Body Building Training Principles

The big majority of people who take up exercising with weights desire to increase their gift degree of muscle size. Unfortunately, enthusiasm can be the bodybuilders worst enemy. Caught up in the throes of weight training, the aspiring trainee trains all day, performs as many sets as can be tolerated, and then wonders why progress, if it comes at all, does so at an unbelievably slow pace. While muscle growth is a slow process at the best of times, it doesnt have to be excessively slow, providing that you train properly. In fact, if you train exactly as Ive outlined in this book, youll be amazed at the transformation in your physique in just a matter of weeks. The reason is that weight training is powerful medicine that forces your body into a virtually instant

response. The harder you train, the faster your body overcompensates in the form of additional muscle mass, but also, the harder you train, the more rest and recuperation your body requires to bring about the physiological renovations in your physique. Therefore, your initial program will be based on a three-day-per-week training schedule, which also happens to be among the summit result-producing methods of bodybuilding. The legendary Steve Reeves utilized this method exclusively in building his amazing

physique. Mike Mentzer, perhaps the greatest and most massively developed bodybuilder of all time, utilized a three-daya- week routine right up until the day he won the 1976 Mr. America title. In short, the three-day-per-week system works extremely well for beginners and is responsible for putting more muscle on more beginners than any other system of training in the world. Again, once you hit the intermediate stage, you will have to back off on the frequency a bit in order to permit your body ample time to fabricate the gains that your workouts have stimulated. Here are a few easy rules to follow that will help ensure your success.

1. Do not train more than three days a week.

2. Concentrate upon each exercise you do; try to build a mind-to-muscle link, whereby you are keenly aware of your muscles contracting against the resistance. Dont just begin a set with the idea of simply getting the weight to the summit using any means possible.

3. Dont cheat upon an exercise. Dont utilize body swing or momentum to complete a contraction, no matter

how difficult the exercise may become. Cheating increases momentum, which, in turn, diminishes muscular involvement in the exercise and, hence, reduces the exercises productivity. Your goal is to involve as many muscle fibers as possible.

4. Your training days will be Monday, Wednesday, and Friday. Try not to engage in all too strenuous on

your off days, as this would cut into your recovery ability, which should be utilized only to overcome the exhaustive effects of the weight-training workout. Performing other activities retards progress. If you miss a training day, dont panic and dont perform two workouts back-to-back thinking you can create up for it. Let it gothe extra recovery wont hurt your progress in the least and might actually help it along.

5. Perform each movement slowly and under control to ensure that the muscle group you are training is doing every of the required work and that momentum is not involved. Remember this rule of thumb regarding velocity: Lift the weight in two seconds, maintain it at the summit for another two seconds, and then lower it in four seconds back to the starting position.

Similarly  if you lift the same weight for the same reps on the same exercise as you did the previous week, why should your body increase its muscle mass? Obviously, it shouldn't...

Most of All Training, Nutrition and Rest and Recovery are more important than your training itself.

References

John Little (Beginning Body Building)

http://bodybuilding.com/