10 Lessons on Body Building

7/30/2019 10 Lessons on Body Building

1/43

www.bodybuildingprogramzone.com 10 Lessons 1 of 43Copyright Protected Illegal to Reproduce

10 Most Important Lessons-Achieve Bodybuilding Results

By Scott Jameson

Transforming Your Body


2/43


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


3/43


COPYRIGHT

All material in this book is, unless otherwise stated, the property ofBodybuildingProgramZone.com. Copyright and other intellectual propertylaws both local and international protect these materials. Reproduction orretransmission in any form of the materials, in whole or in part, in anymanner, without the prior written consent of the copyright holder, is a

violation of these copyright laws.

A single copy of the material in this book may be made by the purchaser,solely for personal, noncommercial use. Individuals must preserve anycopyright or other notices contained in or associated with them. Users maynot distribute such copies to others, whether or not in electronic form,whether or not for a charge or other consideration, without prior writtenconsent of the copyright holder of the materials. Contact information forrequests for permission to reproduce or distribute materials availablethrough this book is listed below: [email protected].

DISCLAIMER

Bodybuilding Program Zone offers general information in this book and cannot andshould not be taken as specific advice, recommendations or even suggestions tomake changes in your health, training, nutritional intake, diet, workout and exerciseprograms because it is unlikely that any such information could or would applyuniversally all persons. Therefore this site assumes no risk for the use of informationon this site.

Professional advice should always first be obtained from a licensed medicaldoctor and licensed physical trainer before starting any exercise program,diet changes or supplement use.

Bodybuildingprogramzone.com does not recommend the use anabolic steroids.Possession and use Anabolic steroids are illegal in some countries and informationabout such drugs should in no way be construed as an endorsement to use, purchaseor distribute such drugs.

Your use of the bodybuildingprogramzone.com and the sites is at your own risk.Neither Bodybuildingprogramzone.com, nor any of its subsidiaries, divisions,affiliates, agents, representatives or licensors shall be liable to you or anyone else forany loss or injury direct, indirect, incidental, consequential, special or punitive arisingout of your access and use of information on bodybuildingprogramzone.com andrelated sites.

You hereby waive any and all claims against Bodybuildingprogramzone.com.

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.


4/43


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.


5/43


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.


6/43


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.


7/43


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"


8/43


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


9/43


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


10/43


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:


11/43


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


12/43


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.


13/43


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.


14/43


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!



15/43


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


16/43


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)


17/43


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.


18/43


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


19/43


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.



20/43


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.


21/43


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.


22/43


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!



23/43


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.


24/43


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


25/43


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!



26/43


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.


27/43


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


28/43


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.


29/43


Implement Intensity training into your routines and harden up!



30/43


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.


31/43


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.


32/43


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


33/43


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.


34/43


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


35/43



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.


36/43


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


37/43


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.


38/43


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


39/43


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.


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


40/43


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?


41/43


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


42/43


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


43/43

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

[email protected].

"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]

Documents

10 Lessons on Body Building