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Thread: 1001 Muscle Building Tips

  1. #18
    Spotter Mrbuff0329's Avatar
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    nicee ukrainian guy..thats gonna be handy

  2. #19

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    Quote Originally Posted by UkrainianGuy View Post
    i never understood #17, i thought the pump was good?
    The pump is good, it's a sign of localized blood flow and is a good indicator of cell volumization and hydration, as well as good motor control and form. When the pump fades, it's likely a loss of one or more of these variables... if your burning out, loosening your form, dehydrating and depleted - you might as well terminate the workout since adequate force production will be handicapped... so your just spinning your wheels and burning out for no reason.

  3. #20
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - First Principles

    32. HALF-PYRAMIDS
    Because a muscle tires with each successive set, many bodybuilders feel they should start their training with their heaviest weight. If they perform too many high-rep, light-weight sets they'll never be able to reach their heaviest weight. To get around this they do one or two very light sets and then put their heaviest weight on the bar or machine. The weight is then decreased and reps are increased with each successive set. In effect they are working down the backside of the pyramid.

    33. PERFORM FULL RANGE OF MOTION
    With the exception of a few advanced training techniques discussed later, perform all your exercises through a full range of motion. This means fully stretching and contracting the muscle and moving the limb or limbs through their entire possible distance. Half movements will only build strength in the part of the muscle being worked when the movement is taking place.

    34. HOW MUCH WEIGHT?
    As much as we would like to, there is no way to know specifically how much weight to use on each exercise. Everyone is different. First decide how many reps you want to complete in a given set. Then pick a weight that limits you to that number. There will be days when you'll have to use less weight to achieve the same number of reps. On other days you'll need more weight.

    35. KEEP IT BIG
    During your first few months of training, focus on exercise for the large muscle groups of the body (i.e. quads, back, shoulders, biceps, triceps). Don't worry about the smaller muscle like the serratus, teres, and rhomboids. These muscles will get a good workout just by trainng the bigger muscles.
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  4. #21
    Forum Legend UkrainianGuy's Avatar
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    Thumbs up ...con't

    36. PROGRESSIVE OVERLOAD
    Although thee will be the odd day when you will mneed ot use les weight, the primary method for increasing muscle size is progressive overload. That is, as soon as a muscle adapts to a given weight, you must increase the weight to keep the muscle growing. With few exceptions, the biggest bodybuilders are also the strongest.

    37. GROUND YOURSELF
    As soon as you begin working out, take a lesson form your parents and "ground" yourself. Place both feet securely on the ground and keep them there. At the end of your set your feet should not have moved so much as an inch. If they have it probably means you've used your legs to cheat!

    38. CONFLICTING GOALS
    One of the biggests mistakes you can make when you start training is trying to lose fat and gain muscle at the same time. Unless you are that one-in-a-million, genetically gifted freaks, you won't be able to do both simultaneously. If you are 20 pounds or more overweight, your first priority is losing the body fat. If you are very lean but lacking in muscle size, focus on gaining some good muscular bodyweight. Don't attempt to stay lean wile trying to get big. You can't have it both ways.

    39. EXERCISE SPEED
    Exercise speed is another name for tempo. Our advice is to use a 2-2 exercise tempo when starting out. this means take two seconds to raise the wight and two seconds to lower it again. With time you can experiment with ultra-fast reps (explosive training) and ultra-slow reps (10 seconds or more).

    40. BREATHING
    When exercising intensely, the body needs enormus amounts of oxygen. If you hold your breath while training you run the risk of passing out. Try breathing on each rep of the exercise. Most bodybuilders inhale on the lowering part of th rep and exhale on the upward part. In effect you are "blowing" the weight up.
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  5. #22
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - First Principles

    41. TIME BETWEEN WORKOUTS
    You don't grow in the gym. Training only stimulates muscle growth. You must restlong enough between workouts to recover. For most bodybuilders a minimum of 48 to 72 hours is needed between muscle groups. Hitting the same muscle two days in a row will only leave you in a constant state of overtraining. If in doubt take an extra day off.

    42. SLEEP
    Get a minimum of 6 to 8 hours of sleep each night. One late night out partying probably won't set your training back too much, but making a habit of surviving on three or four hours sleep a night will prevent you from achieving the success you desire. It'd that simple.

    43. WARM MILK - MOM WAS RIGHT!
    If you have trouble sleeping, try drinking a small glass of warm milk just before bed. Warming the milk activates the amino acid tryptophan, which has been shown to be a natural sleeping aid.

    44. POWER NAPPING
    If circumstances prevent you from getting 6 to 8 hours of sleep a night, try napping once or twice during the day. A 30 to 60 minute nap in the middle of the day produces wonders in terms of mental and physical acuity. Even a couple of 15 minute mnaps spread over the day can boost your energy reserves and recovery abilites.

    45. DISPELLING AN URBAN MYTH
    Don't worry about training before bed. The old belief was that exercise interfered with sleep patterns by increasing adrenaline levels. Recent studies have shown that those who exercise shortly before bed sleep just as well as those who exercise ealier in the day.

    46. TRAINING AT HOME
    Training at home has numerous advantages. You don't have to fight for a parking space and you don't have to wait for equipment. You can also train at your convenience. The disadvantages are limited equipment, distractions, and no one around for motivation.

    47. BUYING HOME EQUIPMENT
    You can spend more than $1000 on the latest TV home-gym setup, or $50 at a flea market for a few weights. Millions of home-gym setups are bought, but few are used. Before blowing hundreds or thousands of dollars, check around with friends and relatives. Basement flea markets are also a good bet for buying exercise equipment for your home. Anyone who has had teenage male in the house porbably has an old York or Weider barbell set kicking around.

    48. DON'T FALL FOR THE LATE-NIGHT TV ADS
    You've seen the ads: "Just five minutes a day will develop a six-pack!" Save your money and invest it in either a gym membership or a piece of legitimate training equipment. Most of those crazy TV gizmos are useless and designed to cash in on people's quick-fix mentality. In most cases you are wasting your money. Not to mention that many of those contraptions are potentially dangerous.

    49. COMMERCIAL GYMS
    The primary disadvantages to training at home are the advantages to working out at a gym. You'll have access to the latest training gear, There will be lots of advanced bodybuilders around for inspiration. Finally, such distractions as the phone, TV, and fridge are nonexistent.

    50. SELECTING A GYM
    When selecting a gym, make sure to take into consideration wuch isses as cost, location (are you and your car safe?), equipment selection, quality of staff, hours of operation, change-room facilities, crowds during peak times, and atmosphere. Most gyms offer day passes to try out their facilities. Before plunking down a year's membership try out a few gyms to get a feel for the place. It is well worth the $5 or $10 day-pass fee.
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  6. #23

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    Number 50 is definitely true. Find a gym where you can train as hardcore as you'd like is key. Gyms that cater to soccer moms and suggest keeping it quiet are probably not good for motivation. I hated my old gym and I'm sure that it held me back to some extent.

  7. #24
    Beach Body Wallbag's Avatar
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    Bigger list!!!! nice though.

  8. #25
    Forum Legend UkrainianGuy's Avatar
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    check back everyday - 951 to go
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  9. #26
    Beach Body Wallbag's Avatar
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    Quote Originally Posted by Wallbag View Post
    Bigger list!!!! nice though.

    Edit: Nevermind I didn't see the first page. Holy shit, thanks man!!

  10. #27
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips

    51. TYPES OF GYMS
    Gyms can be divided into three type; hardcore, middle of the road, and spas. Our advice is to aviod spas. The equipment tends to be more glitz than practical, and the owners don't really want people who train seriously there anyway. Stick with either a good middle-of-the-road gym or a hardcore bodybuilding gym.

    52. NOW MUCH?
    Most middle-of-the-road gyms will cost $35 to $50 a month to work out at. If $600 a year sounds expensive, keep in mind that this works out to just $1.65 a day! That's a trivial amount of money to be investing in improving your energy, health and physique. If taking the money out of your wallet each month is difficult, arrange for a direct bank amount withdrawal. Many gyms will also do a payroll deduction. Either way you may never miss the money.

    53. BUYER BEWARE
    When joining a gym, beware of fly-by-night operations. Numerous gym chains have reputations for hitting town with much flash and fanfare. After a couple of hundred people take out a "liftetime" membership, the gym is gone! Our advice is to only join for a month or so. If you do decide to commit to a year, pay by post-dated checks or some other means that sllows you to stop payment if the shady characters leave town. Never a free to have your credit card charged each month.

    54. AT WORK!
    One of the more popular trends is for employers to set up fitness rooms for their employees. Although a few are doing it as a generous fringe benefits for staff, the primary reason is that insurance companies better rates if their employees are healthy and working out. If your company doesn't have a gym yet, talk to the owner (or appropriate person in the chain of command) and see if they'll explore the option of setting one up. You may be the one voted to do the job.

    55. THE GREAT OUTDOORS
    For a change of pace try training outdoors. The fresh air will do you wonders and the openness is a welcome change from the sometimes stuff confines of a gym. Venice Beach in California is famous the world over for its outdoor training pit. A word of caution for those who live in larger cities. Pay attention to smog alerts. Gulping in huge amounts of toxic air will not do your body health any good. In fact doing so may only shorten it. On those days stick to an air-conditioned facility.
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  11. #28
    Forum Legend UkrainianGuy's Avatar
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    56. PROTECTION
    If you decide to train outdoors, always use a good sunblock. Two or three hours training in the sun can play havoc with your skin. Time passes very quickly while you're training and before you know it you have second or third-degree burns. You may also want to avoid training outside in the 11am to 3pm time slot, as thisis when the sun is most dangerous.

    57. WATER
    The human body is about 70 percent water. While we have water conversation systems, at times our hydration levels fall dangerously low. Always consume copious amounts of water when training. You can use the gym's fountain, but then so will almost everyone else. That's a lot of potential germs. Buy a water bottle and keep it filled. Rather than gulping large amounts, try sipping it throughout your workout.

    58. DIZZINESS
    If at any time during your workout you feel dizzy, immediately stop what you are doing and sit down. Tilt your head forward to increase blood flow to the brain. Dizziness is one of the first signs of lack of oxygen to the brain. It is also the body's way of saying you will faint if you don't do something about the situation. If you find yourself getting dizzy on a regular basis, consult your physician.

    59. TRAINING MORNING, NOON & NIGHT
    Although the most popular time to train is between 4 and 8 pm (that's when most people get off work and school), there is no best time to train. For some, 6 am works best. For others trainig at that time would be nauseating. Likewise, many like to finish work and head straight to the gym to unwind. The best time to train is whatever time works best for you.

    60. TRAINING FREQUENCY
    Even if your primary goals are maximum size and strength, it's not recommended you start out with an advanced four or six-day splilt routine. You'll get great results by training the full body every second day for a total of 3 or 4 days per week.

    61. WORKOUT DURATION
    How long you spend in the gym ultimately depends on the type of program you are following. There is no need to be dragging your training session out for two or three hours. In fact if you are still training after 3 hours your intensity level is probably too low to be effective. Try putting everything you've got into a 60 miinute workout.

    62. MISSING WORKOUTS
    No matter how dedicate you are to your training, sooner orlater uou'll miss the occasional workout. As long as you are fairly consistent, don't worry about it. One ot two extra days off a month will not set you back. In fact it may help you, as many people are in a chronic state of overtraining. Yo'll find that after an extra day off your energy and strength levels are often much higher.
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  12. #29
    Forum Legend UkrainianGuy's Avatar
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    Default ...con't

    63. TRAINING DURING THE FLU
    Although some oeople swear that exercising will somehow "sweat out" the flu virus, our advice is to give training a pass when you're under the weather. the common cold, while not life threatening, is weakening your overall recovery system. One of the warning aigns of overtraining is an increased frequency of colds. Let the body deal witht he virus before subjecting it to another grueling workout.

    64. VISUALIZATION
    The great Arnold Schwarzenegger used to imagine this biceps were mountains when he trained them. Numerous studies have shown that those poeple who visualize where theyw ant to be down the road get there more quickly then those who don't visualize. Set small strength and size goals and then visualize obtaining these goals.

    65. PHOTO INSPIRATION
    Flip though a copy of Muscular Development and find a large picture of your favorite bodybuilder. Cut it out and paste it on the fridge, bathroom wall, or someother place you see every day. Use the photo for motivation and inspiration. Every time you look at the photo imagine what it would be like to look like that bodybuilder. The go into the gym and train your butt off.
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  13. #30
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    Default 1001 Muscle Building Tips - Equipment: Your Own & The Gyms

    66. GLOVES
    Uunless you are used to manual labor, you'll notice after your first few training sessions that your hands will develope blisters. The way to prevent this is to wear gloves. You can use gloves specifically made for weightlifting or you can substitute gold gloves. Keep in mind that once you start wearing gloves you are committed to them. Your hands will never get a change to toughen up and calious over. Forget your gloves just once and it's back to the blisters. Unless you need soft hands for your job or hobby (i.e. musician or surgeon), our advice is to give the gloves a pass.

    67. SPONGES
    Sponges are a cheaper way to protect the hands during a workout. Go to the kitchen section of any store and for a buck or two pick up a package of sponges. They come in different shapes and sizes but the 4 X 6 X 1/2-inch variety will probably work best. Place a sponge in each hand and grab the bar, dumbbell, or machine handle. The sponge will protect the skin on your hands from blistering.

    68. WRAPS
    No matter how diligent you are with proper technique, your joints will be subjected to a tremendous amount of stress. The soft tissues at the joints will occasionally start letting you know that maybe you should take some sort of preventive measure. Many bodybuilders find that by wrapping the common trouble areas such as the knees, wrists, and elbows, they can reduce the chances of injury to the joint. Wraps come in many shapes and sizes. Some are elastic in nature and have a preset tension. Others are nothing more than simple first-aid elastic bandages that allow you to adjust the tension. While we don't recommend wrapping yourself up like an Egyptian mummy, you may want to experiment with wraps on such exercises as squats, deadlifts, and bench presses.

    69. BELTS
    The most popular piece of weightlifting equipment is the lifting belt. However, wearing a belt at all times never allows the lower back muscles to strengthen. We suggest that you use one only if you really need it. Our advice is to only wear a belt for lower back protection on such exercises as squats, deadlifts, barbell rows and overhead standing presses, and only when using heavy weight.

    70. BENCH PRESS SHIRTS
    If you decide to test you ego on the bench press, you might want to invest in a bench press shirt. These specially made shirts are usually made of polyester and about two or three sizes too small! By compressing the arms, shoulders, and chest muscles, the upper body is put into a better leverage situation, enabling you to lift more. Some powerlifters will add 50 to 100 pounds to their bench press with the aid of a bench shirt.
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  14. #31
    Super Moderator Daibhí O'Buadain's Avatar
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    63. TRAINING DURING THE FLU

    Addendum: Dont bring your flu viruses into the Gym , and make others sick.

    Stay home until well.

  15. #32

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    Moderate exercise strengthens the immune system - frequent and exhausting exercise starts to weaken it... it's a J-curve affect. Upper respiratory tract infections are frequently a case of simple inflammation, not so much actual infections... based on studies using a subjective questionnaire and then lab tests to confirm. So, you have to know when you are actually under attack, or just experiencing some dings associated with heavy exercise. It's amazing what a good diet, a multi vitamin/mineral and lots of vitamin C can do for keeping the immune system humming.

    I agree though... if you are actually sick - don't take a virus to the gym. All the heavy breathing passes that shit along like a plague... everyone overtrained and eating poorly is likely to catch it.

  16. #33
    Forum Legend UkrainianGuy's Avatar
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    my thoughts are if u have enough 42 (Sleep) you wont get 63 (Sick) .. and if you do get 63 (Sick) then you need 42 to fix it up

    turning this into a code breaker thread..lol...

    btw anyone ever use 67 (Sponges)???
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  17. #34

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    Quote Originally Posted by UkrainianGuy View Post
    btw anyone ever use 67 (Sponges)???
    Dude, that's retarded. Wear your blisters with pride! Same goes with the sponge used on heavy Squats - display the subsequent bloody traps like a modern day warrior! My father once told me that blisters are the signs of a man that works for a living I should take a picture of my palms, they are all knotted up... sometimes my wife likes to scrape the dead skin off, but they never go completely away. The only thing I use is wrist support and sometimes straps - not gloves... my hands grip the cold, hard steal.

    Honestly, there might be some application in this... such as increasing the bar diameter for greater forearm development (if you only have the standard diameter bars) but for the most part, that tip sounds like something only Planet Fitness trainers would be handing out at the front desk...

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