Body Building Equipment

You can have all the knowledge in the world about bodybuilding
but if you don’t have a plan you can follow and actually do it
you will remain just another muscle wannabe nerd!

So in Lesson Four we are going to cover important aspects of
putting together an executable and followable bodybuilding
routine to gain muscle as fast as you humanly can!

If you missed any of the previous lessons you can get them here:
http://www.gainmuscleandlosefat.com

Bodybuilding RoutineTip-32:You Must Be Consistent.
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When putting together a bodybuilding routine you can follow you
need to make it so you can consistently follow it! It is nice to
have all these lofty intentions of how your going to change your
life completely to gain muscle but this is not realistic and
ends up in failure! When making a plan take into consideration
your commitments and realistically assess when will be the most
likely time you should workout in order to always follow
through! The same goes for your eating schedule!Be creative!

Bodybuilding Routine Tip-33:Make Your Bodybuilding Routine As
Easy As Possible
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am not talking about your training here! But when it comes to
making a workout and eating plan you can stick to, the easier it
is for you to follow the more likely you will follow it! For
example if you are not one to cook, don’t make your schedule to
cook for three hours every morning before work. If you are not
one to get up real early then don’t make a schedule that has you
working out at 5 am in the morning before work!

Bodybuilding Routine Tip-34:Plan Ahead
———————————————————– Make
your schedule before you start your weight gain program and know
it before you start! if you don’t plan ahead chances are way too
high you won’t follow through with all your meals and workouts!

Bodybuilding Routine Tip-35:Stick To Your Plan!
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Stick to your bodybuilding routine no matter what! A plan is
there for a reason. Stick to it, be consistent and you will see
results! Mentally prepare to do this and see yourself following
through at night before you go to bed.I pyche myself up for
squat day for a full day before by seeing myself squatting my
goal weight in my mind!

Bodybuilding Routine Tip-36:Consider A Training Partner Or Coach
To Keep You Accountable
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– When someone else is relying on you or you make a commitment
to a training partner or coach you are much more likely to stick
to your bodybuilding routine!

Bodybuilding Routine Tip-37: Educate Yourself On Weight Gain And
Muscle Growth To Keep Motivated.
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- By continually reading and learning about bodybuilding you
keep yourself motivated and involved in your plan.

Bodybuilding Routine Tip-38:Continually Challenge Yourself.
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Dont shy away from the challenge you face in bodybuilding, face
it head on!Plan your weights and goals ahead of time and take
progress measurements to motivate yourself by your successes!

Bodybuilding Routine Tip-39:Make Your Routine Interesting.
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Most bodybuilding routines can get real stale faster than you
are putting on muscle by following them! Don’t be afraid to
change up your bodybuilding routine but of course this has to be
done in an effective way. My Four Phase Plan lays this all out
for you so your bodybuilding routine is always new, challenging
and mindless to follow.

Bodybuilding Routine Tip-40:Keep Accurate and Scheduled
Measurements of Your Progress.
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Right from the start of any bodybuilding routine keeping
accurate measurements is a must! By keeping accurate and
scheduled progress measurements you can quickly and easily
determine what you are doing wrong and what you are doing right.

My book Underground Mass Secrets takes you through doing this
step by step and is the only source I know of that provides a
point by point trouble shooting section to help you quickly
correct your mistakes and quit wasting time doing torture
sessions in the gym for nothing!

Bodybuilding Routine Tip-41:Keep a Training And Diet Log.
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This goes along with keeping accurate and scheduled measurements
of your progress. It also helps you to look back and see what
you have been doing in your bodybuilding routine that has given
you good results. Another benefit of having a training and diet
log is it prevents you from cheating on yourself.

By writing down everything that you are eating you are less
likely to eat junk food you did not have in your plan.My course
comes with a great easy to follow system for tracking your
progress,measuring bodyfat and recording your training and diet
to ensure fast muscle gain without spinning your wheels!

You can read more about my complete easy to follow muscle
building course at http://www.gainmuscleandlosefat.com

About the author:
Get The full 51 lesson Build Muscle Mini Course Free by

going to James Jordans site http://ww.gainmuscleandlosefat.com

Injuries

After being in the gym business for the past 17 years I have
seen my share of lifters getting hurt. A majority of the
injuries are shoulder related from bench pressing. Others
include lower back spasms from deadlifting and squatting, torn
biceps from a preacher curl and sore joints. I had a few
injuries myself. I had a major one some years ago in my upper
back/shoulder area. I was doing behind the neck shoulder presses
and all of a sudden I heard a pop and then radiating pain. The
next week I barely could bench an empty bar. It took months to
recover from that uninviting setback. The next thing I asked
myself is what caused this horrific injury and how to not let it
happen again.

I was training six days a week at the time and came to the
conclusion I was drastically overtraining. I wasn’t giving my
body enough time to recover from the last workout.

Lets go over some important issues to help prevent injuries.
Make sure to warm up before hitting it hard. Do a little cardio
to get the blood moving and some light stretching. Don’t lift
too much right away.

It is best to follow a good cycle or periodization program. A
cycle program varies the weight used and the number of reps each
week. Use a lifting program that works the complete body. This
will help prevent muscle imbalance.

Did you ever see a lifter that only benches and works his arms.
They start to look hunchback because their chest muscles are a
lot stronger than their back. The stronger chest muscles pull
together. Mix up your routine at least once a month with new
exercises. Keep it fresh.

Make sure to fuel your starving muscles after you workout with
the right nutrition. This will help you recover faster and get
ready for the next workout.

Principles of injury prevention. Warm up properly before
lifting. Don’t stay on a continuous regiment
Don’t lift too much to fast. Stay on a
bodybuilding diet. Don’t Overtrain. Work the
whole body to prevent muscle imbalance

Since I learned the error of my ways, I haven’t had a serious
injury from bodybuilding since. I not saying following these
principles will totally stop injuries. But it will help prevent
them.

Kevin Doberstein is a Certified Fitness Trainer living in
northern WI. He has been a natural bodybuilder for 25 years. His
web site is www.nature-boy-bodybuilding.com, Nature Boy, Your
Natural Bodybuilding web source. Check out his book at
http://www.cafepress.com/nature_boy_bb.15317423 Pre-Workout
Nutrition for Bodybuilding

About the author:
Kevin Doberstein is a Certified Fitness Trainer living in
northern WI. He has been a natural bodybuilder for 25 years. His
web site is Nature Boy, Your
Natural Bodybuilding web source. Check out his book Pre-Workou
t Nutrition for Bodybuilding

In fitness, as in war, you want to be on the offensive, not the
defensive and this means that rather than reacting to maladies
as they occur, far better to be in good general physical
condition; preventive maintenance is preferable to remedial
effort every time. One general rule of thumb I use is energy is
the basic coin of the fitness realm and without it is damned
difficult to mount any kind of serious fitness effort.

To obtain energy to power through workouts is the first order of
business: if you are tired all the time, exhausted by life and
unable to get it together physically or psychologically, I would
suggest two immediate lifestyle changes — cut back on the
amount of food and begin walking every morning. Overeating is an
energy-sapping culprit. Too many calories, particularly the
wrong kind, the type that cause insulin to spike or the type of
nutrient that converts easily to body fat, will drain energy
faster then leaving the car door open all night and keeping the
lights on. Early morning walking, particularly done out of
doors, is invigorating. Plus early AM power walking elevates the
basal metabolic rate. The rate at which the body oxidizes
calories is kicked up by cardio in general and most particularly
by cardio done on an empty stomach.

Another trick of the trade is to have a cup of coffee or a
caffeine-laced tea before the cardio walk. Caffeine on an empty
stomach taken in combination with exercise accelerates the
mobilization of trans-fatty acids. After an all-night sleep/fast
the body is low on glycogen, the emulsified form of
carbohydrate, when aerobic activity is performed the body will
burned stored body fat to fuel the cardio activity. If you ever
travel to a hardcore bodybuilding gym early in the morning
you’ll see all the hulking bodybuilders performing cardio. They
are there to take advantage of this particular physiological
anomaly and burn off body fat via pre-breakfast cardio.

In addition, hitting an aerobic-style exercise session before
breakfast elevates to metabolism for hours after the conclusion
of the session and elevating the heart rate in a systematic
fashion improves heart and lung functionality and food
digestion. Perhaps the strongest rationale for early morning
cardio is that by doing it 1st thing it GETS DONE! Life has a
way of throwing obstacles galore in our path as the day’s events
unfold and by hitting a walk around the neighborhood 1st thing,
daily events and cumulative fatigue will not derail the session.
Start with a comfortable walk at a comfortable pace and add one
minute per session. If you power walk five times a week and
start off with a 10-minute session, at the end of a month the
session will be up to 30-minutes.

At that point, 30 minutes five times weekly, keep the frequency
and the duration and consciously seek to increase the intensity,
i.e. walk faster. This creeping incrementalism eases you into
the game. In conjunction with the walking, cut back on the
caloric intake. After calories are reduced, clean up the food
selection. Again all this flows together in a loose momentum
building effort. More walking, early morning walking, fewer
calories, better selection…your energy will skyrocket and the
effort will unfold in a sane rational fashion. After a month or
two, add in some progressive resistance training and you’ll be
shot from a proverbial fitness cannon. The nice summer weather
makes early outdoor walking a joyful experience and when we
truly enjoy an activity we seek to repeat it –- this melding of
enthusiasm with exercise is the long-term secret to fitness
success.

About the author:
arty Gallagher is a former Strength columnist for
washingtonpost.com. Marty’s articles have been featured in
Muscle Media, Muscle & Fitness, and Powerlifting USA magazines.
His website, http://www.martygallagher.com< /A>, assimilates years of accumulated knowledge from the
athletic elite and makes them accessible to the common person.