Quick And Easy Bodybuilding Guide.

Let’s face it your body is a smart machine, if you want to be a champion especially in the sport of bodybuilding you have to continuously push yourself in EVERY way. The only person you compete against is yourself. The only person you have to stay ahead of in the game is yourself. To do this, it really boils down to just two things: master the art of listening to your body and master the art of not allowing your body and mind to adapt to your training and eating programs.

Athletes and the general fitness buffs lose their desire and motives for two reasons: boredom and lack of results. Boredom in the sense than their bodies gets use to a certain pattern of exercising and sooner rather than later adapt to that pattern. When this occurs results do not. When we are not mentally and physically pushed we end up staying at a certain level or worse give up on ourselves. This does not have to happen!

Tip! Feed the Spirit! Bodybuilding Champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for the sport, you have lost the main purpose for your efforts.

On a personal note, I have averaged five days a week exercising and won many bodybuilding championships by doing half the weight and exercises in half the time that most do. Why? Because of one simple rule; never allow your body to adapt to your program.

However, there are many of you who do the opposite and change things up too soon and too often. You don’t see results in a short period of time so you change it up. At the end of the year, if I would ask you, “What works for you?” You could not tell me, because you are confused with all the things you’ve tried. There is a fine line of when and what to change. Here are some suggestions on becoming a champion in any sport when it comes to mastering the art of adaptation:

Tip! More is not better! ? Bodybuilding Champions work smarter not harder. Efficiency and knowledge is the key to becoming a true champion.

1. Design your workout programs in twelve week cycles -
You could also call this periodization training. Your body works in cycles. Any more than twelve weeks and your body and mind get use to the pattern of your training.

2. Have a rest period between programs -
It is very important both physically and mentally to take a break to recuperate. This may be hard to do, but pays dividends down the road. Remember – More is not better!

3. Vary intensity levels on both cardiovascular and weight training workouts -
This continually pushes your body to grow and improve. Monitor heart rates and keep a good flow in your weight training workouts.

4. Set a time frame to your workout session -
This forces you to push yourself and not allowing your body to get in a rut. Do not allow your workouts to become a job to do. Enjoy it!

Tip! Leave your ego at the door! ? Bodybuilding Champions focus on the process and not on themselves. Your life should not center on you and you alone.

5. Alternate between machines and free weights -
Your body even gets use to equipment, reps and order of exercises. Change up once a while.

If you want to be a champion, these things must be incorporated into your workout plan. If you are afraid of change, experimenting or failing you will continue on the road of metiocracy. However, if you want to be a bodybuilding champion you must think outside the box!

Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Best selling author of the Changing from the INSIDE book series. Discover the common sense way to lose weight with out dieting. A proven formula the doctor’s DON’T want you to know about. For FREE MINI COURES click here http://www.resolutions.bz

Bodybuilding Done Right. Insiders Audio Guide To Muscle Building Secrets.

Yes, bodybuilding is an art! As the Potter molds the clay, so does the individual sculpt the body and mind. To the naked eye, most only see the exterior finish, to the champion; the art is in their history and in Rome.

The sport of bodybuilding dates back to the Roman days of the gladiator. While what may seem as meaningless posing and superficial gazing to some, to others who participate and understand reaches far deeper into the roots of tradition.

Tip! Get a mentor- Bodybuilding Champions are never afraid to ask for help. Champs know that knowledge is power.

Bodybuilding is unique in that it combines the unknown elements of human nature with nutritional science, exercise and psychology. As different as a finger print is the outcome of ones process of becoming a champion. A true champion believes the art of bodybuilding lies not in his/her external stature, but in the depths of their purpose for doing so. And for the true champion, greatness needs no explanation!

The sport of bodybuilding is about preparation, presentation and perseverance. To be a champion bodybuilder one must connect history with present day purpose. Without this one will never understand the true meaning of what it takes in becoming a true bodybuilding champion.

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Preparation:

Proper preparation consists of three elements: consistency, variety and efficiency. No matter what your goals are; consistent training, eating right and recuperation time all play a vital role in becoming a champion. There are no short cuts or off seasons!

Presentation:

As important as the preparation is the presentation. Whether it is a running event, game or bodybuilding competition it matters not, what is important is that moment in time on display. While many unknowns abound during your time in the spot light, presentations can be mastered by prior visualition of the event, studying event criteria and asking for advice from those before you. As any champion knows it only takes seconds to become a second place finisher.

Perseverance:

With out hard work champions are at best mediocre. There can be no seasonal or part-timers. Taking short cuts will only by you time to when you will pay the price either physically, mentally or potentially.

Personally, in the beginning I did not know I would be a champion, but what I did believe was sooner or later I would end up in Rome. Rome was not built in a day nor are champions. With a one day at a time attitude, in my mind it was only a matter of time to be where others only wished. Proper planning prevents poor performance!

Tip! Feed the Spirit! Bodybuilding Champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for the sport, you have lost the main purpose for your efforts.

It is only you who can become what only you can believe! Be a champion!

START LOSING WEIGHT THE RIGHT WAY FOR GOOD TODAY!
click here http://www.resolutions.bz Discover the common sense way to lose
weight with out dieting that the doctor’s DON’T want you to know.
Greg Ryan is a best selling author, former employee of Kathy Smith,
and high profile fitness expert.

Optimum Anabolics Bodybuilding Program Top converting natural bodybuilding and fat loss program for 6 years now comes to ClickBank. Promo tools @ www. musclenerdfitness. html.

What? Less is more! Yes, less is more! For the first three bodybuilding competitions I over trained. I thought the more weight, the more sets and the more the fat that was cut out of my diet the better the finished product would look. This mind set ended up costing me championships.

Quick And Easy Bodybuilding Guide.

In 1987 after training in Florida with Mr. Universe Brian Silk, I learned a valuable lesson. Brian was doing half the weight, half the sets in half the time I was known to do. He taught me the importance of allowing the body to rest, recuperate and rebuild. It just did not seem logical to me, I thought. “What if I lose all this muscle I worked so hard to develop?” But if he looked that way, I was willing to try. One year later I won the Mr. Michigan Bodybuilding championships. Remember these things if you want to become a bodybuilding champion:

Tip! Afraid of Change: Most thinks their way works best. Wrong! Bodybuilding is an art.

Workout Cycling (Periodization):

Set a time frame of ten to twelve weeks on a workout plan, and then take a week off.

Body Part Cycling:

Train each body part twice in seven days. There are different opinions about this, but my experience tells me to teach you to train body parts twice in a week, one heavy day and one lighter weight day.

Less is More:

Over training body parts can do more damage than good. Be careful not to think the more you do the better.

Heavy vs. Light Training Days:

In order to achieve a balanced looking physique, less joint aches and better muscle recuperation, training should consist of heavy – strength days and lighter – shape days. In other words, in your rotation of body parts work certain muscles heavier on some days and lighter and more repetitions on others. This allows better quality of rest between training days in the short term.

Body Language:

While this may be the hardest to master, it may be the most important. Learn to listen to your body and not your ego. Rest is important. In the short run you will not lose what you have worked so hard to develop. However, if you do not learn to listen, you will eventually be forced to take a break by the body shutting down. If your joints ache, sleeping patterns are off, more sore than usual after a workout or irritable, then chances are you need a short rest.

Tip! Never forget where you come from! ? Bodybuilding Champions never forget what the sport has taught them, where they have been or who has helped them along the way. Bodybuilding and life share the same principles: what you gain inside is more valuable than anything physical.

Mastering the art of recuperation may be the biggest obstacle you will have in becoming a champion.

START LOSING WEIGHT THE RIGHT WAY FOR GOOD TODAY!
click here http://www.resolutions.bz Discover the common sense way to lose
weight with out dieting that the doctor’s DON’T want you to know.
Greg Ryan is a best selling author, former employee of Kathy Smith,
and high profile fitness expert.

Tip! Get a mentor- Bodybuilding Champions are never afraid to ask for help. Champs know that knowledge is power.

“Goals change- decisions don’t!” This has always been a motto of mine. Once you make a decision to set a certain goal, do not turn around. Not sure where this comes from, but I don’t have it in me to turn around. This behavior really makes me take serious looks at my yearly and monthly goal setting.

My personal opinion is to have one major goal or competition a year, and no more. Sure you may have a competition that leads up to a major show, but don’t expect to be in peak form in both contests. Having said that, once you become a champion you may be able to stagger two shows really close together, but until them stick to one.

Mentally, I also believe that you should only do one major show a year. It’s hard to totally focus, gain size and eat extremely healthy all year round. If you are a trophy hunter, forget being a true bodybuilding champion.

Every one is different when it comes to pre-contest training. The art of it is to not diet to long, lose muscle and fry your brain, or do the opposite crash diet and lose muscle tissue. I personally like about four and a half months to have for pre-contest prep. On a side note; I also never rose over twenty pounds from my contest weight either.

Tip! Feed the Spirit! Bodybuilding Champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for the sport, you have lost the main purpose for your efforts.

Set one main contest goal for the year. Have an off season training program and an on season training program. This goes for your eating too.

Write all your goals down too – on season and off. This may sound retentive, but I also set thirty day goals to that lead up to the seasonal goals. Do what ever it takes to stay focused on the main yearly goal. There have been times that I had to set a daily goal just to get through the day.

If you have a training partner, allow him/her to see them and take a copy of them if need be. Give them permission to hold you to them no matter what. But, do not show them to anyone else. This is just a promise between you and your training partner.

Tip! Teach others what you have learned ? Bodybuilding Champions help others gain knowledge. The best champions are those who share the wealth, teach others and inspire hearts.

If you happen to not reach a monthly goal, do not fret. If you have competed before you know many variables abound. Patience, faith, determination, consistency and long term thinking makes a champion. If goal setting scares you because you have a fear of commitment, face the facts that you will continue to be mediocre.

Quick And Easy Bodybuilding Guide.

The question is, “How serious are you?”

START LOSING WEIGHT THE RIGHT WAY FOR GOOD TODAY!
click here http://www.resolutions.bz Discover the common sense way to lose
weight with out dieting that the doctor’s DON’T want you to know.
Greg Ryan is a best selling author, former employee of Kathy Smith,
and high profile fitness expert.

Tip! Ashamed to ask for help: The smartest thing I did when I was first started bodybuilding and competing was to ask for help. Knowledge is power when you adapt it to your personality.

By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learnt how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you’ve also built some rock solid muscle! But that’s only the beginning.

In recent weeks your workouts have probably lost some of their effect so, even though you’re lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don’t expect miracles though – from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you’ll be working your muscles more intensively, they’ll also need more recovery time to adapt and grow and that’s why you’ll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you’re not doing enough but the point is, you’ll be working your muscles very, very intensively and making better use of your time.

Tip! Teach others what you have learned ? Bodybuilding Champions help others gain knowledge. The best champions are those who share the wealth, teach others and inspire hearts.

As you gain more experience you’ll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I’m proposing is basically a 3-split of the body on Monday, Wednesday and Friday.

MONDAY (Chest, Triceps, Shoulders)

1. Chest Exercises

Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye – this is an isolation exercise that works the pectorals.

2. Triceps

Dips – this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders

Front military press – this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises – this isolation exercise works the shoulders only.

Bentover dumbbell laterals – this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls – compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts – compound exercise that targets the back and quads but also works hamstrings, calves and glutes.

Dumbbell rows – compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs – isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl – isolation exercise that works the biceps.

Dumbbell hammer curls – isolation exercise that works the biceps.

Tip! Pay your dues and do not cheat by taking steroids ? Bodybuilding Champions SHOULD do it the right way, without drugs! You can never replace hard work, and hard work always pays off. Others may not know you are cheating, but at the end of the day you do.

3. Forearms

Barbell wrist curl – isolation exercise that works the forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press – compound exercise that targets the quads but also works the hamstrings, calves and glutes.

Leg extension – isolation exercise that works the quads.

Leg curls – isolation exercise that works the hamstrings.

Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise – isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Tip! Ashamed to ask for help: The smartest thing I did when I was first started bodybuilding and competing was to ask for help. Knowledge is power when you adapt it to your personality.

It’s one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they’ve got into building muscle, it should be criminal!

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The reason we say this is because, if you are going to spend so much time, money, and energy trying to build the “perfect body”, you have to make sure that you not only look good, but also feel good?

We’ve identified what we call “Bodybuilding Sins” that lead to back pain, sciatic pain, and other injuries? read em and take action now if you are serious about bodybuilding and are fed up with your back pain.

Because there is so much information to share with you, we’ve broken it down into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.

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Here’s a breakdown of the articles to look for:

1. Article #1 – Choosing The WRONG Exercises (below)
2. Article #2 – Training Variations for Pain Relief and Maximum Results
3. Article #3 – Targeted Stretching
4. Article #4 – Targeted Exercises
5. Article #5 – Rest, Recovery, and Injury Prevention

Article #1 – Choosing the WRONG Exercises

Get ready, this is gonna hurt! The exercises most bodybuilders focus on the most, are the ones that cause the most problems? hopefully, you’re different J

Tip! Get a mentor- Bodybuilding Champions are never afraid to ask for help. Champs know that knowledge is power.

But before we share with you what those exercise are, let’s talk real quickly about what bodybuilding is?

Quick And Easy Bodybuilding Guide.

The goal of bodybuilding isn’t to get as big as you can, or at least to us it isn’t and shouldn’t be, but to build a balanced body that is as strong as possible in every way. For example, while being freakishly big may get people’s attention, it serves you no purpose at all?

while on the other hand, what if you were not only big, but also extremely strong and powerful, lightning fast, flexible, and agile enough to kick ass if needed?

So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexible? for example, we know a guy who can bench press over 350 lbs but can’t do a measly 50 push-ups!

Tip! Leave your ego at the door! ? Bodybuilding Champions focus on the process and not on themselves. Your life should not center on you and you alone.

The point is, the exercises you choose and how you perform them not only determine how big, strong, and flexible you are, but also affect how your body functions and whether or not you suffer from aches, pains, and injuries like back pain and sciatic pain.

Ok, here they are? the exercises that create the most problems and are most likely to lead to back pain:

1. Bench Press
2. Leg Extension

So, any of your favorites on this list?

While there are others, these are the two that cause the most damage.

There are several reasons why these exercises made our list of the “worst bodybuilding exercises”. First, all of them target areas that already tend to get worked a lot in everyday life and often times are overdeveloped?

Tip! More is not better! ? Bodybuilding Champions work smarter not harder. Efficiency and knowledge is the key to becoming a true champion.

and by focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal position?

and this leads to uneven pressure and wear and tear on your muscle, ligaments, tendons, bones, and joints and will sooner or later lead a break down or injury.

For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper back?

This all too common combination leads to what we call “Turtle Back”. You know what we’re talking about, when the shoulders are pulled so far forward, lats are as wide as barn, and from behind, their back looks like a giant sea turtle shell!

This “Turtle Back” posture can create neck, upper back, and shoulder pain and injuries faster than you can pop an Advil!

Plus, how many times during your day are you forced to lie on your back and push up a bar loaded with weights? There are so many better exercises for chest development that not only stimulate more muscle, but also build more usable strength.

Now let’s talk about the fabulous thigh builder, the leg extension?

Tip! Never forget where you come from! ? Bodybuilding Champions never forget what the sport has taught them, where they have been or who has helped them along the way. Bodybuilding and life share the same principles: what you gain inside is more valuable than anything physical.

Not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.

An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain. This imbalance is easily identifiable by what people often call “Bubble Butt” or “Ghetto Booty”.

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So hopefully you can see how important it is to choose your exercises wisely. We strongly recommend you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.

The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balance?

What good is muscle if you can’t use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger could you be if back pain and other injuries weren’t ruining your training?

Just imagine how bad things will be 10, 20, or 30 years from now if you don’t make changes to your training now? but don’t take our word for it, ask some of the older bodybuilders who are paying the price now… you can spot them easily at the gym because they limp around trying to find something they CAN do.

Tip! Teach others what you have learned ? Bodybuilding Champions help others gain knowledge. The best champions are those who share the wealth, teach others and inspire hearts.

Look for the next article, “Training Variations for Pain Relief and Maximum Results” very soon and in the mean time, if you are suffering from back pain or sciatic pain, here’s what you need to do?

Head on over to our website http://www.losethebackpain.com now to find out exactly what’s causing your back pain and the specific steps you need to take to get relief fast and get back to training at 100%.

Article by Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT, CPRS
Find out which back pain exercises actually work and you need to be doing? and which ones you must avoid like the plague!

Optimum Anabolics Bodybuilding Program Top converting natural bodybuilding and fat loss program for 6 years now comes to ClickBank. Promo tools @ www. musclenerdfitness. html.

Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to a whole new level — if executed astutely.

Here are some facts, on how Deadlifts can dramatically improve your physical power, to singularly maximized levels:

• Deadlifts Will Quadruple your Natural Testosterone & Growth Hormone Levels each time your subject yourself into this exercise (performed once / or twice a month.)
• Deadlifts Will Increase your Metabolism at Incredibly Fast Rates and Transform Fat into Pure Energy.
• Deadlifts Will help your urination, detoxification, and “gas-liberation” (don’t Cackle – it’s a fact)…
• Deadlifts Will Enhance your Sexual Performance & Desire, if performed Methodically.

  Tip! More is not better! ? Bodybuilding Champions work smarter not harder. Efficiency and knowledge is the key to becoming a true champion.

• Deadlifts Can Improve your Lung’s Functionality and Heart’s Efficiency, Dramatically.
• Deadlifts Will Boost your Immune System to recovering fast from various Illnesses.
• Deadlifts Will make you speedy, powerful, leaner, reactive, energetic…

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I lust the feeling of small in duration, highly intensive Deadlifts which successfully force my body, to excrete a constant flow of testosterone, that awakens a voracious beast inside me…

Quick And Easy Bodybuilding Guide.

After a ‘Deadlift Workout’ I can feel my sexuality rise so sky-high… my muscles so engorged, that my poise is automatically triggered and empowered to the absolute maximum.

About The Author

George Papazoglou is the Author & Creator of the http://www.Mega-Mass.com and www.Bodybuildingtips.net Bodybuilding Coaching Web Sites.

Tip! Never forget where you come from! ? Bodybuilding Champions never forget what the sport has taught them, where they have been or who has helped them along the way. Bodybuilding and life share the same principles: what you gain inside is more valuable than anything physical.

Welcome to article number 2 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.

Quick And Easy Bodybuilding Guide.

If you missed the first article, you can read it by clicking on the link below.

Here’s a breakdown of the articles to look for:

1. Article #1 – Choosing The WRONG Exercises

2. Article #2 – Training Variations for Pain Relief and Maximum Results

3. Article #3 – Targeted Stretching

4. Article #4 – Targeted Exercises

5. Article #5 – Rest, Recovery, and Injury Prevention

Article #2 – Training Variations for Pain Relief and Maximum Results

Bodybuilders are a stubborn bunch? almost as bad as runners! And they tend to follow the “HERD” doing whatever exercises and routines the “pros” are doing…

Now, if your goal is to be as big as possible and you are not at all concerned with your health and fitness, don’t even bother this article? this article is for bodybuilders who ARE concerned about their health and want to be big, strong, powerful, and agile? if that’s you, read on?

The reason so many bodybuilders suffer from so many different injuries is because there are several things the “pros” don’t tell you?

Tip! Feed the Spirit! Bodybuilding Champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for the sport, you have lost the main purpose for your efforts.

First off, the articles that you see in all the muscle mags aren’t even written by the “pros”? and the workout routines they recommend are always extreme and often not even used by the “pro” who supposedly wrote because their main goal is to sell magazines? not give you the real deal on bodybuilding.

If you are serious about bodybuilding and want to achieve your true peak, you need to stay injury free? and that’s just about impossible if you train they way most bodybuilders do.

There are several key strategies that you can use right now to not only eliminate any aches, pains and injuries you currently have, but also keep from creating more muscle imbalances in the future.

Tip! Leave your ego at the door! ? Bodybuilding Champions focus on the process and not on themselves. Your life should not center on you and you alone.

Strategy #1 – Target the Weaklings!

No, we don’t mean the exercises you think your weak at, or even the muscles you think are underdeveloped? what we mean is the muscles that are weak in relation to the opposing muscle group.

For example, in the first article we talked about why the Leg Extension is not a great exercise and why it’s responsible for so many cases of knee, hip, and back pain? and the reason is, most people, especially bodybuilders, are already over developed and stronger in the quadriceps? and usually have a significant imbalance between the quadriceps and hamstrings.

Another reason bodybuilders tend to develop so many severe muscle imbalances is because they emphasize the front of the body more than the back? a great example of this is what we call “The T-shirt Muscle Workout” and it usually consists of dozens of sets of chest and biceps?

Tip! Ashamed to ask for help: The smartest thing I did when I was first started bodybuilding and competing was to ask for help. Knowledge is power when you adapt it to your personality.

you know what we mean? in just one workout you do flat bench, incline, decline, pec deck, dumbbell fly, cable cross overs? and then for biceps you’ve got barbell curls, dumbbell curls, preacher curls, cable curls, machine curls, and the list goes on?

So instead of emphasizing the muscles that are already strong, why not really hit those weak and under worked muscles like: neck, upper back, shoulder rotators, hamstrings, glutes, hip rotators, lower abs, and shins.

These areas tend to be weak, tight, out of balance with their opposing muscles, prone to muscle strains and pulls and most importantly, these imbalances lead to major injuries and conditions like back pain, knee pain, rotator cuff tears, tendonitis and others.

Tip! More is not better! ? Bodybuilding Champions work smarter not harder. Efficiency and knowledge is the key to becoming a true champion.

All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances? and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our “Lose the Back Pain Video“.

Strategy #2 – Experiment!

Here’s a personal challenge for you: Replace at least 1 of your normal weekly workouts with something totally different like combat martial arts, kettle bell training, functional training, or even strongman style exercises.

Tip! Get a mentor- Bodybuilding Champions are never afraid to ask for help. Champs know that knowledge is power.

For example, instead of doing your super heavy, 3 inch partial rep leg presses, try a single leg squat? and if that’s easy, try adding weight! Or instead dozens of sets of shoulder presses and lateral raises, see if you can do 1 handstand push-up.

Bodybuilding And Steroids With Mick Hart. Mick Hart’s Awesome, Hot Selling, Bodybuilding And Anabolic Steroids Guides.

Those are just a few examples? do yourself a favor and experiment with other types of exercises. You can find hundreds of different types of training styles by taking classes, reading books, watching videos, surfing the web, hire a personal trainer, etc.

We aren’t asking you to give up your traditional workouts? but just cross-train a bit so you not only work towards a balanced body but also towards a stronger, more powerful and usable strength. Again, what good is muscle if you can’t use it!

Strategy #3 – Switch It Up!

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Another great way to minimize the number of missed workouts due to injuries is to vary the exercises that you do for each muscle group. For example, if you always do barbell squats try rotating in other exercises like single-leg leg presses, trap-bar dead-lifts, d-bell squats, etc.

Conclusion

Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next two articles we’ll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises and stretches. In the meantime, be sure to read thru all of our detailed articles and if you have questions, please post them in our discussion forum.

Article by Jesse Cannone, CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS of http://www.losethebackpain.com. If you’ve got back pain or sciatic pain, you’ve gotta check out their video.

Tip! Egos: In many ways most people allow their egos to defeat them and get in the way of the full potential. You might not get this but, bodybuilding is NOT about you! Lose it, or keep on losing in life.

It’s important to set the way we’ll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. When we step on that stage, or conduct our daily business, whether with associates or judges, it’s our relationships with these people, and their opinions and impressions that will determine our personal and bodybuilding successes and victories.

The more dedicated you are to your bodybuilding goals, the easier it will be to show the judges your best physique. The greater your ability in controlling and handling daily communication, the more successful you will become with people and in personal endeavors.

Tip! More is not better! ? Bodybuilding Champions work smarter not harder. Efficiency and knowledge is the key to becoming a true champion.

Yet at various instances, opinions, that we may not necessarily condone and desire to receive will come through from other people.

The levels of our flexibility in handling outside feedback will greatly determine the impressions that others hold toward us, the way we view ourselves, and the results of our goals. You see, the way we respond to events reflects whom we are within.

Thus, by developing the ability to positively respond to events and changes that occur in our life, and respond to them in a constructive matter will greatly enhance the quality of our actions, create positive impressions about who we are for ourselves and others, and enable us to rise to higher levels of quality and results.

I believe there are three forms of opinions. More precisely, there are three roots from which they manifest.
Criticism is a way of justifying one’s own weaknesses.
First are the people who are jealous and will criticize your achievements to lower you to their level, thus making themselves feel better. Those people usually accompany words like “can’t”, “impossible”, “I don’t have time”, and so forth.

Tip! Ashamed to ask for help: The smartest thing I did when I was first started bodybuilding and competing was to ask for help. Knowledge is power when you adapt it to your personality.

Steer clear, by nodding your head with disguised agreement, as anything further would be just a waste of time.

A second scenario would involve an advice that is in our control to determine whether it is perceived as offensive or constructive.
For example, if a gym member or someone with more experience and knowledge, comments that your legs are small, avoid get offended by shouting back “Huh, do you know how hard I blast my legs, they are not small at all”. This automatic response is perfectly fine, due to the desire to avoid negative feedback, also since we don’t like to be put down. Even if we know what’s stated is right. Especially when there’s hard work involved.

Yet I believe there’s always room for growth. Always. So welcoming these types of suggestions could be even beneficial to help us excel and achieve greater results. So the next time some one criticizes your legs, say “Thanks!”, and make a note to use that as an advantages on your next leg workout.

A third opinion is a compliment. Use the compliment to appreciate your achievements, and enjoy the ride along your journey. Often times we don’t appreciate our efforts enough, and what we have achieved. Yet at the same time, avoid letting that compliment put you in ease. Continue striving for your goals, with full dedication and persistence, and you’ll achieve what you set out to do.

Tip! Never forget where you come from! ? Bodybuilding Champions never forget what the sport has taught them, where they have been or who has helped them along the way. Bodybuilding and life share the same principles: what you gain inside is more valuable than anything physical.

And remember, Be patient. Build it, and it will come.

You can also contact Mike at Mike@RepsOfPain.com
And Visit his website at www.repsofpain.com

Mike Vainshtein, a bodybuilder and motivational speaker shares his power mental and motivational strategies to take your bodybuilding and life goals to a higher level of performance, quality, and results.

Tip! Feed the Spirit! Bodybuilding Champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for the sport, you have lost the main purpose for your efforts.

Welcome to article number 2 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.

If you missed the first article, you can read it by clicking on the link below.

Here’s a breakdown of the articles to look for:

1. Article:1 – Choosing The WRONG Exercises
2. Article:2 – Training Variations for Pain Relief and Maximum Results
3. Article:3 – Targeted Stretching
4. Article:4 – Targeted Exercises
5. Article:5 – Rest, Recovery, and Injury Prevention

Article:3 – Targeted Stretching

Stretching can be great, but it can also make existing injuries worse or even bring about new ones!

The key to making stretching work for you is knowing which stretches you need to be working on? and just because a muscle feels tight, that doesn’t necessarily mean it needs to be stretched.

For example, many people stretch the hamstrings because they feel tight and they think the hamstrings are limiting their flexibility?

the fact is, most of the time the hamstrings are “tight” because they are constantly being pulled / lengthened due to muscle imbalances that tip the pelvis forward.

As you can, when the pelvis tips forward the hamstrings get pulled upward and are constantly held in a stretched position?

And this is why millions of people can stretch their hamstrings every freakin day and never make any improvement in their flexibility?.

Are you one of those people?

If you are, you need to stop stretching your hamstrings and find out exactly which muscles you need to be targeting by reading the rest of this article?

Not only does this forward tipping of the pelvis (which is caused by muscle imbalances) keep the hamstrings tight and make it very difficult to make improvements in the muscles flexibility, but it also leads to the following:

? increased stress / wear and tear from the ankles all the way up the spine

For example, the forward tipping of the pelvis places uneven pressure on the ankle, knee and hip joints and also many of the vertebrae in the spine.

? weakens the hamstrings, inhibits normal functioning and increases the likelihood of hamstring pulls

When the hamstrings are constantly being strained because of the muscle imbalances, the muscle is weak, not able to function as it normally would, prone to injury and without correcting the muscle imbalance recover can take up to 9 months to a year, or longer!

? creates excess curvature in the lower and middle spine

This tipping of the pelvis places excessive amounts of abnormal stress on the muscles, vertebrae and discs in the lower and mid spine and this sets you up for potential injuries to the muscles of the lower and middle back?

Plus, it also causes the discs between your vertebrae to wear down and deteriorate much faster than they normally would and this sets you up for degenerative, bulging, protruding and herniated discs along with numerous other spinal conditions like arthritis, spinal stenosis, and the oh so popular sciatica!

This hamstring example is just one of many? muscle imbalances are responsible for nearly every ache, pain, injury and condition out there!

Here are a few more examples of injuries / conditions that are caused by muscle imbalances and can easily be prevented and/or eliminated with targeted stretches and exercises:

? upper back and neck pain
? shoulder injuries (rotator cuff)
? elbow and wrist pain (carpal tunnel, tennis/golfer/baseball elbow, etc)
? knee pain (runners knee, chondromalacia, ligament tears, etc)
? hip pain (IT band syndrome, bursitis, etc)
? ankle pain (Achilles tendonitis, shin splints, plantar fasciitis, heel spurs, etc)

All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances? and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our Lose the Back Pain Video which is designed for anyone suffering from back pain or sciatica.

What the heck is a targeted stretch?

This is a question we are asked often and here’s the definition we give it:

Targeted Stretch – a stretch or stretching exercise that is chosen, based on physical assessments, to target a specific muscle or muscle group to increase the flexibility and range of motion in that area and bring the bones and or joints back towards the normal position.
When you compare a targeted stretch to general stretches like the ones found in Yoga, Pilates and the corny ones your doctor, chiropractor or physical therapist gives you, it’s no surprise they give little or no pain relief and almost always fail to get rid of the problem.

Conclusion

Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next article we’ll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises. In the meantime, be sure to read thru all of our detailed Pain Articles and post any questions you have on our discussion fourm.

Tip! Afraid of Change: Most thinks their way works best. Wrong! Bodybuilding is an art.

Article by Jesse Cannone, CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS of http://www.losethebackpain.com. If you’ve got back pain or sciatic pain, you’ve gotta check out their website!