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bodybuilding training principles.
Limit Your Training
Physique champions train three times a week. More than that will result in over-training and staleness, which can result in no muscle gain and even muscle loss. By “training” we mean strictly your bodybuilding program. You may participate in as many outside activities or sports as you wish, but always train for bodybuilding three times a week. Also, it is important in the beginning to train only as much as is designated for you.
Common Sense
Good common sense is important in bodybuilding as good equipment. So there will be no “accidents” to interrupt your training, use strong chairs, strong bars, well-supported benches and practice on stable ground! Think safety first, and you won’t be the last to have a great body.
Proper Training & Routines
The bodybuilding knowledge you will learn will benefit you the rest of your life. We cannot over emphasize the importance of following our instructions! You must be faithful in your training and make an honest attempt to eat the proper foods. If you train properly, you will build muscle, no doubt about it! Bodybuilding gives the entire body, including the face, an appearance of confidence and good health.
Training Time
Generally speaking, the faster you train, the better. Our routines usually take 15 minutes a day, but everyone trains at a different pace. If it takes you quite awhile to get through the routine, you’re simply out of shape, as you get stronger, you will be able to get through the workout quicker. Train at a pace, which is comfortable for you. Rest and get your wind after each exercise before moving on to the next exercise.
Performing the Exercises
Carefully read all the instructions given with each exercise; do not just glance at the illustration! Read the instructions once, perform the exercise and then read the instructions again to be sure you performed it correctly. Perform each exercise with a quick and steady movement, no jerking or bouncing movements. Do them evenly and in an unstrained manner. Although a fast tempo is always better than a slow one, when starting a new exercise, perform it slowly until you are sure as to how it is executed.
“Reps” and “Sets”
“Reps” is short for repetitions; a repetition is one complete movement or cycle of an exercise. For example, if you were doing a push-up, one complete motion of lifting yourself off the floor and lowering your body back down would be considered one rep. Ten push-ups would be 10 reps. A “set” is a group of reps. Sets are spaced apart to allow you to rest. For example, if you were to do 10 chin-ups, rest for two minutes and then do 10 more chin-ups, you would have complete two sets of ten reps each.
What to Wear
Physique champions have learned that it is always best to keep your muscles warm while exercising. Don’t train in a swimsuit if your training area is cool or drafty. Wear comfortable clothing that will not hinder your movements as you exercise.
Soreness
Muscle soreness is natural in any type of training. Muscle soreness will only last a few days or so, and as you body gets use to training the soreness disappears.
Don’t Miss Workouts
Never miss workouts because of laziness! On those low energy days you will feel like skipping a workout, that’s when you will need to use your willpower and think positive! Being consistent in your training will result in progress: muscle gains and an increase in strength. Of course, there will always be those days when you will be forced to miss workouts; if you are physically ill it would be unwise to further drain your physical resources by training. Don’t worry about it, just pick up where you left off or go back a week in your training, which ever feels most comfortable to you.
Hygiene
When you finish your workout for the day, a shower or bath will give you a chance to relax, refresh and most importantly, keep clean. Clean skin will give you a clear complexion and remove bacteria that are responsible for body odor. We recommend you shower at least once a day.
Nutrition
An extremely important aspect of bodybuilding is proper nutrition. We always urge our students to stay away from junk foods like white bread, sugary cereals, rice, potatoes, pastries and other foods containing excessive starch. No bodybuilder can go wrong with protein foods like meat, eggs, fish and cheese. We recommend different diet programs for different people. If you are underweight, we offer a diet plan containing bulk foods as well as large amounts of protein. If you are overweight we can help you with a diet plan containing lean but wholesome protein foods. And we have a diet plan for all you “normals” as well. Generally, we advise our students to substitute meat, cheese, eggs, fruits and vegetables for those sugary snacks you normally consume. We recommend that you eat light, well-balanced meals, and depend on nutritious snacks for extra energy during the day. Do NOT skip meals!
Rest
For the biggest gains, you should always get adequate rest and sleep. Of course, you have other activities as well, but don’t go to the extreme. You can’t expect to run track before training, then play football and go out dancing all night. You need to give your muscles a chance to rest. Anytime you train, muscle cells are broken down, resting gives muscle cells a chance to rebuild and increase muscle size. When you give your muscles adequate rest your cells will rebuild properly resulting in added strength and muscle size.
Foundation
Our first couple of weeks of training will give you the foundation on which to build a power-packed body. These early workouts will begin to strengthen your body plus improve your muscle tone. You will begin to make gains in muscular development and strength. For most of you these beginning workouts will seem easy, but remember, do just exactly what the routine calls for, don’t add any extra exercises! Some of you may want to combine the Weight Training and the Non-Weight Training programs - we DON’T recommend this! These early routines are important just as they are, they are all part of our progressive training program. These routines will coax and force your muscles to grow. Once you have a good foundation, we will send you our Super Muscle-Pumping Systems.
Weight and Non-Weight Training
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