By Warrior Poet
Diet, hard work and desire are the
key components of success in bodybuilding desire being the glue that holds
the rest together. To make progress in this sport you have to want it otherwise
the best laid plans will fail you.
I believe in periodization, which is the practice of setting a goal and
a routine for each time interval, each routine must have it's own goal.
There are rare times where I might string a couple of different routines
together with the same goal in mind, but I mostly try and set different
goals for different periods. A period is a 4 to 6 week time frame where
I do a specific routine for a specific purpose. Some examples would be
I would do a high intensity routine with lots of drop sets, super sets
and giant sets to increase muscle mass. I may do a lot of compound movements
using lower reps for a muscle hardening strength routine, now I can gain
size on a heavy routine and strength on a intense routine but the focus
is changed from one routine to another along with the exercises and rep
When you hit the gym there is only
one speed for me, I am going to war and I conduct myself accordingly, I'm
not saying I go into the gym acting like an ass and intimidate everyone
my war is with myself not those around me. Your friends at the gym can
be of great help to you, make friends and be polite at all times.
I believe that muscles should be
worked hard and then rested so they can have time to repair, I always make
sure that I wait 72 hours before I work that muscle again. I often only
work a particular muscle group once a week, this is especially true with
arms. Arms are used in all upper body exercises and should never be worked
more than once a week, or you will have a hard time making them grow.
Concerning cardio for fat loss it
is best to perform your cardio when glycogen levels are low, first thing
in the morning or directly after a workout. If you train like I do (like
a warrior) after a workout is definitely out of the question, I'm lucky
if I can just make it to the couch. Cardio should not exceed 40 minutes
in length or you may start to burn muscle from going into a catabolic state
where the body goes into a state where it uses the amino acids in your
muscles for fuel. This state can also occur during sleep, a good way to
prevent this from happening is to take some slow digesting protein with
about 7 grams of L-glutamine at night before you go to bed then a protein
shake first thing in the morning.
To date these are the basic training
principles with which I have had success, there are different body types
who respond to different stimuli, these principles are very basic and I'm
sure most people could benefit using them as a baseline while you find
out what works best for you. I do not want to go into training specifics
because that is very individual in nature. Hope this helps, I'm just passing
on what I find helps me.