Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

What are your 5-10 golden rules of bodybuilding? outline of your "philosophy"

V

Valdez

New member
:yawn:

In the Gym

#1. never weight train longer than 1.5 hours at a stretch.
#2. never train more than 2 days in a row, ever.
#3. never train more than 4-5 days a week, ever.
#4. thou must goeth ass to the floor when doing squats
#5. a set isn't a good working set unless you go to complete failure or beyond by doing forced reps, and drop sets.
#6. always eat a post-workout meal containing either dextrose or sugar (approx 1g per kg of LBM) and 2 scoops of whey protein within 45 minutes of last set of workout, if doing cardio... the second you step off the treadmill.
#7. cardio must be done after weightlifting or in the morning before breakfast and never under 25 min or ever ever over 60 min.


Out of the Gym

#1. eat frequently, a little protein in every meal
#2. no smoking no drinking (maybe a couple beers or some wine in a months time, but no more.)
#3. do not eat a meal both high and sugar/carbs and high in fat, unless it is whole foods and clean (or a cheat meal)
#4. eat 1g per lb of bodywieght in protein and 2.5-3.5g of carbs (complex) per lb of bodyweight if bulking, .5-1g per lb if cutting.
#5. try to get 8 hours sleep a night.

that's mine off the top of my head.
 
Consistency,commitment,dedication,focus,concentration,intensity,lift heavy,compound movements,train legs hard,believe in yourself and what you are doing,go home..eat and rest...repeat until huge!!!!!!!!!!!!!!
 
rules:

1: always always atleast inculde the squat or/and the deadlift in ur routine
2: drink a gallon of whole milk a day (for bulking)
3: use good sups like creatine , mutli vitamins and protien powders
4: always have a goal in mind to train for
5: increase the work load every week
6: flex and strech beteew sets
7: play good music in the background to get urself sight up for ur workout
 
Well, I can't really think of 5 or 10 particular rules right off the top of my head, but I can list what I think is the most important and yet overlooked aspect of training...

COME TO THE GYM MENTALLY PREPARED !!! A workout is useless unless you are psyched, prepared for pain, and ready to connect with a muscle, feel it contract, and train it into oblivion. Mental preparation is the key and is too often overlooked.

I like to come home from work, use the bathroom, change clothes, and start stretching. Stretching is extremely underrated. It loosens the muscles, warms the joints, get the blood flowing a little, and allows me time to start thinking about what I have on tap for the day. What will be I training? What exercises, sets and reps will I be doing? How do I want achieve my pump? What kind of burn will exercise X cause? How will the weight feel in my hands? I must be ready for all of this.

Then it's out the door and into the truck for the 5 minute ride to the gym. Now it's time for Metallica (loud!) or something else hardcore to get my mind in the trenches and put some gravel in my gut.

The mental preparation doesn't stop once I'm in the gym. I like to imagine myself (especially doing the heavy, compound stuff like squats) with the weight on my shoulders...and then imagine myself performing these movement with great form, using the muscles they're intended to hit...with powerful completion of each rep. I envision what I want to look like, how big and shredded I'll eventuall be. That keeps me going when the pain starts yelling at me to quit.

After all that, the actual lifting itself is just completing what my mind has already envisioned.
 
I always start with mental preperation, loud music and thinking about what I am going to be doing, get the testosterone going!! if something interrupts this, like an argument or something, I have to go through the whole process again. i suppose that is kind of superstitious!! but mental preperation is the key to everything.

i am very self-critical, I could probably keep lifting until I was unable to walk or move my arms at all, I am never satisfied with my workouts until I feel the soreness the next day and am always telling myself I can do far better.

i have a bad habit or sometimes being too ambitious with heavy weight, form is paramount.

i hate spotters, most of them dont know how to do it properly and always want a conversation, call me boring but the gym isnt a social event for me, its to get the physique I want, gym warfare!!
 
Liberator said:

i am very self-critical, I could probably keep lifting until I was unable to walk or move my arms at all, I am never satisfied with my workouts until I feel the soreness the next day and am always telling myself I can do far better.

i have a bad habit or sometimes being too ambitious with heavy weight, form is paramount.
Click to expand...

I can relate. :cool:
 
I'd like to add one...

Never be satisfied.

There is always something you can improve on, whether you like it or not.

And I agree with everyone else as well.
 
Don't look at the girls between sets!!!!!!!

I know this one sucks, but it just screws up your workout. Go and talk to them afterwards when you are all pumped up. Nothing breaks the concentration more than seeing some tight thing bouncing on the stepper!!
 
Tuna Guy said:
Why ?
Click to expand...

This is a common misconception that big guys know more than smaller guys. Dan Duchaine was a small guy and Will Brink is a small pussy. Who would you rather listen to, some stupid big guy whose never had to struggle to put muscle on, or a smaller with bad genetics guy whot had to pay attention to everything little detail in his training and diet?

My golden rule is not to let your ego get the best of you: proper form always.

Always take before pictures of yourself. Sometimes you cannot see positive changes in your body, and you feel like you haven't progressed. Pics will tell you everything.

Listen to your body.
 
blood_drinker said:
.:FRlol: lol @ id rather be lifting..:FRlol:
your reply was even more ignorant than his.:FRlol:
bl00d:D
Click to expand...


Explain please.



What I was saying is that I know some huge mofos, that don't know shiat about lifting. Some have never lifted. Does this mean they know more than me? Just because they are bigger? I think not. Saying that would be an ignorant statement, thanks!
 
I concur, as example Flex Wheeler is huge ,but he doesnt know much about the science of training. He's just very gifted, roided way out and syntholed. Not to pick on Flex, just to make a point
 
In the Gym

#1. never weight train longer than 1.5 hours at a stretch.

*** I agree

#2. never train more than 2 days in a row, ever.

*** Never say ever when it come to strength training, there are only generalizations in most cases.


#3. never train more than 4-5 days a week, ever.

*** Ever hear of Periodization?

#4. thou must goeth ass to the floor when doing squats

*** If your body allows for that particular ROM, if not do what you can do.

#5. a set isn't a good working set unless you go to complete failure or beyond by doing forced reps, and drop sets.

*** Well thats a big misconception if I ever heard one.
Explain why someone "MUST" go to complete failure or beyond.

#6. always eat a post-workout meal containing either dextrose or sugar (approx 1g per kg of LBM) and 2 scoops of whey protein within 45 minutes of last set of workout, if doing cardio... the second you step off the treadmill.

*** You can wait longer. Too many times people are preaching this and extolling the virtues of quickly "fueling up". Your so called window of oppurtunity will stay open longer than that.

#7. cardio must be done after weightlifting or in the morning before breakfast and never under 25 min or ever ever over 60 min.


*** Cardio can be done under 25 mins. Ever heard of Interval training?
 
Last edited:
"ALWAYS listen to those that are bigger and more built then you" TUNA GUY... that has to be the worst , and POOREST bit of advice I have ever heard. You are obviously nieve.
I have trained with guys who were genetic freaks , these guys were hardcore ripped year round , never touched supplements, let alone gear, ate maby 2 fast food meals a day and they looked better then I could by following a 7 meal a day , clean, diet, well planned cycle, and 6am cardio 4 days a week and 4 days a week intense well planned weight training. I just simply have very average genetics... so why would happen if I "Listened to these guys" as you reccomended??LOL I would LOOK LIKE SHIT!
BOTTOM LINE.... someone's PHYSIQUE is by no means indicative of their knowledge of training/nutrition.
 
1. Weight lift progressively and intelligently for no more than 1-1.5 hrs. per day.

2. Diet is important / consume protein prior to bed, as soon as you wake up and after a workout session preferably with a juice source.

3. Rest / try to get at least 7 or more hours a night, and learn to be lazy during the times that allows you to do this, but not at the risk of forgetting your obligations.

4. Variety- change up your routine, and take breaks from training schedules after 5-6 weeks of being on the same routine, also learn some of the (so called) weider principles so that you can learn to stimulate your muscle via different stimuli, and to keep from getting bored.

5. Read- the more you learn about weight lifting and bodybuilding the more you'll be able to correct mistakes and avoid making other ones.

6. Lastly- Supplements, protein is number-1 no matter what anyone else says, without it your muscle can't grow, everything else is secondary, but beware of the "newest best, latest,revolutionary products!!!" . how many supplements do you recall as being the next great steroid alternative count them: Hot stuff, Prohormones, Dibencozide, Sublingual prohormones the list goes on and on, let the buyer beware.:o :o
 
Tuna Guy said:
I'd say most of the time most bodybuilders physiques are indicative of there training experience.
Click to expand...


I'm not saying that there are big lifters out there who are smart, train right, eat right and work hard. There are, but there are many, many out there who are carried by genetics and drugs. Genetics and drugs can take someone further than average genetics and hard work. It is sad to say, but true.
 
Tuna Guy said:
I'd say most of the time most bodybuilders physiques are indicative of there training experience.
Click to expand...


No wonder you are just piece of Tuna!


Phisique is 99% genetic! MOST/ALL top pros DO NOT EVEN KNOW HOW THEY GOT THERE! When you have super genetics and are drug assisted

YOU DONT NEED A N Y (or almost) Knowldedge! All you do is do some curls, carry some groceries and BOOM!
Your Mr. Olympia.


Its stupid to see how some people ask someone "How did you get such massive biceps?" because thats genetic. Follow the "horse" home and you will see "horse" size parents...
 
SSalexSS... very true, Superior genetics with avaerage-poor nutrition and training will look better then average genetics+superior training/nutrition.. and in some cases chemical enhancement. THis will become painfully more evident the with experience.
 
attn SSAlexSS

that is a bunch of crap! of course bodybuilders have "superior genetics" and use a hell of a lot of roids but they most certainly are all very knowledgable on how to train, on nutrition and recovery the whole thing. that is there job for crying out loud! all they think about is bodybuilding, they are obscessed, that is how they become pro's.
 
Jacked4real, if you honestly believe that what i am saying is that every 140lb teenager should listen to anyone that is bigger than them, then i am not the one who is naive.
 
Maybe sometimes real world experience is better than scientific advice. Bodybuilding/fitness is just as much an art form as it is science.
 
They are MY "RULES" ya know... I don't have to explain it to anyone, it's how I like to train. interval training is good, I use that sometimes...

the point of this thread (for me) was to see how others train and what they think is productive.
 
blood_drinker said:
valdez, but that still does not justify your "RULE" about the must behind oing to complete failure.

explain if you can?
Click to expand...

"There are many paths up the mountain, some are longer and easier, and others are shorter and steeper." Trevor Smith

this type of training shocks the nervous system itself into growth, not just the muscle. the sheer will to drive through the pain is a challenge for me. regardless of what science exists about the subject I feel it necessary to train one set in each exercise in this fashion. another that felt this way was dorian yates.
 
These are my Golden rules that have served me well over the years.
1 You never stop learning
2 Listen to your body at all times
3 To build muscle you have to train STRICT.
4 The rewards are there for those who chase them.


Guy
 
Hmmmmmz okay here goes:

1) focus (mentally and physically)

2) workout with proper movements (never ever bounce or pump fast)

3) Like what you are doing and have phun!!!!

4) sleep enough (at least get 7 hours of ZZZZ's per night)

5) divers!!! do a certain workout for 6 weeks, take a week off, do another program 6 weeks, get a week off, and another.....repeat this cycle randomly

6) do other more aerobic sports as well, go swim!

7) forget about rules like "muscles need 48 hours rest" Its MORE!! and then the growth has yet to start!!

8) do HIT for 6 weeks, and after that do light high reps exercise for 3 weeks for tuning

9) if you do HIT dont do more then 3 workouts a week!

10) in the weekends go party and get drunk sometimes
(life is more then about pumping iron)

hey, just my 2 pennies

Hey! and please dont mind the spelling.....Dutchie in da house!!
 
DaBuzzzzz said:

5) divers!!! do a certain workout for 6 weeks, take a week off, do another program 6 weeks, get a week off, and another.....repeat this cycle randomly
Click to expand...

I'm not too sure about that one bro. I'd stay with a particular program longer than 6 weeks (that's only a month and a half), especially if I was making good gains with it.
 
10 Bite Sized Mass Building Tips
by Chris Aceto

Every month for the past few years, I've endeavored to give you practical information about bodybuilding nutrition. Now, in response to popular demand - based on the letter's I've been getting and questions I've been fielding at seminars and clinics - I'm going to switch gears. I've decided to focus exclusively on mass building tips to help you pursue the Holy Grail of bodybuilding: packing on maximum size in a minimum amount of time.

1. Bump Up Your Protein
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of bodyweight daily. To accelerate the muscle building process, I'm advising that you increse your daily protein intake to one and a half to two grams per pound of bodyweight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than catabolism (getting smaller due to losing muscle mass).

2. Jack Up The Carbs
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Another cheery result of increasing carbs is taht the body won't tear down muscle tissue for energy during training.

3. Eat The Right Fats
All fats are not created equal. the omega-3 fatty acids in salmon and swordfish help to prevent muscle inflammation, improve glycogen formation and enhance protein synthesis. Eat salmon or swordfish three time per week or take five to seven grams of fish oils daily

4. Increase Rest Intervals During Training
Taking time to rest between sets allows for immediate recovery within the muscle. That will enable you to train with heavier weights. It's amazingly simple. Heavy poundages (plus good form) equal more mass. My recommendation is to rest for no less than two minutes, but no more than three minutes, after each set.

5. Eat Six Meals A Day
I know it is a pain in the neck to eat so aften, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.

6. Don't Snub Sugar
Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including simple sugars in the posttraining meal helps to suppress the production of cortisol - a muscle wasting hormone - and promote the release of insulin. Shoot for 80-130g of carbs immediately after training, with at least half coming from fast burning carbs such as fruit juice, bagels, fat free ice cream or white flour based bread products.

7. Use An Anabolic Cocktail
My cocktail of choice is glutamine with a creatine chaser. Two grams of glutamine in the meal immediately following your training can increase growth hormone levels; 10 grams of creatine can drag water into the muscles to turn on protein synthesis.

8. Experiment With Low Reps and Heavy Weight
Include low reps - two or three per set - and heavy weights in your program, especially with compound exercises like squats, bench presses and deadlifts. These heavy multijoint movements are a prerequisite for building a maximum amount of muscle.

9. Design An Insulin Boosting Stack
Let's get creative and devise a three supplement stack of goodies that will release insulin when ingested with your high carb posttraining meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs by muscles - even without the presence of insulin; 200 micrograms of chromium to increase the muscles' sensitivity to insulin; and six grams of branched chain amino acids to provide a shot of leucine, an amino that helps to trigger the release of insulin.

10. Limit Workout Volume
Volume in a workout context can be defined as the number of sets you perform per bodypart. Doing too many sets promotes catabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller bodyparts, and 10-12 sets comprising three exercises for larger bodyparts.





--------------------------------------------------------------------------------

This article was printed from Flex Magazine, January 2000 issue.
Chris Aceto is the author of a number of training and nutrition books!
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
195
the_alcatraz
the_alcatraz
donkeypunchbub
Approved Log NPP Testosterone HGH Anadrol and retatrutide cycle Journal
Replies
91
Views
7K
the_alcatraz
the_alcatraz
Petergriffin1337
Approved Log Test Eq Masteron Retatrutide GHG BPC TB GHK Melanotan cut cycle
Replies
34
Views
3K
livewell labs
L
RoidRage69
Approved Log RoidRage69 Training Log with Purity Source Labs (PSL)
2 3 4 5 6 7 8
Replies
728
Views
54K
the_alcatraz
the_alcatraz
AussieMuscle1
Approved Log TRT and HGH Journal
2
Replies
124
Views
12K
the_alcatraz
the_alcatraz
Top Bottom