| |
Iīm a big believer in heavy
basic training. Even back when I started with weight training I noticed
that my body responded best on heavy training: Squats, bench presses,
dead lifts, millitray presses. Basic exercises in combination with
machines or any other lighter movements can shape your body the way you
desire.
Remember to allwas warm up properly before start lifting heavy weights.
Letīs say itīs chest day on your schedule and you canīt wait until you
come to the gym putting on heavy plates on barbell showing to local gym
babes who the man is. Forget this. If you want a long bodybuilding
carrer itīs very important to stay injure free otherwise it causes
stagnation in your progress. What you should do is to start doing some
cardio for about 5-10 minutes following with some lighter streching and
before doing heavy bench pressing why not do 2 sets of cable crossovers
to rush some blood into your chest and prepare them for real workout.
When you feel warm and sweating than that means that you are ready to
rock.
I have been injuree free through my whole career bacuse I learned in
Judo how important it is to warm up properly before start figting.
What about sets and reps?
I hate when people asks me how many sets and reps I perform of this and
that exercise. I never count repetions. I allways go all the way to the
maximum. Letīs say you friend read in some magazine that 12 reps of a
certain exercise is what you should do, what if you can do 2 more, do
you just drop the weight because sombody told you that??!
It all depends how I feel on a certain day. In offseason when you calory
intake is very high and you feel strong and powerfull and you feel you
can move mountains GO HEAVY with a few reps. On those heavy days you
shouldnt do less than 4 reps and higher than 10. Why? Because thatīs all
you need to stimulate muscles to grow. If you feel you need more pump
than you can finish your workout with 2-3 sets with some cable exercises
doing higher reps, once again; donīt count, just pump it up until you
feel exhausted and your muscles are about to explode. I promise that
with proper nutrition and supplementation you will GROW.
One more thing that is very important is to variate your traing. Change
exercises, training routine, schedule as often as you can because your
muscles can adapt to a certain training routine and stop growing.
Contest preperation
My precontest training and training for a show are very similar. The
only thing that I change is that I perform more reps, rest only 30
seconds between reps and do one hour of cardio in the morning before the
breakfast and one hour after evening workout. What Iīm striving for is
the detail and separation. Full range of motion and non cheating
training is what you should do.
Note that stretching is as important as warming up. It helps your
muscles to go back to itīs normal length after a workout and and makes
the blood stream normal again and recuperation time is shorter if you
allwas strech properly after every workout and you grow more.
Rest
While training hard your are breaking down your muscles so what is
necessary to get a lot of rest and sleep with proper nutrition to
reocuperate your muscles and make them grow again.
What I have noticed is that massage makes wonders both when it comes to
training and recuperation time. After getting a massage I feel more
powefull during my workouts and I get less sore and better flex in my
muscles. This really works well for me and I suggest to everyone to get
at least one treatment every second week or even every week.
Nutrition
Pre-Contest diet (12 weeks out)
Meal 1: (Pre cardio)
10 grams L-Glutamine, black coffe, 5 dl water
Real Meal 1:
50 gram oatmeal,
12 egg whites, Vitamin/mineral supplement, CLA, Omega-3, 5 dl water
Meal 2:
250 gram steak, mixed vegetables, water
Meal 3:
Protein shake
Meal 4: (Pre-workout)
A cup of brown rice, 250 gram skinless chicken breast, broccoli, 30
minutes after; black coffe, L-glutamine.
Meal 5: (Post workout)
Protein shake, L-glutamine, another portion of vitamins/minerals
Meal 6:
Some fish with broccoli and lime
Meal 7 (before bed)
L-glutamine with some amino acids
This is just a typical day during my diet. I eat another food as well.
My golden rule is to try to stay on a low carb diet for a couple of days
and higher my carb intake for one day.
In Offseason I just try to get enough with protein from
good sources like chicken, lean red meat, egg whites, protein powders
etc. Try to eat complex carbs: rice, pasta, potatos, fruit, oatmeal (one
of my favourite sources), plenty of vegetables. I eat evry 2nd hour.
Directly after a workout I eat some simple carbs with protein powders to
recover faster from hard workout.
I eat junk food whenever I feel for that. Iīm lucky to have such a great
girlfriend who is cooking incredible tastefull food.
Dontīforget: You are what you eat !
Stay well and hungry!
Binais
|