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Weight Training Philosophy

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Weight-Training Philosophy

Think "INTENSE FOCUS." Intense focus should be the foundation of your weight-training philosophy. If you aren't intensely focused, you can't be successful. You cannot approach bodybuilding and muscle mass development as though it were a hobby or a diversion. It can be neither. You MUST be totally and intensely focused, and you must let the rest of the world know that you are totally and intensely focused.

If you have the level of intense focus needed, that's great. If you haven't yet reached the level of intense focus required for success, here are some ideas to help:

1. Treat every set like it was the last set.
2. See every rep as a life or death situation.
3. Use a stop watch to make sure that you keep yourself honest during rest periods.
4. Wear a headset that sends a "do not disturb" message to the rest of the world.
5. Do not let your girlfriend watch your workout.

You are much more likely to achieve your muscle mass-building goals if you are intensely focused on the objective. There's a school of thought that says, "You only get that which you are willing to work hard enough and long enough to get." That is absolutely true where bodybuilding is concerned.

Muscles do not grow accidentally. Muscles grow because you FORCE them to grow, and you force them to grow by continually "upping the ante." If you used 25-pound weights on the last workout, increase the weight for this workout. If you did 20 reps on your last workout, do 21 this time.

Focus! Focus with all of the intensity that you have on your muscle mass-building goals. Don't get distracted. Don't let anything in your life be more important to you than your objective of building muscle mass.


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BONUS : Weight-Training Tempo

A smooth and controlled motion is one of the most important factors of weight-training success. Muscles do not just get bigger of their own accord. Muscles must be forced to increase in size. If you are comfortable doing your weight-training exercises, you aren't making any progress. The old, "no pain, no gain" adage is correct. If it isn't harder than "it" was last time, whatever "it" is, you aren't making any progress.

What does this have to do with weight-training "tempo"? This: if you are lifting too fast, momentum is doing part of the work for you, and your motion will

be jerky. Jerky motion causes injuries. But if you are lifting weights that are too great at a slower rate, you can also cause jerky motion, and thus injury.

The idea is to lift smoothly and without jerks. Tempo is most often expressed as counts that you do in your head to note seconds. A lift with the tempo of 4/0/2 should be done with a count of 4 on the lowering (eccentric) portion. There should be no pause at the bottom of the exercise and a count of 2 during the raising (concentric) part. So it is the eccentric or lowering part of the weightlifting exercise listed first, then the bottom, and finally the concentric or lifting portion.

The count is an even "1, 2, 3, 4" without a pause. On counts 1 and 2 you are lowering the weight. Without a pause, on counts 3 and 4 you are raising the weight. A smooth weightlifting tempo will prevent jerky movements.

You'll want to change up your tempo as often as you change up your routines. That would be about every four to eight weeks. The purpose of changing the tempo is to prevent your body from getting comfortable.


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