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Mind Over Muscle

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lamusculation
Title:
Mind Over Muscle

Word Count:
495

Summary:
Embarking on a physical training program brings rewards that can be achieved by little else. Whether exercising to stay fit, feel good, or just to look terrific, you can add power to your efforts by employing the insights and techniques used by high-achievers to obtain that 'look' you've always dreamed of!


Keywords:
fitness, health, personal development, training, gym, aerobics


Article Body:
Embarking on a physical training program brings rewards that can be achieved by little else. Whether exercising to stay fit, feel good, or just to look terrific, you can add power to your efforts by employing the insights and techniques used by high-achievers to obtain that 'look' you've always dreamed of!

Before beginning your journey on the road to fitness you must realise that you are in total control and therefore should have a real desire to be fit. A wishy-washy approach to fitness, or anything else for that matter, usually ends in failure. It is therefore wise to keep yourself motivated.

By realising that the power of your decision adds much weight to the acquirement of any objective, you should fire yourself with enthusiasm for the task ahead.

The first and most important factor to employ is to release any past failures from your mind. Dwelling on past failures will only have an adverse affect on your current training.

If such thoughts occur ask yourself the question "why did I fail?" Perhaps you set your goals too high and they thus became unrealistic. Or your time frame for achieving your goals was too short or too long. Or perhaps you were just plain lazy! Whatever the reason look at it in an objective manner and learn from your mistakes. Do it differently this time.

A major problem that is constantly rearing its ugly head is lack of enthusiasm. Almost every keep-fit enthusiast suffers from this dreaded state at one time or another, from championship bodybuilders to first-time aerobics students. There is only one simple rule to follow when confronted with this negative state of mind - re-motivate yourself!

They key to this is being specific in your goals. Have a clear vision of what way you want to look and feel when you have achieved your objective. Cut and tape a picture of your head over a picture of your ideal body type if you must, but be clear in your own head where you are going and what you will achieve.

Also set smaller goals that easily show you have been making progress. Make note of your goal achievements. Write them down. Once you are feeling a lack of enthusiasm then look back at how far you have come.

Visualise your objective often or at least twice a day. Tell yourself that you are doing well and reward yourself when you reach a goal. This will increase your self-esteem and keep your motivation high.

If some negative situation arises don't look at it as a problem but view it as a challenge. As you overcome your own inner and outer obstacles you will have proved that you are a success. Success breeds success so review your progress and modify your goals to be more challenging.

The potential to achieve anything is within you. Whether the end result of your training efforts is success or failure it is your choice. Give 100% and you will receive 100%.


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BONUS : Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.

In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is, you'll be working your muscles very, very intensively and making better use of your time.

As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday, Wednesday and Friday.

MONDAY (Chest, Triceps, Shoulders)

1. Chest Exercises

Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye - this is an isolation exercise that works the pectorals.

2. Triceps

Dips - this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders

Front military press - this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises - this isolation exercise works the shoulders only.

Bentover dumbbell laterals - this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works the biceps.

Dumbbell hammer curls - isolation exercise that works the biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works the forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes.

Leg extension - isolation exercise that works the quads.

Leg curls - isolation exercise that works the hamstrings.

Standing calf raise - isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.
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