venuto, a natural lifetime (steroid-free) bodybuilder, fat loss and nutrition expert, and author. He expertly covers in detail the 8 main reasons why most people have already abandoned their new year fat loss resolutions.Already?Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-82163354105443816742009-01-30T17:24:00.005+11:002009-01-30T17:42:55.899+11:00

We are having a heat wave here at home. Day after day of above 40C. so just a short post today.When it's this hot I try to get my workout done in the morning as soon as possible.What? Skip the workout? Get outta here!!Triceps Workout.Close Grip Bench Press.25.0 kg (55.1 lb) x 10 reps (10)27.5 kg (60.6 lb) x 9 reps (9)32.5 kg (71.7 lb) x 8 reps (8)37.5 kg (82.7 lb) x 7 reps (7)42.5 kg (93.7 lb) x

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-21610208199630615012009-01-28T12:52:00.004+11:002009-01-28T13:37:40.492+11:00

I was going to do a lot of research on body types and prepare a great article. While looking for some info. I came across a site with an article that does the job really well.The article is by Paul Becker from http://www.bodybuilding.com/ and you'll find it here.The main thing to remember is that no matter what body type you happen to be, with proper training, information, and diet, you will make

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-55049906508525285102009-01-22T19:40:00.003+11:002009-01-22T19:58:25.627+11:00

Out of energy today. In fact, the last couple of days. It has really affected my workout. Why? Most likely I have been far too busy with this and that.I probably need to increase the calories a tad as well, coupled with some early nights should have me well and truly back in the saddle again. I hate to go backwards. I am an absolute devotee of forward progress.Shoulder Workout.Alternate Overhead

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-28633002855226664342009-01-20T12:26:00.003+11:002009-01-20T12:59:16.301+11:00

This requires a lot of introspection and imagination.It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-40298118747750134132009-01-18T16:51:00.006+11:002009-01-18T17:28:22.584+11:00

Answer: You.That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!What? Not happy with it?You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?Who is it?You!The journey of a thousand miles starts with one small

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-50122370230755460162009-01-16T15:04:00.003+11:002009-01-16T15:23:01.784+11:00

My wife is giving me the "hurry on".We have to go up to the city to meet a friend and have some fun.But, I'm determined to finish my stuff for today. Sometimes you just have to dig your heals in and put yourself first.Never mind - I'm nearly done.Phew! our daughter has just called in - this gives me just enough time to finish.Triceps Workout.Close Grip Bench Press.25.0 kg (55.1 lb) x 10 reps (10)

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-5893958161707197482009-01-14T11:26:00.008+11:002009-01-14T14:50:24.126+11:00

Just been idly flipping through some old muscle building magazines. A lot of ads for supplements, books, equipment and so forth. It's amazing that so many use terms such as "Build muscle fast" and "Add 25 lbs of rock solid muscle in 10 weeks".Turning my attention to some of the articles; couldn't help noticing in the body of some of the stories how many years some of the guys had been training

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-60748040675298763412009-01-12T15:18:00.003+11:002009-01-12T15:27:31.719+11:00

I absolutely adore the start of each new year.The past year is gone and forgiven. Stretching out in glory, all shiny and new, is a brand spanking new year. Brilliant!I hope you feel as enthusiastic as I do. Enthusiasm is a great friend.I did well last year, I will build on that success this year.I truly wish you well in all of your endeavours for this new start.Tomorrow, a workout.

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-16075665559354034062008-12-20T16:12:00.003+11:002008-12-20T17:17:15.311+11:00

So much complete crap is written today about dieting. All preying on the poor lost vulnerable souls who don't possess the mental energy required to do even just a tiny amount of personal research.I think that if you tried to make a list of all the diets out there each trying to grab the last dollar out of your wallet or purse it would take you at least a full day of writing. And you know what?...

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-51999888287633197202008-12-17T20:58:00.005+11:002008-12-17T21:34:31.358+11:00

Found some completely, totally weird stuff today. Some freaks have been using a product called Synthol to make their muscles grow to disproportionate sizes. Seems the biceps and triceps are a particular target.Take a look at this YouTube I guess it's another proof that some people just do not own mirrors.They look totally ridiculous!!!! Seems the joke is all on them. Apparently the results of

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-10517493015640829612008-12-15T12:53:00.004+11:002008-12-15T13:32:18.730+11:00

I have always believed it to be important to perform all my repetitions in very strict form. That is, complete and full reps with almost no cheating. When I can't perform that last rep to strict form I know that that is where I'm up to.I know a lot of people may advocate partial reps or cheating methods but I guess I'm just old fashioned. To me, a rep performed in strict style is the indicator to

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-49804307785518508402008-12-12T11:11:00.005+11:002008-12-12T12:16:57.469+11:00

In my last article I talked about how to approach the difficulties of keeping your workouts on schedule over the holiday break at christmas. I told you how for me it's not too much of a problem as our family goes camping and that presents it's own physical challenges and the length of our trip is only a few days.Not long enough to cause any fitness loss. But what if your holiday is for longer -

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-81829116215514296732008-12-10T13:41:00.002+11:002008-12-10T14:39:43.567+11:00

Christmas holiday time is fast approaching. Most businesses, in Australia at least, will close for a break of a couple of weeks. Lots of people take this opportunity to take a vacation somewhere. You've worked hard all year in the gym, or, if you're like me, in your home gym. Going on a vacation will mean a break from your usual workout schedule. What to do?A break from training for a week should

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-80248119798638345832008-12-03T13:16:00.008+11:002008-12-03T14:37:21.956+11:00

Bodybuilding, like all forms of sport or fitness training is very much a mind game. It's about visualization, motivation and goal setting. If you have little control over your thoughts and emotions then this is not a game for you.The old mindset of the dumb, muscle bound hulk has always been a great untruth perpetuated for far too long by people who were sadly afraid to go where we

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-19636225555419935162008-12-01T13:23:00.004+11:002008-12-01T14:24:38.697+11:00

It's a lovely summers day here in Oz. In fact it's the first day of our summer. The sun is out, it's warm and the wind is gently blowing. It is Monday and for the last four days I have been digging out and laying the foundation for a garden shed for a friend of ours. Pretty hard work but very satisfying when you look at what you have accomplished at the end of a day's work.As I was panting and

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-73196407088393853742008-11-26T11:28:00.003+11:002008-11-26T12:31:47.081+11:00

In my post before the last one (Nov. 17th) I talked about the many positive life lessons I have learnt from bodybuilding.That one was all about attaining goals in small doable incremental steps.Another lesson I have learnt is: how it is possible to push ahead even when it all seems far too hard - how not to be a quitter.Plenty of times I have been faced with a scheduled workout after a late night

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-24167787779744320772008-11-24T14:01:00.005+11:002008-11-24T15:31:44.466+11:00

As you may notice from the dates on my last and this post I have had a week off from training. My wife and I have been helping a friend move into a new house.If you remember, the last time I helped someone move house (my son) I copped an injury. So, I thought that this time I would take ALL caution to avoid the same this time.This brings me to the article I'm posting today. If for some genuine

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-31474976203333590512008-11-17T16:45:00.003+11:002008-11-24T15:37:55.648+11:00

There are many lessons about life that I have learnt from bodybuilding. The biggest lesson by far is that anyone can accomplish anything as long as they are prepared to take just one step at a time. As long as you are consistent with your workouts you will see your body change in a positive way over time. And so it is with all things in life.Set your sights on a target, break the journey to that

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-35478336677212465082008-11-14T16:46:00.003+11:002008-11-17T14:24:58.844+11:00

Big wide shoulders on a person can really make them stand out. If you or when you did watch Casino Royale you could not miss Daniel Craig as he stands up in the water - wow! great shoulders aren't they - thick and well rounded. That's what grabbed the attention of all the ladies (and some of the guys too - for many different reasons).A lot of guys spend lots of time on chest and arms, thinking

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-29472918873038632512008-11-12T13:44:00.004+11:002008-11-12T14:55:49.829+11:00

The thing about building muscle is that it is an extremely simple process. Just lift weights on a repetitive basis, increase the load as you reach certain benchmarks, eat healthy foods, get sufficient rest between workouts - rinse and repeat. Pretty simple huh!The human body is an amazing device that will always recuperate plus one. I mean, you have a workout and tear your muscle fibres down, you

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-90223804770569710882008-11-10T14:53:00.003+11:002008-11-10T15:36:09.429+11:00

I choose to use free weights at home as opposed to machines, etc. at a gym for the following reasons:- A set of assorted weights, a barbell or two, and a bench is a once only cost. I purchased my lot about 20 years ago. They don't really ever wear out, so apart from a few paint chips on the weights and I had to re-upholster the bench at one stage, that's all I really need. I do have a chin up bar

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-7047542974091323352008-11-07T15:59:00.003+11:002008-11-10T14:53:23.434+11:00

Why do I like to grow in strength? To me it's all about the essence of what it is to be a man. Another way of saying it is I just don't get the puny thing. I love to be able to pick things up with little or no effort. I feel at home in my body this way.I remember when I was young, looking at magazines in our local newsagency and marvelling at the fantastic muscular bodies of men like Bill Pearl,

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-35437807531961831502008-11-05T16:36:00.004+11:002008-11-07T15:57:44.392+11:00

I can't emphasize enough the importance of positive self-talk. It is the greatest tool for motivation, and not only in your workouts, but in most aspects of your life. Instaed of saying to yourself "I'm so unmotivated and tired today. I could really skip a day and workout tomorrow."Before you know it you've actually talked yourself out of something that once started you would really enjoy and

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-28677387872845359462008-10-31T13:41:00.008+11:002008-10-31T15:29:11.065+11:00

"PSSSST!..........hey you!......what's the secret?""The secret to what?""You know!""Oooohh!.....you mean the secret to building huge, gigantic, monstrous muscles and having a body others can only dream and drool about?""Yeah.........that one.......what's the secret?""Well..........the secret is...........w...e..l..l..........there is no secret.""No secret?""Hey, look, why the long face? Don't be

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-85318812308579905982008-10-29T19:27:00.004+11:002008-10-29T21:27:40.124+11:00

Your rest periods are just as important as your weight training. When you are not training (resting) your muscles then have the opportunity to repair and grow. Too much training and no matter how fit and strong you may be, eventually your progress will slow, stop and even reverse in extreme cases.If you train with enough intensity (working to momentary muscular failure on at least 2 or 3 sets),

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-39273849252135457312008-10-26T13:59:00.006+11:002008-10-26T15:19:35.817+11:00

Balance. Know where you want to go with this and acheive your balance. What do I mean? It's no good having "The Body" when the rest of your life is falling apart. I'm talking about an all of life picture.If your aim is to be a world champion bodybuilder, perhaps a Mr. ........... well your bodybuilding is going to have to consume a greater part of your waking hours. It is also going to consume a

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-65155459855349300282008-10-24T13:24:00.002+11:002008-10-24T14:26:47.029+11:00

The triceps are a strange muscle group. There sorta there but no one pays that much attention to them. The biceps are the movie stars - always the ones to be noticed, looked for and shown off.In reality it's the size of your triceps that will make or break the look of your arms. As the word says there are 3 main parts of the "Tri"ceps compared with only 2 for the "bi"ceps. This means that your

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-46067195120897336192008-10-22T14:43:00.004+11:002008-10-22T16:12:02.862+11:00

To do a T Bar row at home is not too difficult. A 6 ft. barbell is really required here. Remove the collar and any weights from one end. Place an old jumper or small blanket on the floor in a corner of your workout room (to protect your walls from damage). Now place the end of the bar with no weights into the now cushioned corner. Add the required weight to the free end, tighten the collar.There

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-20854829293571193382008-10-20T15:51:00.006+11:002008-10-20T16:39:18.327+11:00

As you will notice by the dates of this and the last post, I have had a few days off again to let my right arm heal some more. It's coming along fine now. I have changed my workout to allow for more warmup sets to help.Never be afraid to change your workout to fit your situation and circumstances. Don't let your workouts rule you - stay in charge - make sure you rule your workouts. After all,

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-84261306838574681912008-10-14T12:44:00.004+11:002008-10-14T13:29:34.030+11:00

Never neglect the use of your imagination. When about to perform a difficult lift, first of all imagine yourself going through all the motions (all the details) of that lift successfully. Imagine yourself completing the movement and how great you'll feel afterwards. Really feel it! Feel the emotion!It's a fact that your subconcious can't tell the difference between something imagined (pictured in

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-36723888777419113262008-10-10T11:09:00.009+11:002008-10-10T12:04:53.483+11:00

This workout is truly a lesson in thinking outside the square. Remember a couple of workouts ago I mentioned about tearing the muscles in my right arm when lifting a clothes dryer into position?Yeah, well, I knew today's bicep workout was going to be very interesting - was this actually going to work?The answer was an easy no. Not doing a barbell curl anyway. The arm in that position was just not

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-19254876824261842832008-10-08T18:31:00.004+11:002008-10-08T19:19:25.844+11:00

How many meals do I eat in a day? The answer is 5. If you can somehow squeeze in 6, great.Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.It's all to do with energy levels

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-59361928572614329292008-10-06T16:28:00.002+11:002008-10-06T16:58:55.815+11:00

I'm back - and doing back. I've had a week of very low physical activity nursing the damaged wing which has been improving at a fast rate (phew!). The reps are down a bit as my arm is still sore so I've only pushed it just so far, not wishing to go backward.To get where you need to be, and can see yourself being at, you need to keep on bashing away no matter what. Sure, your going to face some

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-22859232188569377942008-09-29T14:09:00.003+10:002008-09-29T14:49:08.859+10:00

Yep, you guessed it - hurt myself. Not working out either. I was helping my son move to a new house he has bought in the hills to the north of us. Picked up his clothes dryer from his garage. Carried it out to the truck. Got it into the back and had to lift it over something else to get it to the right spot, sitting on top of his workbench.As I turned and had the dryer at head height I must have

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-60213552702963171522008-09-25T13:26:00.004+10:002008-09-25T13:58:29.050+10:00

A quick word about food today. Try as hard as you can to eat food that is as close to natural as possible. That means cutting out processed foods altogether. Use butter to cook with - your body will thank you for it in so many ways.If you read the contents of a product whether in a can or packet and you can't easily pronounce any of the words or you have no idea whatsoever what they are, then put

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-60828569451966920342008-09-23T12:14:00.006+10:002008-09-23T13:41:24.414+10:00

The grip you use on any exercise should have more to do with joint comfort than anything else. I appreciate that you have been told all about narrow grip verses wide grip, but at the end of the day if a narrow grip is causing you considerable pain in your elbows, it's just not worth going on with it. Ditto with any other grip width.I suggest that you spend some time experimenting with different

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-22095426989856594852008-09-20T17:54:00.003+10:002008-09-20T18:30:19.657+10:00

Here it is folks. The greatest tip that you will ever get towards attaining your goals in building your size and strength. Nothing else will ever come anywhere close - anytime - ever.ALWAYS - repeat - ALWAYS - keep a workout journal.Simply, it's how you know where you've been and it provides the motivation to move to where you need to be. Go to a stationary shop or even your local supermarket and

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-22356380641374100182008-09-18T11:25:00.004+10:002008-09-18T12:00:26.851+10:00

Your workout comfort is paramount. Your workouts must be enjoyable for you to continue for the time necessary to gain your results. Your comfort is a great contributor to your enjoyment of any activity in life - not just your workouts.What makes for comfort? Clothes that are not too tight nor too loose. A clean, dry and non-cold area with enough room to easily perform your routines. Some privacy.

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-50985936207698652532008-09-16T10:42:00.003+10:002008-09-16T11:09:12.303+10:00

This will be the T-bar row as usual. Do I get bored doing the same excercises time after time? The answer is no, because it's not the exercise movement itself that I necessarily enjoy - it's the challenge of getting the reps up to my max. for that set so I can increase the weight for next time. That's the buzz. Progressive resistance training.T-bar Row.55.0 kg (121.3 lb) x 16 reps (16) *60.0 kg (

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-88096479300233105862008-09-12T14:27:00.004+10:002008-09-12T14:45:31.382+10:00

For the shoulders I usually do an overhead alternate barbell press. What I mean here is to first lift the barbell into position overhead. Now perform a behind neck press then follow up with a military press, now back to a behind neck press and so forth until done. Simple but very effective.Alternate Overhead Barbell Press.30.0 kg (66.1 lb) x 13 reps (16)32.5 kg (71.7 lb) x 11 reps (12)37.5 kg (

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-33809252440197390132008-09-10T20:31:00.003+10:002008-09-10T20:49:11.553+10:00

All I do is the bench press for chest. Why not cut to the main chase and stick with it. Make sure you always lower the bar gently ALL the way down to your chest so that the bar just touches it but never rests on it.Bench press47.5 kg (104.7 lb) x 12 reps (16)52.5 kg (115.7 lb) x 9 reps (12)60.0 kg (132.3 lb) x 6 reps (8)67.5 kg (148.8 lb) x 2 reps (4)55.0 kg (121.3 lb) x 7 reps (10)40.0 kg (88.2

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-51859983185256465762008-09-08T15:38:00.001+10:002008-09-10T20:54:13.404+10:00

This is as simple as it gets. All I currently use for biceps is a barbell. Nice. And again, you know, it's all you really need.Barbell Curl27.5 kg (60.6 lb) x 14 reps (16)30 kg (66.1 lb) x 10 reps (12)32.5 kg (71.7 lb) x 6 reps (8)37.5 kg (82.7 lb) x 3 reps (4)30 kg (66.1 lb) x 8 reps (10)25 kg (55.1 lb) x 11 reps (16)Leg Extension22.5 kg (49.6 lb) x 20 reps (20) *22.5 kg (49.6 lb) x 14 reps (20)

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-89032994244041601962008-09-06T17:39:00.000+10:002008-09-06T18:15:10.214+10:00

For triceps work I like to use an adjustable bar. That's one of those 2 circle do-da type thingy's that allow for unlimited grip angles. Takes the pressure off of the elbows!So here we go:Standing Triceps Extension (Adjustable Bar)27.5 kg (60.6 lb) x 14 reps (16)30.0 kg (66.1 lb) x 10 reps (12)35.0 kg (77.2 lb) x 6 reps (8)40.0 kg (88.2 lb) x 2 reps (4)32.5 kg (71.7 lb) x 8 reps (10)22.5 kg (49.6

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-36257455300393297222008-09-04T13:19:00.000+10:002008-09-04T13:57:06.946+10:00

As you can see I always do a different leg excercise with each workout - more out of convenience than anything else. My leg workouts are nothing too great as I have some arthritis in my knees. Just need to take care that's all.My workouts are very simple because it's really all you need. All weights listed include the weight of the bar (you're lifting that as well don't forget).T Bar Row52.5 kg (

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0tag:blogger.com,1999:blog-8769814651868349813.post-70044878018621224392008-08-26T18:36:00.000+10:002008-08-26T18:37:42.800+10:00

Working feverishly - won't be long!

Doug Allitthttp://www.blogger.com/profile/12519478399390444395noreply@blogger.com0