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Four Keys to Successful Bodybuilding

This article is courtesy of universalbodybuilding.com.

Mental Attitude

As long as you have the desire to physically develop your body -- that's half the battle!  How you feel about yourself is extremely important.  Ask yourself how much bigger you'd like to be, then go after that goal!  DO NOT let anything get in your way.  Gaining muscular weight is very personal.  Only you can put out the effort -- and only you will get the rewarding results!  

Your mental attitude is the first thing you should deal with -- you not only have to prepare your body but, your mind too.  Believe in yourself!  There will be many times when a strong mental attitude towards yourself is just what you need to get you through a difficult day of training or perhaps keep you on that diet.  Nothing at all will stop you from being successful.  You are at the wheel -- think positive -- and follow this program and you'll be amazed at the muscular weight you will see in a matter of weeks.

Editors Note: The best book on the power of the mind is Dianetics by L. Ron Hubbard.

Diet

You might think that gaining weight is now problem -- you simply overeat!  Right?  WRONG!   To increase your body weight as a bodybuilder means to increase your muscular weight.  This makes a special nutritional diet extremely necessary.  A DIET THAT IS BOTH HIGH IN CALORIES AND HIGH IN PROTEIN IS THE ONLY WAY TO GAIN SOLID BODYWEIGHT!    

Many people who have failed in building their bodies properly were just not eating enough of the right foods.  You can exercise, train night and day, but, if you are not supplying your body with proper building materials (nutritional food), then you are wasting your time.

The number one rule for your diet is to completely avoid "JUNK FOOD".  What makes a certain type of food junk?  The fact that the nutritional value of its contents is ZERO!!  In other words, it's like eating dead food.  It does absolutely nothing to increase the quality of your blood, heart, lungs and mind.  Modern technology has promoted such food by demineralising, devitaminising, and bleaching food to the extent that by the time it's available to the consumer -- it's absolutely USELESS!!  In fact it does us more harm than good.  The ice cream, cakes, candy, soft drinks, tea and coffee filled with refined white sugar decays in your body and clogs your vital organs with slimy, sticky poisons until those parts of your body can no longer function.  Now, is this any way to build muscular weight?

Start your day off to a super start with a good breakfast.  It should consist of eggs, and bacon, plus a protein drink made with milk.  Avoid dry cereals no matter what the advertising tell you.  Confine you meals to wholesome foods that will benefit you health and help you build strong muscular weight.  Supplements are also very helpful.  Take vitamins in tablet form and include wheat germ in your meals whenever you can.  When you plan and prepare a meal think of the nutritional value first.  The most important basic food items are: milk, eggs, lean meats, fowl and fish.  These foods should be consumed in large quantities.  Other important foods include fruits, vegetables, nuts and soups.  They will round out your diet along with your vitamin supplement.

Rest & Relaxation    

Rest and relaxation is also an essential part of your bodybuilding program.  Studies have been conducted which have proven that  a loss of sleep results in loss of accuracy in perception, memory and reasoning.  A late evening on the town, or perhaps just a sleepless night usually results in a very disorganized day after.  You find it difficult to perform many tasks that require physical and mental co-ordination, and your endurance is greatly weakened.

Relaxation is of utmost importance in the field of bodybuilding.  When you train and exercise, your muscles get quite a workout.  That is why it is extremely important to learn how to relax those muscles, so they can look forward to a night of complete rest, which is necessary for tissue repair and growth.

Just because you spend 8-10 hours in bed, does not mean that you have relaxed your muscles for that period of time.  In fact, even when you are asleep you are not totally relaxed.  Tensions have built up through-out the day, and remain in the muscular system and these tensions result in sleep that is not beneficial.

Perfect relaxation is vital to increase muscular growth, so, if your job causes you many tense moments through-out the day, then, you must try to relax as much as possible in the evening.  A high protein meal after a heavy training program (described later), is the most effective way to achieve complete relaxation.

Eating too much food before you go to sleep will make it extremely difficult to sleep, however, going to bed on an empty stomach could be worse.  Each individual is different  What you have to remember is that YOU ARE IN CHARGE of your own body, so, it's up to you to find out what works best for you.

Try to control those late nights and you'll find that adequate rest is not only important, but tremendously rewarding.  If you get to bed about the same time every night and get at least 8 hours of good sound sleep, then, your body will thank you by growing strong muscular weight.  Complete 100% rest at night will prepare you for a successful and fruitful training session the next day.

Exercise

EXERCISE FOR ADVANCED TRAINING YEARS -- AND HELPFUL HINTS FOR EVERY BODYBUILDER!!  In order to get the most out of your exercise routine, you must provide your body with complete muscle stimulation.  For this, heavy weights are necessary.  You will perform all the movements in 5 sets of 5 repetitions, using the most weight that you can handle.  Begin with light weights the first two sets of each exercise, this will enable you to warm up.  The remaining 3 sets should be done quite vigorously in order to attain the best results.  Approach those weights as if you are going to destroy them.  TAKE CHARGE!!  You are in control!!    

You have probably read about bodybuilders who spend numerous hors training 6-7 days a week.  Experts now recommend shorter programs for only 3 times a week or more (if you are on a split schedule).  If your muscles disappear when you shorten your program -- then -- they weren't worth having to begin with.  Muscles that are well nourished -- will not disappear in a matter of days or because you've cut down on the training time. 

The gains you make from this system will be the most effective and will stay with you a long time!!    

Quality, not quantity is important.  many bodybuilders work out too long, instead of working out for shorter periods and making every short minute count.  In other words give it all you've got!!  total effort and a positive attitude is how you should approach every training session -- and it's with this enthusiastic disposition that your results will appear much faster.

Follow program 1 for 4 weeks (3 times a week), then go on to program number 2 for the next 4 weeks.   REMEMBER: to add more strength and muscle to your body you must add more weight to your exercises, eat good nutritional foods, and get plenty of rest and relaxation and you're on your way to a stronger and larger muscular shape.

PROGRAM NO. 1

PROGRAM NO. 2

SIT - UPS

As many as you can do

SIT - UPS

As many as you can do

LEG RAISES

As many as you can do

LEG RAISES

As many as you can do

STANDING DUMBBELL PRESSES

5x5

CHIN TO BACK OF NECK

6x5

SQUAT

5x5

SQUAT

6x5

DEAD LIFT

5x5

 FRONT SQUAT

6x5

BENCH PRESS

5x5

DUMBBELL BENCH PRESS

6x5

BARBELL ROWING

5x5

SINGLE ARM

6x5

BARBELL CURL

5x5

DUMBBELL ROWING

6x5

SEATED DUMBBELL

6x5

CURL

6x5

Simple Proven Formula for Weight Gain

  1. Get a physical check up before you begin a bodybuilding program.  Make sure you have no internal problems or some type of physical flaw, that will prevent or delay you from satisfactory progress.  It's always wise to get advice fro a good medical doctor.  If you are in good health, proceed to the next step.

  2. Revise your diet so that it's well-balanced -- include 2 quarts of whole milk everyday as well as the necessary food supplements.

  3. Get at least 8-9 hours of sleep per night.

  4. Do not engage in any form of vigorous or competitive athletic activity.

  5. Do everything to maintain a calm, pleasant mental outlook.

  6. Train 3 times a week on alternate days, or use the 'split routine' -- as suggested here.


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