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Thread: 1001 Muscle Building Tips

  1. #1
    Forum Legend UkrainianGuy's Avatar
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    Arrow 1001 Muscle Building Tips




    1. Reps And Sets
    The most bascial term in bodybuilding is the rep. Rep is short for repetition and simply means peforming one complete movement of a given exercise. For esample if you were doing a flat barbell bench press it would mean lifting the bar off the rack, slowly lowering it to mid-chest and them pushing it back up to arms' lenth. Performing a group of continuous reps is called a set. Most bodybuilders perform 8 to 12 reps per set.


    2. HOW MANY REPS?
    There are three broad categories of rep ranges - one for biudling maximum muscle size, one for maximum strength, and one for general conditioning. There is no one rep range that will maximize all three categories at once. You must decide what your primary goal is. Generally speaking, for maimum strength 3 to 6 reps seems to work best. Bodybuilders trying to gain muscle mass find sets in the 8 to 12 range most effective. For general conditioning, 12 to 20 reps is normal.



    3. REP RANGES
    Even though most people may respond best to a given rep range, everyone is different. Over time, experiment with different rep ranges to see what works best for you. Don't stick with a given rep range if it doesn't give you the results you desire.


    4. BEGINNER REPS
    When starting an exercise program, perform higher reps. The higher reps will force you to use lighter weight. This means you can concentrate on mastering your technique. You will achieve better results and there is less chance of injury.
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  2. #2

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    Where's 5-1001?

  3. #3
    Forum Legend UkrainianGuy's Avatar
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    post a few everyday
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  4. #4
    Bro Scientist NYC BIG MIKE's Avatar
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    Quote Originally Posted by UkrainianGuy View Post
    post a few everyday

    Lazy bastard. Be a man, stay up all week and do it.

    NYC BIG MIKE

  5. #5
    Forum Legend UkrainianGuy's Avatar
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    Default First Principles

    5. NEVER TOO YOUNG!
    For those younger readers (or those who have young teens), be assured that you are never too young to benefit from a regular weight-training program. Regular exercise improves physcial fitness and strength, promotes a healthy lifestyle, and boosts self-esteem. the old myth of weight traning stunting growth is just that- a myth! There is no evidence to support this old belief.

    6. NEVER TOO OLD!
    The fastest growing demographic segment of society is the baby boomer generation (anyone born between the years of 1946 and 1964). Unlike their counterparts from 30 or 40 years ago, most baby boomers are not content to grow old. they want to stop the clock. Weight training is one of the best forms of exerciseto combat the decline in physcial health brought about by age. Unlike cardio, which can be tailored to the individual's fitness level. In addition, only weight training can slow down the problems associated with bone loss due to osteoporosis. So, you baby-boomer readers, Get Up Off The Couch And Hit The Gym!

    7. DON'T WORRY ABOUT GENETICS
    The bad news is that your genetic makeup is the promary limiting factor in your training. That's the bad news. The good news is that no one has ever utilized his or her full genetic potential. Although unfavorable genetics have made thousands of bodybuilders' ultimate achievements difficult, no individual has ever been competely hindered by them. So get to it!

    8. WRITE DOWN YOUR GOALS
    Just as you woudln't haphazardly drive around hoping by accident to reach your destination, so too should you have a "road map" to follow when bodybuilding. Grab a pieve of paper and write down exactly what you want to change about your body. Is it an extra inch or two on your arms? How about a 225-pound bench press? Or perhaps you want to see your abs again! Next, give yourself a timeline to follow and try to stick to it. This will keep you honest and less likely to skip workouts.

    9. STRICT VERSUS LOOSE REPS
    Bodybuilders perform two types of reps - strict and loose. As the names imply, strict reps are those that are performed in almost flawless fashion. There is no cheating or jerking the weight up. Loose reps are those for which some body momentum is used to assist the target muscles in lifting the weight. there is an argument to be made that reps should always be performed in strict style. this is a especially true at the beginner level, but advanced bodybuilders frequently use a loose training style.

    10. CONCENTRATION IS THE KEY
    Always concentrate and focus on the muscles you are trying to stimulate when exercising. Try to make a lighter weight feel like a heavier weight. In his prime Arnold Schwarzenegger used 60 to 70 pounds to work his biceps while others were flinging up 80 or 100 pounders. Arnold made those 60's feel like 80's and built two of the greatest biceps in bodybuilding history.

    11. THROW THEM OUT
    Unless you are hundreds of pounds over weight, throw your scales out the window. Body weight is not always a good measurement of fitness and health. You could gain 10 pounds of muscle and lose 10 pounds of fat. your weight will not have changed, yet you've improved yourself considerably by losing fat and adding muscle.

    12. PATIENCE IS A VIRTUE
    Don't expect results in a few weeks. It takes an average of two to four months before you'll see significant changes in strength and muscle size. Even then you might not see them, but they are occuring just the same. Some things are worth waiting for. Stay dedicated and be persistant.

    13. THE UPS AND DOWNS
    There wil be days when there won't be enough weight in the gym for you. Conversely there will be days when the warm-up will feel heavy. There is no way you will be able to max out on every workout. Let the body be your guide. On the days when it says: "go at 75 percent," listen.
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  6. #6
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips

    14. 10 FOR 1
    On average you'll need to gain 10 pounds of bodybweight for every inch of arm size. For most people who train consistently this means that in a fiver-year period they'll increase their bodyweight by 50 pounds and add five inches to their arms.

    15. FORCED REPS
    After you have a few months of training under your belt you can try a few advanced training techniques. One of the easiest to learn is forced reps. A foreced rep is a rep performed after you can no longer lift the weight on your own. Let's say yo complete 10 reps on the bench press and cannot do number 11. Have a partner placehis hands under the bar and provide just enough lift to help you complete a couple of additional, or "forced" reps. In gym jargon your partner is giving you "a spot."

    16. HOW MANY SETS
    As with the number of reps in a set, there is no magic number of sets to perform in a workout. In time most bodybuilders discover what works best for them. Perform too many and you run the risk of overtraining and burnout. Perform too few and you won't adequately stimulate the muscles. Our advice is to start off by performing 6 to 9 sets total for bigger muscles like chest, back and legs, and 4 to 6 sets for smaller muscles like biceps and triceps.

    17. A GUIDE FOR TOO MANY SETS
    One of the best guides for determining when to stop training a particular muscle is to go by "the pump." As soon as a muscle is subjected to exerciseit begins to fill up with blood, giving it a tighter and fuller feeling. Bodybuilders have discovered a point whendoing extra sets not only doesn't increase the pump, the pump can actually drain away. It is at this point that yuou should stop trainig the muscle and move on to the next body part.

    18. THE FINAL SET
    As you exercise a muscle, waste products such as lactic acid begin to build up. It is these metabolic by-products of exercise that play a major role in fatguing the muscle. One way to help flush these "exercise limiters" out is by performing a lighter/higher-rep set at the end. Highreps flush the area with blood, speeding up waste removal.

    19. DON'T BURN THEM OUT OR FADE THEM AWAY
    Even though they are the "showy" muscles of the body, the biceps are one of the easiest muscles to overtrain. your biceps receivea good workout just by being used in your back workouts. Don't make the mistake of training them three or four times a week for 15 to 20 sets. Try 6 to 8 sets in total, once or twice a week.
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  7. #7

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    This is a great thread UG!
    STM

  8. #8
    Forum Legend UkrainianGuy's Avatar
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    thx 982 to go
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  9. #9

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    Quote Originally Posted by UkrainianGuy View Post
    thx 982 to go

  10. #10

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    Quote Originally Posted by UkrainianGuy View Post
    thx 982 to go
    LOL atta boy!! Goodluck with that!
    STM

  11. #11
    Forum Legend UkrainianGuy's Avatar
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    20. DEVELOP A BALANCED WORKOUT
    Don't overemphasize one part of the body, like the chest or biceps. Get an expert to help you design a smart, comprehensive program that works all muscle groups. Do at least one exercise for each of the major muscle groups or you can end up with a muscluar imbalance. Not only does that look funny, it causes a greater risk of injury.

    21. THE STRONGEST MAY SURVIVE BUT THE WEAKEST NEED EXTRA WORK!
    Closely related to the previous tip is the fact that many bodybuilders fall victom to the trap of working their largest and strongest muscles more than their weakest. The temptation is strong to give into the quick gratification of working the muscles that respond the quickest. The last thing you want is your gym buddies saying things behind your back like "he's all arms", or "pity he has no legs." Keep a close eye on each muscle's progress and adjust your training accordingly.

    22. BRING A FRIEND
    Unless you are passionate about training, you'll have days when going to the gym is the last thing on your mind. Studies have shown that over 60 precent of people new to weightlifting will stick with it for at least six months if they have a friend or spouse training with them. So as soon as you decide to take up exercising, try to recruit a training partner.

    23. DON"T GO CATABOLIC
    One of the biggest deteriments to gaining aize and strength is performing too many sets for a muscle group. Try to stick with 6 to 8 sets for smaller muscles and 10 to 12 for bigger muscle groups.

    24. TRAINING TO FAILURE
    Training to failure means terminating a set when ou can no longer lift the weight. If you were doing 10 reps in a set, you would pick a weight that does not allow you 11 reps. We don't recommend training to failure at the beginner level. Doing so is very taxing on your recovery system. Instead terminate the set one or two reps from failure (i.e. use a weight that you would fail at 12 reps but only perform 10)

    25. ONE-REP MAXIMUMS
    If you decide to see how strong you are on a few of the exercises (squats and bench presses usually being the guilty parties), limit the testing to once a month. One-rep maximums place a lot of stress on the soft connective tissues such as ligaments and cartilage. They also tend to stress out the muscles and tendons. Make sure you have a trusted spotter behind you in case you miss the lift attempt.
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  12. #12
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - First Principles

    26. CLASSICAL VS HEAVY DUTY
    The classical system of sets consists of starting out doing 1 to 3 sets per bodypart and adding a couple of sets and exercises every month or two. It's not uncommon after a couple of years for advanced bodybuilders to be performing 15 to 20 sets per bodypart. The heavy-duty sytle of training was popularized by Dr Arthur Jones and the late Mike Mentzer. Both argued that 1 to 3 all-out sets to failure was more productive and less draining on the recovery system than 15 to 20 sets performed in moderate style. Experiment with both styles and see what works best for you. Virtually all the top bodybuilding champions use the classical system of training.

    27. KEEP IT SIMPLE FOR ECTOMORPHS
    If you have an extomorph-type body (tall, lean, little muscle mass), keep your training simple and infrquent. Perform basic exercises for low sets and reps. Train only two or three times per week. Keep your protein intake high (at least one gram per pound of bodyweight), and limit your cardio to two to three 20 minute sessions per week.

    28. GO AT YOUR OWN PACE
    Keeping up with the Joneses may be fine in the suburbs, but it's not a good idea in the gym. Don 't let someone else's workout influence your training. It's fine to feed off others' intensity, but don't try to lift too-heavy weights just to keep up. Train at your own pace and strength level. You'll make better progress and have less chance of suffering a severe injury.

    29. TIME BETWEEN SETS
    You want to wait long enough between sets to recover your breath but not long enough to cool down before the next set. For most muscles this works out to about a minute. For a larger muscle like legs you may have to wait 90 seconds to two minutes. You may get by on 30 seconds' rest for a small muscle like biceps.

    30. STRAIGHT SETS
    When you begin weight training, perform all you sets as straight sets. this means peforming a given exercise with a chosen weight for a given number of reps. the straight-sets style of training is the most common training method used by bodybuilders.

    31. PYRAMIDING - THE EGYPTIANS HAD IT RIGHT
    After a few montyhs of training with straight sets, try pyramiding your reps and weight. Pyramiding involves starting with a light weight for higher reps and then increasing the weight and decreasing the reps with each successive set. the top of the pyramid would be the point at which you are using your maximum weight. You then start decreasing the weight and increasing the reps. Generally speaking the lighter sets are performed for 15 to 20 reps and the heavier sets for 6 to 8 reps.
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  13. #13
    Amateur Threat
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    Wow, UK. I am just seeing this thread for the first time.

    You, sir... just...


  14. #14
    Super Moderator Daibhí O'Buadain's Avatar
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    Great thread UKGuy

  15. #15
    Forum Legend UkrainianGuy's Avatar
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    Another reason for only posting a few at a time is to allow members to discuss it, and if anyone has any questions we can answer them ...




    UkGuy's 2008 Slogan... u know like Pepsi has one every year, promotional "sayings"

    2005 " You Gotta Love It"
    2006 "Learn How to Fackin Drive"
    2007 "Man Up!"
    2008 "One More Rep!"

    These are inpsirational words to get me fired up, also when making this statement in my mind it means i will accomplish whatever is infront of me. Like Ronnie Coleman says "Yeah Baby, Light Weight"

    Hey whatever works ... right!
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  16. #16
    Behemoth ForX's Avatar
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    I've never liked #31 pyramiding- i never understood wasting so much energy on the lighter sets so when you get to your heaviest weight your set is cut short I feel you miss out on some productive reps that way. I like reverse pyramid or descending sets, warm up hit the heavy stuff and make it count then back off on the weight and hit higher rep ranges. most of the time I just do straight sets, Good old # 30

  17. #17
    Forum Legend UkrainianGuy's Avatar
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    i never understood #17, i thought the pump was good?
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