10 lessons on body building
TRANSCRIPT
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10 Most Important Lessons-Achieve Bodybuilding Results
By Scott Jameson
Transforming Your Body
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Table of ContentsLesson 1:
Setting Goals that Make Gains
Lesson 2:
Finding a Gym that Makes You Train Hard
Lesson 3:
Muscle Up Through Consistency
Lesson 4:
Get a Routine that Effectively Creates Muscle
Lesson 5:
Training Partner Push your Muscular Limits
Lesson 6:
Training without Interruption
Lesson 7:
Intensity not Longevity to Build
Lesson 8:
Diet Eating to Achieve Lean Muscle
Lesson 9:
Supplements to Accelerate Growth
Lesson 10:
Rest Grow Muscle to their New Size
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PICTURES
Pictures in this document are obtained from the public domain. While bodybuilders shown in thisdocument used many of the bodybuilding techniques discussed, it should not be interpreted orassumed that they directly endorsed the material offered in book.
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Lesson 1-Creating Goals - Start with an
Result in Mind
Goals-The Foundation of Your
Bodybuilding Success Making Muscle
If you dont know where you are going, any path will do
As with any worthy endeavor including the sport of bodybuilding, goalsare an essential part of being a winner. I know what you are thinking,I just train hard and eat right and everything will turn out rightright?
Wrong. Oh sure you can make progress, but how do you know if you
have pushed hard enough or watched your diet close enough. Goals
will help you choose the path that supports the outcome.
I remember as kid that a farmer told me to keep his rows straight hefocused his eyes on a fixed object off in the distance. As soon as he
dropped his eyes lower to the front of the tractor, the rows began go
wavy. Whether you are driving a Ford tractor or driving weights to
build your chest, goals are an essential.
So what are good goals in bodybuilding?
I have spent 30 years in business world and good goals are goals that
are SMART. SMART is an acronym for
Specific
Measurable
Aligned
Realistic
Time bound
Specific means to clearly define what is to be accomplished. Forexample, specifically you may want to gain 10 pounds of muscle in the
next 12 months. If you are concerned about body fat you may want to
include at what % body fat.
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Measurable is an aspect of specific. Measurable means that the
goal is objective rather than subjective. A subjective goal might be Iwill have more of the bodybuilder shape in the next 12 months. A nice
goal but it is not measurable. An objective goal would be thequantification of the bodybuilder shape. For example; I will achieve a
40 inch chest/back measurement and a 32 inch waist measurement in
the next 12 months.
Notice how the Measurable goal drives your behavior in the gym and
at the next Home Town Buffet meal.
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Aligned means to be in harmony with other life goals. Bodybuildingthough it may be important to you, need to align with other goals such
family, work and health. For about 8 years, I lived and breathed
bodybuilding. At 31 years old, my wife gave birth to twin boys,
Daddys Training Partners. At this time, I had to make some toughchoices. Was I going to be a Dad or completely a gym jock? My choice
was, I think a wise one. I reorganized my gym time and became more
flexible to my wifes needs. Believe me I kept the gym important butnot at the inconvenience of her. When I did this for her she was more
sympathetic to an occasional inconvenience.
Be wise. Be holistic in your approach to your life goals. Failure to
choose wisely can cause an even greater loss in all your life goals
(especially Bodybuilding) if you go through a divorce or deal with out
of control kids. Get your priorities right and align bodybuilding
appropriately. Okay enough preaching.
Realistic means to choose an accomplishment that is reasonablyattainable in the time frame mentioned. For example, dont set your
goal to win the National Bodybuilding Contest next year when you
havent even competed this year. By the same token, dont set the bar
(no pun intended) so low that you can loaf your way to success. Makethe goal a stretch but realistically attainable. When I suggested a goal
to add 10 pounds of solid muscle next year that would be a good
stretch goal. By the way, 10 pounds of muscle is a lot. This is notsame to 10 pounds of weight on the bathroom scale until you check
that body fat.
My favorite ridiculous goal
Right after the first pretty spring day where guys can and do take their
shirts off, the following Monday youll see a lot of guys flock to thegym that you havent seen since Christmas holidays. I laugh when Ihear them say, I am going to get in shape for the summer. Well bud,
if you arent 90% in shape right now, you are not going to be in shape
for summer. It just dont work that quick.
Time Bound means to frame what you want to accomplish withwhen you will complete it. If you noticed in my examples above, time
was included in the goal. I will achieve a 40 inch chest/back
measurement and a 32 inch waist measurement in the next 12
months.
Now with your goal complete, go create in between milestones and
measurements. If you goal is to gain 10 pounds of muscle in 12months, work to gain 5 pounds in 6 months. If you goal is attain a
certain body part measurement, create some in between milestones.
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Okay so there you have it, the framework for creating a SMART goal.
Now snap to it. Write it down. Write it on 2 index cards and place
copies on the refrig and bathroom mirror.
"Now go harden some sweat into muscle.Scott"
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Lesson 2-Finding a Gym that Makes YouTrain Hard
Look Around! Is Your Gym Maximizing
Your Muscular GainsI bet you are thinking that my gym has all the equipment I need. Well,it is true that having the right equipment is an essential of
bodybuilding. BUT there are many other factors that play a LARGER
role.
First of all let me say this article is going to focus on training at a gym.
If you have chosen to train at your home, basement or garageor buddys private gym, you really need to really need to readthis article, perhaps even more than the reader that goes to a
gym.
Over my bodybuilding career, I have trained just about every place
imaginable but my workouts pound for pound and push for push where
best achieved in a public gym.
Golds Gym South Beach, FL
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I cant begin to tell you how many seriously minded people I knowhave bought the home gym equipment and never stuck with it. Or if
they do they often get lackluster workouts that at BEST produce
mediocre gains. The home (usually the basement) is so full of
distractions that training is gets bombarded into oblivion. The phonerings, the doorbell chimes, the wife interrupts, the TV distracts or that
home projects begs attention are all deterrents to a superior workout.
I have a very close friend that moved his training from the local gym
to his basement about 10 years ago. This guy had a spectacular
physique and was on the road to greater contest wins. He had themoney and created a really sweet personal gym in his basement. He
had all the goodies. The gym was loaded with the equipment, mirrors
and posters. But it might as well be museum because a year after he
created the gym, he chucked working out all together!
I know you say you may be different. If you are, you are in the
minority. Id say 99% cant do it!
I can't say it strong enough, find a good gym because the
environment is essential to mind blowing workouts that
produce extraordinary gains.
Okay enough preaching. What makes a truly great gym?
Basic Free Weight: Yes, the starting point is about right equipment.
A good gym should have plenty of free weights, dumbbells and
benches. It should also have plenty of machines that will provide
isolated muscle training. Spend some time evaluating what equipmentthe gym has for each muscle group. For example, if you are checking
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the gym for the chest workout, then does the gym have flat benches,incline benches, decline benches and heavy enough dumbbells? You
should do this for each muscle group.
Machine Essentials: Machines isolate muscle groups better than free
weights and are central if you going to pump the muscle to the max.Nautilus, Icarian and Hammer Strength are recognizable brands that
have traditionally produced high quality machines for bodybuilding.The gym should also have a decent selection of cardio equipment.
Again determine what is available for each muscle group.
By the way, if you dont know which muscle group a piece of
equipment works, most machines will generally have a label describing
what it does. Some equipment is more generic and if you don't knowhow to use it, you need to go read an article in the article in the
Routines Book call "Which Muscles Which Equipment".
Okay so whats beyond the weights and equipment?
While you cannot have a gym without the weights and equipment, the
following gym qualities will detonate your routine to be
nuclear!
Clientele: What kind of persons are training at the gym. Go to the
gym during the time that you will normally attend and CHECK THISOUT. If you see primarily geriatrics (old farts) recovering from a heart
attack or knee replacement, it is not likely they are going to stimulate
you to intense workouts.
Look for gym jocks! Those are the guys that are obviously serious
about their training. Observe the:
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The intensity of their workouts. How much sweating is goingon?
Their words of motivation during training. Do you hear anyone
saying, get it up push it out, you can do it or one more rep
Their present level of muscular development. It helps to havesome that are significantly superior bodybuilders that motivate
you to excel, some that are similar to your physique to create
competition and yes some less than your physique, so you canhelp them to improve. If some newbie asks for your for advice,figure you just received a compliment to your physique. Now
don't you feel like working harder!
Other qualities to look:
Does the staff look like they practice what they sell? At
least a portion of the staff should be into bodybuilding, fitness or
other sports that the gym can prepare them for. They should be
able to teach you about the equipment and also offer a spot toyou during an exercise.
Mirrors and equipment placement: This may sound silly but
mirrors are important to your training. This is not about
narcissism. It is about feedback. When you exercise it isimportant to see if you are maintaining good form. Properly
placed equipment will allow this to happen. Mirrors can help you
lock out those triceps, keep you back straight and preventexcessive cheating during the movements. Also seeing the
muscle work will provide positive feedback push out that lastrep.
Juice Bar: Can you get a protein shake or energizing drinkbefore a workout? Also this is location for chit chat and small
talk.not the gym floor.
If you are working at home, find a gym. If you are working out at agym, determine if it's the best. There was a time in my training that
the best gym was 30 miles round trip, while the lesser gym was a
mere 4 miles away. You can guess what I did.and it made a
difference.
Why do you think the best bodybuilding in the world all train ina handful of gyms in California? Location, location, location; it
makes the difference in their training.
"Sweat eventually hardens to Muscle". Scott
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Lesson 3-Consistency
You Have to Show Up to Muscle Up!
I have often said the single most important step in getting a goodworkout is to simply, SHOW UP. I know there are bazillion reasons and
distractions that will annihilate a workout, but that is NO EXCUSE.
IF YOU WILL JUST SHOW UP YOU WILL WORK OUT. Is that too
tough!?
In other words, be consistent and regular in attending the gym. Be so
consistent that if you did miss a workout for a legitimate reason (and Icant think of too many) your bodybuilding buddies ask where were
you? You should be a fixture in the gym; you are always there on
your scheduled days.
Okay so how do you do it?
Go straight to the Gym after Work- Do not go by the grocery, the
bank or your house. If I go home for even a few minutes after work I
am tempted do a few things, eat a quick snack and before long a fewminutes turn into hours and then it too late to hit the gym. I am better
off to drive directly from work to the gym every workout day. Make
this a habit.
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Schedule Your Gym Time- Just like work; you have certain hoursyou need to be at wok and this is same for the gym. If you have
standard 8 hour work day, it is pretty easy to maintain a consistent
arrival time. If your hours vary, then lay out your schedule
accordingly.
Let Your Others Know Your Schedule- Tell your wife, friends or
parents this is your scheduled gym time. If someone wants you dosomething or be somewhere during these hours, they know it is like
asking you to take off work. Tell them you need advance notice of any
such event. If there is a mandatory event that smacks your workout,plan ahead and make schedule rearrangement. But don't miss a
workout.
Feelings dont count!Im sorry but they dont. There are days I too
feel tired and just dont fell like going to the gym. Well my fellow
bodybuilders, it is not about how you or I feel. It is everything about
getting your butt to the gym. I remember reading that Arnold said onetime when he didnt feel like hitting it hard in gym he just went
through the motions finally left the gym mad at him self. The next day
he used that disappointment to motivate himself back to his peak. But
notice AT LEAST ARNOLD SHOWED UP.
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Plan Ahead to Find a Gym-If I am out of town, my gym bag is
packed with me so I can go the gym while I am away and right after
my plane hits the tarmac. Hunt down the local gyms in new cities.Before the days of the internet, I would get to the hotel, whip out the
Yellow Pages or ask the concierge for the local gym choices.
Nowadays, you search the internet for gyms in your traveled city prior
to arrival. I know this sounds fanatical but it can be fun seeing how therest of world trains and at the same time getting a workout. You might
even learn something.
Sometime circumstances dont allow me enough time so I must hit the
hotel gym. I dont like working out those lousy hotel gyms (if you call
them that) but psychologically I at least did my best under the
circumstances. Surprisingly, workouts arent too bad because manytimes the equipment is so unfamiliar and cranky; it tends to work your
muscles differently.
Show Up and Sweat will eventually harden to muscle!
"Sweat eventually hardens to Muscle". Scott
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Lesson 4-Your Routine
Pack on the Lean Muscle with YourRoutine!
Do you really want gains?
Will others notice that you are significantly bigger moreripped this summer?
Is there no mistake, you have the look of a bodybuilder?
Well your next most critical move is to implement a routine that will
blast your body to your goals. (See Lesson 1 above)
Step one is:
Plan before you step foot in gym!
To create your plan, define the 6 steps below to create your routine:
1. Training Days per week
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2. Body Parts per week3. Body Parts on which Day4. Exercises for those Body Parts5. Sets for each exercise6. Reps for Set
Days per Week
Factors that are going to determine how many days per week, should
start with your goals. If you intend on doing some seriousbodybuilding, two or three days per week is more of an interruption to
your life than a routine. Unfortunately too few days will not likely help
you achieve your goal.
If your goal is pack on 10-12 pounds of lean muscle (no fat increase),
you are going to need to spend some serious time in the gym. Thissite will not tell you that it easy. Four days is pretty much a minimum,5 days is better and 6 day means you are taking your goals seriously
and are likely to succeed. Seven days a week, I think is overtraining
and part of training is resting appropriately. Keep in mind even God
rested on the seventh day.
If you can only dedicate four day a week to the gym, then you shouldreevaluate your goals. (My assumption is that you had a serious
bodybuilding goal)
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Body Parts per Week
How frequently will you train each body part?... twice a week,
three times a week. I see the trends in the gym and normally what I
see is people training every body part only once a week. This is crap!
If you think competitive bodybuilding is achieved with this little of timein the gym, you are kidding yourself.
I know some are thinking that steroids will compensate for the fewertraining hours. Well it might a little, but keep in mind, the muscle does
not build on drugs it responds to exercise. Steroids only help rebuildthe muscle. By the way, if you are doing steroids, then YOU above all
should be taking advantage of the faster recovery by training body
parts twice or more per week.
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If you are able and really want explosive growth, train youirbody parts twice a week. See Routines book for a great
ROUTINE!Some body parts should trained even more. Work those abs 6 days a
week. They won't complain and neither will you when you take yourshirt off next summer. Train those slow growing calves 4 times a week
and see the calves become cows!
Body Parts on Which Days
There are bazillions of combinations to train various body parts onwhich days. Each will have a certain advantage. See Routines book
for a great ROUTINE! You could take the three day Push Pull routine
and simply double it and have a six day routine.
You need to determine what your body needs.
To set up your Routine:
Prioritize your body part needs. Weak parts should get
preferential treatment with extra training.
Place your toughest day of your training when your body is
freshest. After your scheduled day of rest, blast the next daywith your most intense routines.
Combine body parts achieve maximum workout intensity. Push
Pull is efficient but it is also the most tiring for the triceps. Works
what is right for you not what someone's else routine
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Experiment with different arrangement of body parts.
Exercises-What are the best.
Your exercises should include:
Basic movements are a must and should be first. For Chest
you must do Bench Presses, for Back you must do WID-E gripChin ups, for Legs you must do Squats, for Shoulder you must
do Presses, for Triceps you must do Dips and for Biceps you
must do barbell or dumbbell Curls.
Equipment or Machine exercises are essential for isolatedmuscle training. Nautilus, Cybex and Hammer Strength have
all developed specific machines with clear instructions to blast
specific body parts. Add these in after you do the Basics.
If you are not sure which exercises develop which muscle,
please go to the Routine Book and read "Which Equipment
Which Muscle Group".Sets and Reps
I have an entire article dedicated to this subject to help guide you
through the selection of Set and Reps. See Routines Book article call"How Many Sets How Many Reps". The point this lesson is you
must predetermine the Reps and Sets before you hit the gym. Don't
make those decisions while you are standing on the gym floor andwaste valuable training time!
Final Steps
Now that you have determined your Routine you still have a couple
more steps:
Write it down. Write down the Day, the Exercises, the Sets and
targeted Reps of your routine. Put it in log format. Here's anexample. Here a blank for you too fill in.
Record your Reps and Sets for each ExerciseAdjust your routineScrap the Routine once it becomes stale
Replace with Fresh Routine.
"Sweat eventually hardens to Muscle". Scott
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Lesson 5- Pick a Training Partner
Training Partners-The Key to ExtremeWorkouts
Are you doing Your Squat to failure?Are you limiting your down time between sets?
Has your bench press increased in the last month?
Is every workout a sweat grueling event?
Well if answered "no" to any of these questions, you likely don't have a
workout partner or at least not a good one.
A Training Partner is critical to achieving mind blowing and musclefrying workouts that leave your body in a state of muscular pain for a
day or two after that training session. So do you really want toGROW? REALLY!?
Then get a training partner and together take each other to limits of
training intensity. Notice I said TOGETHER! This is not about finding a
person that will push you through. You too must have that intensedrive to order up an extreme workout in the gym! These types of
workouts compel the muscle to grow and Grow and GROW.
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So how do you find a good training partner? (BTW these should be
your characteristics too!)
Training partner characteristics:
Desire- A yearning to improve. The craving for that good
muscular pain that changes to muscular growth.
Commitment- The dedication to Show Up for 99% of yourworkouts.
Accountability- Insisting excellence from your partner.Encouraging excellence when the attitude wanes.
Persistence-The perseverance to do the right thing regardless
of the natural feelings to slack off.
Personality- Compatible and likeable. You have to get along ifyou are going to train long.
Physically Comparable- Your level of development and
strength must be comparable to precipitate competitive training
(motivation) as well as the efficiency of using similar weights.
Okay, do you have a person in mind? Or are you still wondering how
you find such a person? Okay here's how to find a partner?
Finding the right partner:
1.Go to the Gym where bodybuilding is the norm. (See articleabove on How to Pick a Gym)
2. Train at your regular time and observe those persons that seemto have the characteristics above.
3. Get a spot from a perspective partner. A good partner willencourage you even if you dont know him.
4. Train a body part with a person to understand his Desire.5. Understand his workout schedule. Determine if there is match or
arrangement can be made to align workout times. (Assumes
step 4 went well)6. Inquire if he would like to train together for a week or two.
Evaluate Commitment, Accountability, Persistence and
Personality.
7. Share Goals. Are they similar and compatible?8. Gain agreement to train as partners regularly. This is a natural
extension if the trial period went well.
9. Keep the partner long term (a year minimum)Step 9 is a difficult step sometimes. Living in the gym day after day
with your training partner can become a drag. Keep in mind this
arrangement is bodybuilding partnership not a marriage.
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Okay, now that I have a partner what next?
Responsibilities of the partner:
Encourage the each rep of training. Compliment improvements.
Expect success.Create Accountability: Show Up on time. Expect your partnerto Show Up on time.
Communicate necessary schedule changes. Provide feedback
and tips real time during workouts for training improvements.
Push the Limits. Make intensity a priority by adding moreweight, limiting rest between sets and driving force reps.
Help. Provide a lift off, a spot and push the reps to failure.
Prepare your partner for a contest. Evaluate his posing, keep
his diet in check and encourage his attitude.
Work toward improved routines. Modify exercise selection.
All set? Good! Get a good partner and your old workouts will seemmediocre!
"Sweat eventually hardens to Muscle". Scott
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Lesson 6-Training without Interruption
To Muscle Up You Got to Pump Up
Interruptions are the arsenic of muscle growth.
A guy by the name of Keith came over to me tonight during my armworkout. I was having a great arm routine. Veins were popping out all
over. The both bis and tris were pumped and felt great. I wassweating too which is often difficult since arms are relatively small
muscle group.
Anyway Keith said, What do charge to help me figure out what I am
doing wrong? My first words were nothing. (As you should know
by now I just want to help you succeed.) Anyway he wanted to
discuss his routine right then and there but I politely cut it off and
said, Ill be done with my routine for the day in 10 minutes, can I get
with you then. Of course he said "no problem".
There was no way I was going to stop my arm exploding
workout, blow the pump that I had, so that I could talk
bodybuilding routines with Keith. Granted I did want to help him.
Are you minimizing muscle growth?
Are you turning an intense 1 hour routine into a mediocre
hour and half?
Do you get distracted, mind wanders and look around? Quitit.can I say it againjust quit it. Discipline yourself to get all the
muscle development in the gym you can.
The gym floor is place of business. The business of building
massive amounts muscle over a period of time. It is not a place to
shoot the breeze, become the personal trainer for 10 minutes or read
Muscle and Fitness magazine before your next set.
You work your butt off without interruption, and when you are notpounding the weights, you are preparing your mind for the next vein
popping lift. If you will stay focused and intense on the gym floor, over
time theyll figure you out and pretty leave you alone.
Can you imagine Jay Cutler stopping his routine to talk? I laugh
just thinking about this. He didnt get to the Olympia on words but on
work.
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Remember Lesson 3 "You Have to Show Up to Muscle Up"? Good
for you. Now this next lesson, To Muscle Up you got Pump Up.
And that means working without interruption because the pump is
achieved by pushing more and more blood into muscle. Stop for just afew minutes and its gone. And when its gone, you arent getting back
in this routine with the same intensity. So kiss that muscle growth
good bye!
How do I discipline myself to train without interruption?
Set a time limit to complete each body part. For example,
maybe you allow 20 minutes for biceps and 25 minutes for
triceps. That will keep you moving and focused.Feel the pump and work to keep the pump. Youll know if
you are losing it by taking too much down time.
Have a librarys mind setto the gym floor, No talking.
Conversely define the fun zones as the locker room, juice bar
and front desk. Talk there.
How do I handle others?
Inform others, like I did Keith that you cannot talk right now.
Ninety nine percent of the gym jocks will get the point and allow
you maintain your training.
For those that dont get it:
Stay focusedand dont make eye contact
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Avoid training within conversation distanceIf sharing equipment, push them to spend less time and do
their next set. Not only will they find less time to talk but will
likely quit early avoiding too intense a routine.
Excuse yourselfby saying, sorry I need to do my next set.
Redirect conversation to later time
Now with all this said, does this mean that you cant speak to otherson the gym floor? Well for regulars Id say NO. Frankly, I try to greet
everyone and be friendly. I see the regulars daily and consider them
my gym friends. We also may help each other with a spot or somefeedback. It would be totally appropriate for another gym jock
to coach me, correct my form or encourage me. But this is in
alignment with an intense workout. It would be totally inappropriate
after a simple greeting to discuss during your workout the football
game from Sunday.
So get pumping with workouts that are focused anduninterruptedand I will see you at the top!
"Sweat eventually hardens to Muscle". Scott
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Lesson 7-Intensity not Longevity
Sweat Eventually Hardens to Muscle,Really!
Youve just worked out and spent an hour and half in the gym. Youstayed focused, lifted and avoided making the gym floor a social area.
You did your dutyright?well maybe or did you just loaf through the
motions?
The next level up from not wasting your time in the gym is pushing
your time in the gym to be intense. Sweat really will eventually harden
to muscle. The norm today seems to be to do a set and rest 5minutes. What are you a power lifter or a bodybuilder?
The body returns to about 80-90% of the original strength in about 60
seconds. In one minute you should be able to swap plate and take a
brief rest. But now back to gas. Tear down those muscle fibers, force
feed the blood into the veins, make the muscles bloat into pump andcause the body to tax the respiratory system to the point of sweating!
Now that is intensity.
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Now take a minute (maybe a minute and half) to swap and rest. Nowget going again. Remember I said that your strength recovers to 80-
90% in the first 60 seconds. Well if you are tearing down your muscles
on each set, your muscles are weakening. Good! Muscle recovery is
really 80-90% of your previous sets strength. You are working
yourself down in weight. This is good.
Lower your weight; do not increase your rest time.
Need I mention that intense workouts are going to require a trainingpartner (See "Picking a Training Partner"article above.. How else
are you going to move this quick, get a spot to be safe and push your
sets to failure? It screams partner!
Heres the Set Cycle:
1. Start your set2. Do reps to the point failure, force reps or negatives. Help me
partner.3. Rest minute to minute and half. (Ill concede that there are
differences between bodies)
4. Start your next set (repeat back to step 1)Once you have completed your sets within in an exercise group, take a
2-3 minutes rest to replace the weight, get a drink of water and locate
and start your next exercise.
Here's an Example for Training the Back:
T Bar Rows
Start set 1 of T bar rows
Rest 1 minuteStart set 2
Rest 1 minute
Set 3Rest
Set 4
Rest 2-3 minutes before going to next exercise
Wide Grip Chins
Start Set 1Rest 1 minute
Set 2
Rest
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Set 3Rest
Set 4
Repeat this Set Cycle for your remaining back exercises, Close Grip
Rows and One arm dumbbell rows.
Take 5 minutes rest between body parts.
At the end of the routine the Back should be fried. If your next body
part is Biceps, its okay to take 5 minutes between body parts. Your
Back has gotten all its gonna get and it should have been a good one.
But use those 5 minutes to prepare yourself mentally for the Bicep
routine.
Here are the benefits ofIntensity Training:
Accelerated Gainsandisnt that what its all aboutCreates a good soreness of the muscles for a couple of days
Elevated heart rate and aerobics benefit
Reduced time to complete your bodybuilding routine so that
you can:
o Use this time to add in few extra sets of Abs or consideradding another body part to your routine.
o You use as an early out the gym occasionallyIf you can now finish your routine in 45 minutes, you really need to
consider upping the content of your routine. One hour is a minimalamount of time to workout. A routine with an hour and half contentwill move you faster to your goals. I am sure you might have weak
body part that could be trained twice a week. Or do some specialty
muscle training like neck exercises.
This was true for me. Sometime ago, I found I could do Bis and Tris
in about 45 minutes. So I added forearms into my routine as a
complimentary part. I also added some additional Ab work.
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Implement Intensity training into your routines and harden up!
"Sweat eventually hardens to Muscle". Scott
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Lesson 8-Diet Eating for Lean Muscle
Diet: The Hardest Part of Bodybuilding
I have often said the training is easy, the diet is hard. Why is
that? I think by nature we prefer greasy, sweat junkie food overdrained can of tuna or a broiled chicken breast. You know what I
mean! Secondly, eating is not something you can just give up. You can
live without smoking cigarettes but you cannot quit eating.
Eating right (dieting) is as important as training. If you haveTrainedwith Intensity(and you better be!) as described in previous lesson,
you need to feed the muscle the proper nutrients to rebuild muscular
size and strength back.
Muscles stay sore longer when we fail to feed them.
A few years ago, I did something really stupid. Funny thing is that I
know better but thought I could get by. I had picked up a few extrapounds. I hadnt competed in sometime and was unmotivated to stick
to strict diet. I felt I had a fairly fast metabolism but as I have gotten
older, the weight came anyway. I was probably 10 pounds over
weight.
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I started what I call the typical world diet. I was skipping meals,adding ephedra to my diet and was way down on what I ate. Well I
lost weight alright but picture was not pretty. I continued to work out
of course. I whipped off 10 lbs in no timeunfortunately it was mostly
muscle. The body is funny. It will strip the muscle along the fat.
Doesnt make sense does it?
I took some time but eventually wised up and returned to the basics ofbodybuilders diet.
Let me give you a quick disclaimer here. First I am not dietitian, so I
will not be laying a exact intake program. Check with your doctor.
Secondly, if I did lay out my diet, that which specifically works for me
generally does not work for someone else. Lastly, yes there arefundamentals of eating that work for all bodybuilders. So lets
dig in here.
Most of these fundamentals are not new. I heard an old preacher say
one time, We really dont need a new message, we just need to be
reminded of the old one. Well ditto here.
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Diet Fundamentals (non contest or off season):
Food content should be high protein, mediumcarbohydrates and low fat. This is different than what the
USDA recommends but hey look at the rolls of fat flopping
around on the typical American. We need the protein to rebuild
the muscle. A rule of thumb is that you need 1 gram of proteinfor every pound of body weight. Do this and this willreorganize the carbs and fats.
Eat often and smaller meals.As a kid I was told, dont eat too
close to a meal or you will ruin your dinner. So we abstained
from eating then pigged out at dinner. This is backwards. Youwant to eat about6 small meals a day. Actually, I would notcall some of these meals but rather snacks. I frequently snack
on nuts or a protein shake between meals.Eat Fresh foods before frozen, eat frozen beforeprocessed foods. We live in a world where food is loaded withpreservatives, artificial coloring and is bleached, and stripped of
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its original nutritional value. Eating fresh peas over canned peasis a huge improvement.
Eat fish, foul before you eat red meat. When eating red
meat, find the leaner cuts. Pork gets a bad rap, but it is easy to
trim the fat most pork. Pork tends to have the fat layered on theoutside of the meat. On beef, the fat tends to marble through
the meat. It is difficult to trim out. A juicy steak means a fat
enriched steak. The fat on both beef and pork are saturated, theworst of fat.Broil, bake or grill. Avoid fried anything in saturated animal or
hydrogenised fat. These are saturated and trans fats and are bad
for your heart and circulation. Any fat that is solid at room temp
is generally saturated.Even though we often eat too much, fats are an essential
part of your diet. Be sure you eat right fats though. The best
fats are unsaturated. Use olive, peanut and vegetable oils in that
order. I love peanut butter. Its sad how an excellent food can be
trashed by processing. Peanut butter was originally, peanutsground into paste. If you leave this natural peanut butter sit for
a period of time, the peanut oil will separate to the top. Jif andSkippy, take natural peanut butter, strip off the good oil, put in
hydrogenated fat then add loads of sugar and salt. They havethe nerve to say tastes more like fresh peanuts. Thats crap.Nothing tastes more like fresh peanuts that pure peanuts ground
into butter. Thankfully you can now buy again natural peanut
butter from Smuckers. Keep in mind most of these have a goodamount of salt. The best place is to go to a health food store and
buy fresh ground peanut butter. It is delicious.
How do I stay on a diet year round? Stay balanced by adhering to
a clean diet 90% of the time but occasionally let loose and enjoy the
other stuff? No one meal will ruin you.
The Clean Period-Sunday evening to Friday noon
I stay strict on my diet, Sunday dinner through Friday noon. That
means all these meals will be clean. By clean I mean no candy, cake,
cookies or anything else that is remotely sweet. No fried foods, butter,
margarine are allowed. A bit of oil may be used in some fishpreparation. Meats are lean and vegetables are fresh. Limit your
breads to mostly in morning. Any bread should be whole grain. Fast
food is always a no-no with the exception of salad.and they are that
great at these places. I cant think of any snack food, potato chip or
the like, that is good for you. Get rid of them. Show your discipline.
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Protein shakes are a must along with protein bar snacks to boost yourgram per pound of body weight. Milk is okay but skim. Nuts are great
snack food.
Maximize protein and limit your carbs.
Generally meals prepared at a restaurant are prepared for taste, in
quantities as if you havent eaten in weeks. Dont go during the CleanPeriod!
The Loose Period-Friday Dinner to SundayLunch
Dont think this is going to be a pig out time. But you can relax abit. A meal prepared at restaurant is okay but order as if you were in
your clean period. Youll get more enough fat and sugar in thesesupposedly "good for you" meals. Bake potatoes are to be eaten
without butter or salt. I know many places will let you substitutesteamed veggies in place of fries or a baked potato.
Order the grilled instead of fried. Watch that endless basket of bread
that is borderline cake.its pure trash. Drink water. No soft drink is
good for you.
All alcohol is catabolic, the opposite of anabolic. The reason being
drunk is called intoxication is because alcohol poisons the body. That iswhy the word toxic appears in the word intoxication. Simple, dont
drink and body build.
Occasionally I will share a dessert with my wife. I know it adds a ton of
calories with almost no nutritional value. This is a really letting loose
but actually I can turn it to a positive. I feel guilty and that means
tomorrow I will be watching my diet all the closer.
Once Sunday evening rolls around, I am back on the clean diet.
Keep in mind a contest diet is cleaner yet and there are no
loose periods.
Again I must emphasize the diet is critical to building lean mass. In allmy lessons, I have not told you any of this would be easy because it is
not.
Bodybuilding is hardest sport I know requires so much to
succeed. You can do as many have.Check out the inspiration
pics of those that have.
http://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htmhttp://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htmhttp://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htmhttp://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htmhttp://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htmhttp://www.bodybuildingprogramzone.com/Inspiring%20Photo%20Pages/inspiringphotos.htm -
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"Sweat eventually hardens to Muscle". Scott
Lesson 9-Supplements to Accelerate
Growth
Supplements: The Easiest Part of
Bodybuilding
Physical Recovery: I got to beat on this drum awhile longer.
Feeding yourself the right stuff after a grueling workout is necessary to
put the body on the road to recovery so you can hit it hard again at
the gym.
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As I have said before bodybuilding is hard work and done right,the body is continually in a state of recovery. As I mentioned in
the previousarticle on Diet, eating right is the first step to recovery.
However since the body is over stressed and eating often fails to give
you enough vitamins/mineral and protein, these two supplementsneed to be included in your daily diet. Good new is, doing this pretty
easy. It only takes money and minor amount of discipline to consume
these body repairing substances.
I look like a hypochondriac in the morning. I have one of those pill
dividers that are labeled with the days of week. I have learned thatshaking out a tablet from eight bottles every morning is pain. So I set
my week up by shaking out an entire week's worth on Sunday
evening. That means Monday morning; I pop the lid and gobble down
my daily dosage.
Here is what I take. I consider these the vitamin basics. This is not
intended to be prescription or recommendation for you. You shouldhowever layout your own combination. As usual consult your doctor.
My daily intake is:
Vitamin C -1000mg
B Complex
Vitamin E 400 IU
Calcium,1200mg with Vitamin D and MineralPotassium 90mg
Garlic 650mg
Multi Vitamin and Mineral
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Glucosamine and Chondroitin (750mg and 600mg
respectively)
Heres why I take what I take and you may want to as well.
Vitamin C is an antioxidant and an essential for healthy bones. Help
heal the body after a workout and aids the body in resisting disease.
B Complex- I wont go into which B vitamin does what. That an articlewithin itself. The B vitamins aid in the metabolism of carbs, protein
and fats. They promote muscle growth, muscle tone and theproduction of red blood cells. They fortify the white blood cells and theformation of antibodies. There more benefits of the Bs but these are
the basics
Vitamin E is another major antioxidant that supplies oxygen to the
blood and provides nourishment to the cells.
Calcium builds and strengthens the bones. It also builds healthy joints
that we bodybuilders tend stress by our heavy use.
Potassium aids to prevent muscle cramps.
Garlic-I dont know if it an old wives tail or theres really solid
evidence but I take garlic to prevent the common cold. I believe it. I
havent had a cold in years. Garlic is an antioxidant and medical
science has shown that it has antibiotic affects.
Multi Vitamin and Mineral- I take primarily for the main and traceminerals that affect mental well being and muscle strength.
Glucosamine and Chondroitin- If you have been in the gym long
enough, you will have joint pains. I feel like it give me some joint
improvement.
Buying Vitamins
I have been around the block on this one. I paid premium prices for
the supposedly best available. Those folks claim they take greater care
to process and claim you will digest better. I have also bought byprice. Frankly I cant justify the difference. I find the generic brands
work just as well as famous brands even though the name brands
advocate their superiority. I buy my vitamins at Sams Club. They
have a great selection and good prices. I feel as good at 58 year old asI did at 34. And I still train 6 days week. Vitamins are an important
part of my recovery plan.
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The next supplement that I consider an essential is protein. It isdifficult to eat all the protein we need in a day. Again the rule of
thumb is that we need 1 gram of protein per pound of body weight. So
for a 200 lb guy, he needs 200 grams of protein.
Protein shakes are easy, finally taste good and help you consume thequantity you need without more time in the kitchen. Protein has come
a long way since the 70s. Back then soy protein was just about allthat was available. It tasted like chalk.
Whey protein is made from milk and when added to skim milk it
makes concentrated meal in minutes. I have tried the egg protein but
am not crazy about the taste.
There are a bazillion different brands of protein out there but I find
little performance difference.
Here is a typical protein shake for me:
8-10 oz of skim milk
1 scoop of uncooked oats for fiber and good carbs ( Use theprotein scooper)
2 scoops of protein powder
1 tsp cinnamon (optional for cholesterol benefits)
Blend and chug
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This blend will give you about 50-55 grams of protein. Two of
these a day and I am half way to meeting my 200 grams protein.
So if you really want your sweat to harden to muscle, takesupplements that repair and recover the good muscle tear down that
you have done in the gym during a workout.
"Sweat eventually hardens to Muscle". Scott
Seth Feroce National Competitor
Lesson 10-Rest
Rest-Grow Those Muscles to A New Size
Well here we are at lesson number ten, and I have been contemplatingthe last of your most important bodybuilding moves. At first I thought
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I would write about the necessity ofroutine rotation. Then I thoughtI'd write about creating a social life that supports your
bodybuilding efforts.
I have to tell you while these are all important topics that I will write
about; I believe the subject ofRest is the final most important
move.
I was listening to an interview of the fitness-model Bodybuilder, Greg
Plitt and he stated,
All the training in the world will not produce muscular results
without Rest.
Gregg Plitt, Fitness Model
I couldnt agree more. So how does Rest become our tenth
Most Important Move?
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Okay here's why. Lets quickly review our first nine previous to set
the stage for this last lesson:
1. Goals-Clearly you need goals to reach your bodybuildingtargets.
2. Gym- Finding the right environment to train is fundamental to agood workout.
3. Consistency- Showing up at the gym is half the battle totraining.
4. Routine- Finding a routine that fits, creates gains and bring youback for more as your muscle show..
5. Partner- Your catalyst to gut busting workouts andextraordinary gains
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6. Training Without Interruption- Keeping the workout allbusiness. Train first. Play later.
7. Intensity not Longevity- Keeping your routine efficient andeffective. Maximize your gains at the gym!
8. Diet- Eating right to feed the muscles.9. Supplements- Feeding the body nutrients to stimulate gains
not normally achievable by eating.
10. Rest- Recovering the muscle to new size.Dissect the above lessons, here is what you have:
Planning-your muscular gains in lessons 1 and 2.
Execution- Tearing down the muscles to demand growth with
every rep! Lesson 3-7Recovery- Pampering the muscle with right foods, supplements
and lastly with adequate Rest. Lesson 8-10.
All three of these Stages of Bodybuilding are your important moves.
Rest is absolutely essential. Unbelievably the bed is where you will
be growing tonight (assuming you have diligently executed lesson 1 to
9).
God recognized Rest long before we did. Gods plan is to work 8 eight
hours, recreate 8 hours (family, hobby, put your gym time here) andsleep 8 hours. In today's society, most jobs really not physically
toilsome. A hundred years ago, it was not unusual to work physically
hard for 8 hours. Today however, even our labor intense jobs do not
compare to digging a ditch or hand plowing a field with a team ofhorses for 8 hours. Today, we get our exercise in the gym!
Rest the Body: Sleep 8 hours tonight!
By Resting 8 hours a day, I mean sleep. This is the time to allow the
body to go dormant, muscles to grow and mind to relax. You will berefreshed for work and workout time. Why do you think they call it
beauty sleep? Because rest helps you will look better by being bigger
the next day.
Rest between Body Parts
Rest comes in a second form. That is rest between body parts. That
means if you work chest on Monday you need a minimum day of
recovery before attacking the chest routine again. Frankly, take 2 or 3days of rest between body parts for complete recovery. Work your
back or arms or legs or whatever on those in between days, but not
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the chest. Give it a breather. It takes a night or two of rest to fully
recovery that body part.
Rest a day and do not train
Again even God rested on the seventh after 6 days of work. If you
workout 7 days a week which translates into 365 days of training per
year, you are headed for burnout. If your body doesnt give way themind will eventually. Everyone needs a break. Take a day off each
week from the gym.
Lets Summarize the Rest strategy-
Rest your Body-SleepRest your body parts 2-3 days before re training that part.
Take one day of rest away from the gym each week
As usual consult your doctor, but this is a good guideline and it works
for me.
I truly want you to succeed in bodybuilding. That is why I wrote these
10 lessons. I welcome questions or comments so write me at
"Sweat eventually hardens to Muscle"....Scott
You now have the
fundamentals soget to man.and
start building some
muscle
mailto:[email protected]:[email protected]:[email protected]