| 4. Never Train More Than 2 Days Consecutively | | | | give them a reason to. |
| But the bodybuilding magazines say to split up my | | | | 2. You will be training in the hole and prolong the |
| program into 5 separate days... Yes, I am more than | | | | period of time that it takes to come out of the hole |
| familiar. I call these 5 day splits 'drug programs.' They | | | | and supercompensate. |
| treat your body simply as a 'muscular system' and | | | | 3. You will have no new muscle to work with |
| neglect the other systems such as your central | | | | because you have not fully recovered or grown |
| nervous system, hormonal system and immune | | | | bigger so it will be literally impossible to lift more |
| system. Each of these systems have a unique part in | | | | weight or more reps. |
| muscle growth. Not to mention that these 'drug | | | | 4. You will be using your precious energy reserves, |
| programs' only work if coupled with a few thousand | | | | that could be going towards building muscle, instead |
| dollars a month on drugs. | | | | to fuelling an useless workout. |
| Just because you trained your chest on Monday | | | | 5. You will lose motivation and grow frustrated and |
| does not mean your immune system, or hormonal | | | | confused because of your lack of progress. |
| system or central nervous system has FULLY | | | | This is a very tough and mature training decision one |
| recovered. What happens when you return to the | | | | must face. After commencing a workout, if you |
| gym NOT FULLY recovered? Will you be able to lift | | | | discover after a few sets that you are on tract for a |
| more weight? | | | | crappy workout than I would suggest to drop the |
| If you are not able to lift more weight than guess | | | | workout and go home. Plan to come back the next |
| what happens to your level of fitness? It certainly will | | | | day. If your goals are to simply train to train, than |
| not go up because you will be depleting your energy | | | | you will probably not follow this rule. However, if your |
| reserves further into a deep, dark hole called | | | | goal is to get huge muscles and pack inches of new |
| 'over-training.' If you can not lift more weight or | | | | muscle onto your frame than this is a critical training |
| 'out-do' yourself from your previous workout than | | | | decision. |
| how do you expect to create any NEW muscle? It is | | | | To ensure your trip to the gym does not go in |
| literally impossible. Taking a full rest day every two | | | | complete vain - have a flexibility session to make use |
| days will minimize the chance of overtraining and | | | | of the time and than try and pick up the cute |
| ensure your energy reserves are replenished. | | | | receptionist phone number on your way out! |
| 5. Go Home If You Are Not Stronger Than Last | | | | 6. Find a mentor |
| Workout | | | | What does this have to do with muscle building? |
| Multiple choice question: | | | | Everything - finding a mentor can make all the |
| Q. You train your chest on Monday and you | | | | difference in how much muscle you build! If you plan |
| averaged 4 sets of 8 with 225 pounds on bench | | | | on becoming successful in the gym than surround |
| press. This workout would be considered a personal | | | | yourself with someone who has already walked the |
| best. Your following chest workout, let's say five | | | | path. Would you agree that the quickest way to |
| days later, you come to the gym with great | | | | achieve success is to find someone who has gone |
| anticipation to out-do your last workout. To your | | | | before you and done what you want to do - and |
| disappointment you discover that you can barely do | | | | model them. |
| 4 sets of 8 with 185 pounds this week. What | | | | So why do millions of fitness enthusiasts wander |
| happened? | | | | aimlessly following generic advice in text books, |
| A. Your body had not fully compensated from the | | | | magazines or websites? Although these methods of |
| previous workout and required a longer recovery | | | | learning can provide a theoretical perspective, they |
| period. | | | | are absent in accountability, a formal system, time |
| B. Who cares! You toughed it out and made the | | | | and financial commitment and assessment of |
| most of the workout. | | | | performance. |
| C . Complain to the gym owner that his weight plates | | | | A wise mentor will guide you step-by-step of the |
| are messed up and you want a refund on your gym | | | | way with a formal system that includes a higher level |
| membership. | | | | of commitment and accountability on your part. You |
| If you picked A than say hurray and pat yourself on | | | | will be required to fulfill tasks, change habits, meet |
| the back. The rational decision would be to admit the | | | | deadlines and perform at a higher level than you |
| recovery error, assess the factors that could of | | | | would without a mentor. |
| resulted from not fully recovering (did you take all | | | | The premise of having a mentor is that he has been |
| your supplements, did you sleep enough, did you | | | | there and done that. He has walked in your shoes |
| follow your nutrition plan etc) and plan for success | | | | and will give you the appropriate advice in a timely |
| next time. This is the 'trial and error' process. | | | | fashion. If you do not perform and follow the advice |
| The emotional and irrational trainee would take option | | | | than you are wasting the mentor's time and he will |
| B and slug it out. Consider what is actually happening | | | | 'fire' you! If you do perform and follow his advice |
| when you take this approach to your workouts: | | | | than you will be successful and build the muscle you |
| 1. You will be using weights within your threshold so | | | | deserve in less time! |
| your muscles will simply laugh back at you because | | | | Seriously consider hiring a fitness coach, a personal |
| there is no new unaccustomed stress on your | | | | trainer or anybody who has done what you wish to |
| muscles. Remember, your muscles only grow if you | | | | do and be prepared to elate the same results! |