Mastering: Workouts, Rest, and Recovery

Mastering: Workouts, Rest, and Recovery

How can you transform your workouts into pro-level, muscle-building sessions?

Let’s face it: we aren’t always confident about our workouts. There is always a seed of doubt buried in the midst of our exertions and that seed grows into a forest of anxieties when we see how well other people are progressing with their own workouts.

You don’t have to feel anxious anymore.

Experts have been studying fitness and bodybuilding for a long time and fortunately, there is now a “canon” of guidelines for bodybuilders to follow. While it’s obvious that we can’t list everything here, we can certainly discuss the most essential ones so you can begin modifying your approach to weightlifting.

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9 Essential Tips on Training Hard

9 Essential Tips on Training Hard

What is intensity and how does it contribute to a bodybuilder’s progress?

The intensity of a weightlifting exercise is determined primarily by the resistance being used by the bodybuilder. Resistance, or the weight of the plates themselves, has a marked effect on the bodybuilder’s performance.

Using lower resistance or lighter weights often allows the bodybuilder to perform more reps and sets.

An increase in reps and sets theoretically boosts a person’s calorie-burning capability during the workout, making him less likely to store excess fat (assuming that all other ideal conditions are present).

Using higher resistance, or heaviest weights on the other hand, tends to create micro-damage in the target muscles. Micro-damage is necessary to improve the size and strength of muscle tissues. Note that micro-damage is very different from a muscle injury!

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Basic to Pro Grade Tips

Basic to Pro Grade Tips

What do you need to know about sets and reps?

In our previous series, we took an in-depth look at what makes the perfect repetition. We discovered that there are specific rep scales a bodybuilder can use to achieve specific goals. Ultimately, it would be up to the bodybuilder himself to determine which rep scale is most effective for him.

The beauty of bodybuilding is that everything is customizable, right down to what brand of protein bar you consume after a workout. There are no hard and fast rules and you can try anything and everything to get the results you want.

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The Perfect Rep and Rep Scales

The Perfect Rep and Rep Scales

How can you perform the best repetitions while working out?

A repetition or “rep” is the act of performing a specific movement that satisfies the completion of a single “unit” of exercise. For example, a bodybuilder performs one repetition of a dumbbell curl when he is able to raise a dumbbell near his chest.

A set, on the other hand, is the pre-determined number of repetitions that a bodybuilder will perform in succession. The number of sets and number of repetitions per set varies depending on the intended movement.

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Post-Workout Muscle Soreness

Post-Workout Muscle Soreness

Why does post-workout soreness occur?

People who lift weights on a regular basis know the feeling well. The pain often manifests twelve to twenty four hours after a heavy or intense workout. It affects all or nearly all of the major muscle regions that were used during the heavy workout… And the pain can be intense, too!

Delayed-onset muscle soreness (DOMS) or post-workout soreness is exceedingly common in the bodybuilding world. There are even “spray on” painkillers for people who can’t stand going about their day with stiff muscles. Many pop oral painkillers to eliminate the feeling but usually, the pain stays as long as it wants to.

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Bodybuilding – Developing Killer Motivation

Bodybuilding – Developing Killer Motivation

How can you develop the unstoppable motivation of pro bodybuilders?

Bodybuilding is anything but easy. To say that anyone can succeed with bodybuilding is a myth because not everyone has the genes and more importantly, the motivation to succeed in this type of sport/physical activity.

It’s not enough to have the height advantage or naturally large muscle cells to succeed in bodybuilding. You need the steel-clad motivation and willpower to sustain the effort.

Without these two elements, you’re not going to last very long. I’ve seen many promising bodybuilders eventually quit because they could no longer find satisfaction or meaning in what they did.

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