Bodybuilding

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.

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The question is, “How serious are you?”

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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.

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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!