What is progress? How do you define bodybuilding progress? What types of changes are occurring within the body? Do we see the advancement from oxen to automobiles to jet planes as progress? Can speed and efficiency be the criteria for progress? The apparel of humans has altered, the food they consume has been transformed, and undoubtedly, their playthings have been modified. Competitive athletes in the present day are the most powerful, robust, and quick they have ever been in recorded history.
The advancements in training techniques, diet supplementation, and knowledge of how to eat healthily have all contributed to these alterations. These alterations do not include the prolonged use of anabolic/androgenic steroids, diuretics, or human growth hormones. When people begin to use illegal and often damaging performance-enhancing drugs, they experience a notable boost in muscle strength and body weight.
But at what cost? In the past, human travel was limited to only a few miles per hour, but nowadays, people can easily travel faster than the speed of sound. What are the advantages of saving time? When queried about why he did not want to hurry, an elderly farmer from Vermont gave an answer. I think that I am missing out on more than I am gaining. What advances have we made in our lives as well as in bodybuilding? If we eliminated the physical and strength improvements that have occurred over the last 18 years due to the use of drugs in men, and particularly in women, where would we be in terms of overall progress? Many of the exercisers in the gym can be found holding muscle magazines and attempting to replicate the rigorous three-hour double-split regimens of champion bodybuilders. Many adolescents wanting to build muscle, who have a lot of energy and are dedicated to their fitness regimens, are basically not accomplishing anything.
When a non-drugged athlete does marathon workouts, it has the opposite effect and hinders their ability to succeed in whatever sport they are participating in.
The phrase “staleness” was created to describe an individual in sports who is engaging in excessive exercise, either for cardio or for strength training. Sometimes, athletes will have the sense that they can’t get any better no matter how rigorous the training they do. A well-known issue that has been acknowledged and evidenced among athletes of various levels is the shortage of proper rest between training sessions. It is imperative that anybody who seeks to boost their performance takes time to rest and recuperate between workouts. The specific name for the recuperative process that follows rest is termed super compensation, but it only occurs when there is an adequate amount of it.
If an athlete does not rest sufficiently between workouts, it is likely their performance will plateau. Inadequate rest between training sessions results when a person works out the same body part while they should be in their recovery period. As an illustration, the legs are worked on Monday when they are still only 75% recovered from the previous Saturday’s exercise session. The replenishment of the glycogen levels in the muscles that get used up in the course of activity is referred to as recovery. This restoration of glycogen stores can only take place with adequate:
- Complex carbohydrate intake
- Enough rest
- Attention paid not to overtrain
Many athletes and those undergoing training may not recognize that the amount of recovery time necessary between workouts increases if the intensity of the exercise done is heightened. Put simply, as the intensity of a workout rises, the necessary rest period will increase too. If you do not incorporate a rest period into your training routine, your physical fitness and strength will not improve, they will even decrease. Boredom with the activities can present itself when the difficulty and amount of training increase simultaneously.
Increasing your workout time from 1 to 11/2 hours to 21/2 to 3 hours at the gym, or from 3 to 6 miles of running a day without any “light” days, is likely to not only lead to staleness but could also cause over-training injuries such as stress fractures, frequent colds, slow healing injuries, and sleep disturbances. In the past ten years, cross-training – particularly in the form of triathlons – has become more popular than ever. I myself have been lifting weights for the past two decades. I can’t believe it’s been two decades since I began weightlifting, and many of my original companions are still exercising their chests on Mondays with the same bench press technique we employed in the mid-70s! Does it state somewhere, “Monday is chest day”?
The leading reason why bodybuilders, strength trainers, and people participating in fitness and sports activities without taking drugs fail is due to excessive exercise. What measures can the natural athlete take to maximize the effectiveness of their training?
The most critical shift that needs to happen is an alteration of the mindset. High-intensity, explosive, and intensive twenty-five sets per muscle group workouts are best avoided by those not taking steroids. Following “Mr. Do not become disheartened if you don’t gain an inch in your biceps or four inches in your chest after dedicating a week to “Galaxy’s” workout, as it may take an entire year before achieving desired results.
Double-split workouts, which take multiple hours, can be done by an extremely limited number of very skilled and chemically augmented individuals. Pay attention to how your body feels; if you are experiencing soreness, take some time off instead of working on the same muscle group again. Studies from the 50s confirming the link between 3 sets of 8-10 reps of activity and enhanced muscular strength and size have been conducted across the globe.
This means that 3 to 9 groups of 8 to 10 repetitions should be completed, depending on which muscle group is being targeted. One example of stimulating the biceps would be to do one exercise for 3 sets of 8-10 reps. The back is split up into three main sections (latissimus dorsi, trapezius, and the erector spinal or adjacent to the spine muscles). Choose 3 different exercises and do 3 sets of 8-10 reps each to effectively promote gains in muscle size and strength.
The number of times resistance training is performed is another area that is not well understood. If you work out your lower body (doing exercises like leg presses, squats, lunges, hack squats, and sissy squats), you’ll be targeting both the quadriceps in the front and the hamstrings in the back. This will cause both to be worked, broken down, and rebuilt. Studies have shown that muscle groups must be given at least 48 hours of rest before they can be safely exercised again after having been worked out. I have encountered a number of trainees, including some who did too much in their exercise session and felt soreness for a full five days afterward. This tenderness, often called DOMS (delayed onset of muscular soreness), usually begins within 24 hours of a workout and usually reaches its peak level of discomfort at 48 hours.
Your Transformation Starts Here
If you are eager to start your body transformation, you may have no idea how to begin. This handbook will assist you with starting and guarantee that you are equipped for accomplishment.
1. Step Up, Check Up
If it’s been a while since you visited your doctor for a thorough physical and blood test, now is the perfect opportunity to do so. Why? At the start, it’s important to be aware of any potential health issues you may not be aware of. Your physician may have personalized dietary or exercise advice that it would be wiser to get now than to wait. But that’s not the only reason.
Having an understanding of where you stand can greatly assist in your endeavors. For a small amount of money and some discomfort, you’ll get health readings such as cholesterol and triglycerides, blood pressure, fasting glucose, and maybe even bone density testing for women who are advanced in age. These areas are measurable, and you can keep track of your achievements and observe your dedication turn into success.
The scale and the mirror have plenty of things to reveal, however, they cannot offer a comprehensive summary. Physical fitness is not only about having an attractive appearance; it is also about feeling energetic and leading a good quality of life!
2. Take Out The Trash
This holds true for every part of your well-being: nutrition, emotional, and interpersonal. Keep in mind that your “before” photograph isn’t simply a representation of your physical frame; it is a memento that chronicles all the positives, negatives, and hidden elements of your everyday life. If you would like to move forward, eliminate any elements that could potentially prevent you from succeeding.
Start with the easy stuff. If your pantry is stuffed with treats, chocolate, and other unhealthy snacks, clear them out. Having these items accessible will only encourage you to make unsuitable food choices. Say goodbye to Oreos and Twinkies.
If you are in the habit of being harsh with yourself for bad eating habits or your physical appearance, it is important to try your best to switch these negative thoughts to something more positive. Whenever a pessimistic thought crosses your mind, substitute it with two positive remarks regarding what you are good at. I opted for a nutritious chicken salad for my midday meal, or I consumed 10 cups of H2O today.
It’s not necessary to only aim for major achievements like losing weight or building muscle; every step forward is an achievement, and even minor successes are meaningful. Direct all your attention towards achieving the desired outcome and change the way you think.
Consider who might make it harder for you to change. Even though this might not seem compassionate, it is important to take inventory of these people. It is vital that you have people around you who will back you up and motivate you instead of those who will hold you back and make you feel negative. You should have someone like Adrian around you when you first start changing your life, not someone like Paulie. No one has to end any relationship; simply review the situation objectively, and then make the most of the individuals who enable you to do your finest.
3. Don’t Sabotage Yourself
The Italian Stallion had to make some difficult choices in life before his encounter with Apollo, and the same goes for you. Even if you begin attending the gym on a daily basis, the activities you participate in outside of the gym will have a notable effect on your achievements. If you are not leading a healthy lifestyle, you won’t achieve your objectives.
Want to know how to live better? Begin by keeping a record of all activity in a diary or journal. Monitor your sleeping patterns, alcohol intake, and how much stress and motivation you’re experiencing. All of these will be an essential part of achieving your goals.
Getting adequate slumber is necessary for rebuilding muscle tissue, maintaining a healthy metabolic rate, and having enough energy to put your all into each exercise routine. Making sure you get a minimum of 8 hours of sleep each night should be one of your top priorities if you’re not already doing so. You will feel the difference.
No matter if you consume alcohol excessively on the weekends or just have a few drinks in the evening, the fact remains that alcohol is still a poison. This much is clear: your capacity to burn fat and recuperate from exercise routines will be detrimentally impacted. Attempt to minimize or take away the presence of alcohol, especially during the process of change. A large number of individuals have found that not drinking alcohol for a time period of several weeks was the factor they had been looking for to complete their respective puzzles.
Stress causes trouble for all of us. However, if someone is trying to make changes, intense stress could really impede their progress. The lack of sleep can influence conduct in a negative way, like causing you to eat too much or neglect exercise, as well as be detrimental to your physical health in various ways. Make the most of beneficial stress control methods such as diary writing, practicing mindfulness, speaking to a confidante, or going out for a drive around the town. Discover what works best for you and put it into practice.
Incorporating social elements into your workouts is a good way to unify different types of exercises and keep you responsible over time. Secure a friend, enroll in a class, employ an instructor, participate in a BodySpace group, or write down your ambitions and show it to someone close. Better yet, do all of the above. Do whatever it takes to fully commit. That is your mantra now: “Whatever it takes.”
4. Set Goals
You need goals. We all do. When you’re exhausted, starving, and about to begin a difficult exercise regime, you will especially require them to be applicable to you.
Modifications can involve physical and functional changes, so it is acceptable to have objectives in both of these aspects. Dropping pounds, developing muscle, and looking appealing in the reflection are instances of the first; doing squats with an additional 10 pounds, completing a mile in under 10 minutes, or attaining the ability to put your toes up to the bar are instances of the second. Having both long-term and short-term objectives can help keep you driven even if the progress of one goal begins to diminish.
The significance of your goals, whether they are connected to health or personal, should not be overlooked. For many people, goals related to physical appearance or performance achievements are less inspiring than other types of goals. Do you desire to have more vigor in order to enjoy activities with your children? Write it down. Do you want to reduce your triglyceride levels to a point where your doctor won’t be asking about them anymore? That’s a great target.
The more ambitious your goals, the higher the likelihood of achieving them.