Lethargy – To Train Or Not To Train?
By BigCanuk
As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.
Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.
For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.
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Tuesday, December 19, 2006
Saturday, September 02, 2006
Book: Dianetics: The Modern Science of Mental Health
Author: L. Ron Hubbard
Dianetics was first released on May 9th 1950, it has remained
a bestseller every year since and has now sold over 20 million
copies worldwide. Many self-help books have come and gone but
Dianetics continues to go strong. Why? Because it really works!
We all know how important the mind is to training, it has even
been said that "Your mind is your strongest muscle." Dianetics
will give you a true understanding and control of your mind, it
shows you how to locate the blocks and barriers to your full
potential and totally handle them. I believe this book should
be part of every trainee's library. For more information go to
http://www.dianetics.org
Thursday, August 24, 2006
Here are some great links to visit:
Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
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Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
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Click Here To Sign Up Free
Tuesday, June 27, 2006
| Moving Past Grief Jim and Nancy fall in love at their first The day after their high school Jim pleads, yells and sulks. He tries Jim stops eating, stops smiling, refuses His mother tells him not to worry. But after a few months, Jim is not over A friend says, "You need to wash Another friend says, "The best way Jim loses interest in school. A counselor The psychiatrist tells Jim's dad that Jim Failure, loss and death are parts of L. Ron Hubbard discovered two ways to get 1. Shift Your Attention You can help someone whose attention is "Tell the person you are going "Repeat the command, getting "This simple procedure can You decide to help Jim get over his break You tell Jim, "Let me help you get Jim looks around the room for a little You say, "Okay" and repeat the "The drapes." You say "Okay" and repeat the "The couch. Oh, Nancy sat there. I "All right. Find something that "That plant. . . ." After repeating this question a few dozen While it might take a few minutes or a The technique works equally well with the 2. Erase the Emotional Pain Harmful memories are stored in the mind Dianetics eliminates the influence of When you receive Dianetics counseling, Benefits When you reduce the emotional pain of * More energy * Increased control * Interest in new activities * More self-confidence * Higher intelligence * Better health * Reduced need for drugs, alcohol or * Less fear of failure To learn more about Dianetics, buy Dianetics:
|
"Copyright © 2006 TipsForSuccess.org. All rights reserved. Grateful acknowledgment is made to L. Ron Hubbard Library for permission to reproduce selections from the copyrighted works of L. Ron Hubbard."
Friday, June 16, 2006
FITNESS WORLD MOURNS THE DEATH OF NUTRITION GURU DON LEMMON
Donald Edward Lemmon, Jr., age 37, died in a car accident outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968, to Donald Edward, Sr. and Laura Pearl Weimer Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii. Donald grew up in Ohio. He served in the U.S. Army, then moved back to Ohio working as a personal trainer. He moved to Los Angeles to pursue a career in a rock band. There Donald found success with a nutritional web site and he became a nutritionist and personal trainer. He was also a published science fiction author. Donald was a devoted husband and a loving father. Survivors include his wife, Asia; one daughter from his first marriage, Carly of Ohio; one daughter from his second marriage, Catalina of St. George, Utah; one soon to be born son, Donald Edward Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four half sisters and one half brother. Private family services will be held. Arrangements were under the direction of Moapa Valley Mortuary.
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Donald Edward Lemmon, Jr., age 37, died in a car accident outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968, to Donald Edward, Sr. and Laura Pearl Weimer Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii. Donald grew up in Ohio. He served in the U.S. Army, then moved back to Ohio working as a personal trainer. He moved to Los Angeles to pursue a career in a rock band. There Donald found success with a nutritional web site and he became a nutritionist and personal trainer. He was also a published science fiction author. Donald was a devoted husband and a loving father. Survivors include his wife, Asia; one daughter from his first marriage, Carly of Ohio; one daughter from his second marriage, Catalina of St. George, Utah; one soon to be born son, Donald Edward Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four half sisters and one half brother. Private family services will be held. Arrangements were under the direction of Moapa Valley Mortuary.
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Friday, May 19, 2006
How To Turn Fat Into Muscle
By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT possible.
But it has become a popular saying. What it REALLY means is to lose body fat
while retaining and/or gaining muscle mass.
In this article I would like to share the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body
Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The
primary goal of this method is fat loss while preserving hard earned muscle.
Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue during the
course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately
one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing lactic
acid levels in the body, which in turn produces higher growth hormone levels.
This puts the body in an optimal state to burn fat and build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating
between upper and lower body exercises it is possible to keep the rest intervals
short, even with big compound movements like the squat and bench press. This
allows you to accomplish a large amount of work in a relatively short time.
High Reps (10-15) Stopping Short of Failure -- Studies have shown that high
reps sets with a time under tension of 40 to 75 seconds produce an appropriate
amount of lactic acid for the purposes of GH release and fat loss. You should
stop about two reps short of concentric (positive) failure. Training to failure has
little benefit and potential drawbacks with this protocol. Remember, the goal is
to create the environment within your body to burn fat. Also, if you train to
failure it would be highly unlikely you would last until the end of the workout.
The volume of work is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower
body exercises, you will be able to cut down on needed rest intervals greatly
compared to repeating the same movement in a straight set fashion. These
short rest intervals accelerate the accumulation of lactic acid and create our
desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale in
the negative direction. Fifty minutes seems to be the ideal time frame. This
does not include warm-ups, stretching, or cool-down.
Sample Workouts
Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.
There are a few notations that you might not be familiar with. These are used
to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and A2
or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between
the two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric or
pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.
Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec
Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec
Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.
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By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT possible.
But it has become a popular saying. What it REALLY means is to lose body fat
while retaining and/or gaining muscle mass.
In this article I would like to share the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body
Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The
primary goal of this method is fat loss while preserving hard earned muscle.
Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue during the
course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately
one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing lactic
acid levels in the body, which in turn produces higher growth hormone levels.
This puts the body in an optimal state to burn fat and build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating
between upper and lower body exercises it is possible to keep the rest intervals
short, even with big compound movements like the squat and bench press. This
allows you to accomplish a large amount of work in a relatively short time.
High Reps (10-15) Stopping Short of Failure -- Studies have shown that high
reps sets with a time under tension of 40 to 75 seconds produce an appropriate
amount of lactic acid for the purposes of GH release and fat loss. You should
stop about two reps short of concentric (positive) failure. Training to failure has
little benefit and potential drawbacks with this protocol. Remember, the goal is
to create the environment within your body to burn fat. Also, if you train to
failure it would be highly unlikely you would last until the end of the workout.
The volume of work is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower
body exercises, you will be able to cut down on needed rest intervals greatly
compared to repeating the same movement in a straight set fashion. These
short rest intervals accelerate the accumulation of lactic acid and create our
desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale in
the negative direction. Fifty minutes seems to be the ideal time frame. This
does not include warm-ups, stretching, or cool-down.
Sample Workouts
Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.
There are a few notations that you might not be familiar with. These are used
to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and A2
or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between
the two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric or
pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.
Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec
Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec
Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.
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Monday, April 17, 2006
Does Weight Lifting Stunt Growth in Height?
I get this question all the time: "I'm in my teens and I want
to start weight lifting. But someone recently told me that
weightlifting can stunt my growth. Is this true?"
It's seems this myth will never die. But I will try again to
kill it.
The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.
Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!
So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects.
I'd also point out that activities such as running and jumping
create forces on the body that are six to eight times one's body
weight. The compression forces on his legs and spine are far
greater in running and jumping than they will ever be in
squatting or pressing over head.
Not only will proper weight training not stunt growth, it allows
teens to grow up with stronger muscles and bones, along with a
healthy lifestyle. It certainly benefits any other sport they
engage in.
Even though proper weight training protocols will not inhibit
growth, the risk for such occurrences and injuries are just like
anything else. If you have proper instruction and a
well-organized program,,your chances are very low.
It is important to learn the basics of weight training and get
medical clearance from your doctor before you begin.
Careful attention should be paid to correct weightlifting form, and
not using too much weight or too much stress placed on the
joints. This is still true, of course for everyone, regardless
of age, and no one should ever try to do more weight than they
can reasonably lift, otherwise injury can occur.
Correct technique will reduce any risk of injury and develop your
strength more effectively than not training with proper technique.
The greatest benefits and smallest risks occur when 8 to 15
repetitions can be performed with a given weight before adding
weight in small increments.
Remember if you are going to exercise regularly always do a
warm up followed by some stretching. After your workout take
5-10 minutes to cool down and do some more gentle stretching.
Studies have shown that people who warm up and cool down
adequately have far fewer injuries.
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Click Here To Sign Up Free
I get this question all the time: "I'm in my teens and I want
to start weight lifting. But someone recently told me that
weightlifting can stunt my growth. Is this true?"
It's seems this myth will never die. But I will try again to
kill it.
The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.
Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!
So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects.
I'd also point out that activities such as running and jumping
create forces on the body that are six to eight times one's body
weight. The compression forces on his legs and spine are far
greater in running and jumping than they will ever be in
squatting or pressing over head.
Not only will proper weight training not stunt growth, it allows
teens to grow up with stronger muscles and bones, along with a
healthy lifestyle. It certainly benefits any other sport they
engage in.
Even though proper weight training protocols will not inhibit
growth, the risk for such occurrences and injuries are just like
anything else. If you have proper instruction and a
well-organized program,,your chances are very low.
It is important to learn the basics of weight training and get
medical clearance from your doctor before you begin.
Careful attention should be paid to correct weightlifting form, and
not using too much weight or too much stress placed on the
joints. This is still true, of course for everyone, regardless
of age, and no one should ever try to do more weight than they
can reasonably lift, otherwise injury can occur.
Correct technique will reduce any risk of injury and develop your
strength more effectively than not training with proper technique.
The greatest benefits and smallest risks occur when 8 to 15
repetitions can be performed with a given weight before adding
weight in small increments.
Remember if you are going to exercise regularly always do a
warm up followed by some stretching. After your workout take
5-10 minutes to cool down and do some more gentle stretching.
Studies have shown that people who warm up and cool down
adequately have far fewer injuries.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Sunday, April 16, 2006
Steve Reeves Workout - How Steve Reeves Trained
Steve Reeves had a classic physique body that is still admired
to this day. To many it is still the greatest physique of all time.
What's even more impressive is that Steve won the Mr. America,
Mr. World, and Mr. Universe titles with out ever using stroids.
His top form measurements were:
height 6'1"
weight 215lb
shoulder breadth 23 1/2 in
neck 18 1/4 in
chest 52 in
waist 29 in
hips 38 in
biceps 18 1/4 in
forearms 14 3/4 in
wrist 7 1/4 in
thigh 26 in
calf 18 1/4 in
ankle 9 1/4 in.
Note that his calf, biceps and neck are the same measurement. He
did this deliberately based on the concept of Grecian ideal
proportions.
He also worked to get his shoulders as wide as possible and his
waist as small as possible in order to exaggerate his upper
body width. He didn't do shrugs or side bends as he thought large
traps took away from the visual illusion of shoulder width and
large obliques thickened the waist, spoiling his v-taper.
Steve Reeves Training Methods
I found one of Steve Reeves training routine in an old booklet
and was happy to see he trained briefly, infrequently and
intensely to make the fastest progress. He trained full body
workouts three times a week, doing about 3 sets for each
exercise. He choose mostly basic exercises that worked the
part of the muscle he wanted to bring out.
Steve Reeves once wrote that 12 reps is the ideal number,
but never at the expense of good form!
Of course he had great genetics, but he also trained the right
for a natural bodybuilder.
Exercises of Steve Reeves
1. Shoulders - Press Behind Neck
2. Thighs - Hack Squat (toes pointed at 'ten and two' heels closed)
3. Calves - Toe Raise (on block of wood at least 6" thick)
4. Chest - Dips on parallel bars
5. Back - Chin behind neck
6. Triceps - Pressdown on lat machine
7. Biceps - Incline dumbell curl
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Click Here To Sign Up Free
Steve Reeves had a classic physique body that is still admired
to this day. To many it is still the greatest physique of all time.
What's even more impressive is that Steve won the Mr. America,
Mr. World, and Mr. Universe titles with out ever using stroids.
His top form measurements were:
height 6'1"
weight 215lb
shoulder breadth 23 1/2 in
neck 18 1/4 in
chest 52 in
waist 29 in
hips 38 in
biceps 18 1/4 in
forearms 14 3/4 in
wrist 7 1/4 in
thigh 26 in
calf 18 1/4 in
ankle 9 1/4 in.
Note that his calf, biceps and neck are the same measurement. He
did this deliberately based on the concept of Grecian ideal
proportions.
He also worked to get his shoulders as wide as possible and his
waist as small as possible in order to exaggerate his upper
body width. He didn't do shrugs or side bends as he thought large
traps took away from the visual illusion of shoulder width and
large obliques thickened the waist, spoiling his v-taper.
Steve Reeves Training Methods
I found one of Steve Reeves training routine in an old booklet
and was happy to see he trained briefly, infrequently and
intensely to make the fastest progress. He trained full body
workouts three times a week, doing about 3 sets for each
exercise. He choose mostly basic exercises that worked the
part of the muscle he wanted to bring out.
Steve Reeves once wrote that 12 reps is the ideal number,
but never at the expense of good form!
Of course he had great genetics, but he also trained the right
for a natural bodybuilder.
Exercises of Steve Reeves
1. Shoulders - Press Behind Neck
2. Thighs - Hack Squat (toes pointed at 'ten and two' heels closed)
3. Calves - Toe Raise (on block of wood at least 6" thick)
4. Chest - Dips on parallel bars
5. Back - Chin behind neck
6. Triceps - Pressdown on lat machine
7. Biceps - Incline dumbell curl
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Thursday, February 09, 2006
MEASURING YOUR PERCENTAGE OF BODY FAT
Your percentage of body fat is another good measuring stick for your
level of fitness. Unfortunately, people often tend to judge their fitness
level according to what the scale says. We want to break you of this
habit. This is very important because the percentage of your body
which is fat is a much better measurement of your fitness level than
the above mentioned scale.
The most accurate and expensive method of measuring body fat is
hydrostatic emersion. This method can only be done in a laboratory
by a clinician. Another method uses electrical impedance. But you
need a special machine and a trained staff. The most affordable and
accessible method is to use skin-fold calipers. All you need is a
friend willing to pinch you a couple of times (remember to be
consistent with the sites measured). This form of measurement (if
done correctly and consistently) will give you a quality guide for
determining lean body mass vs. fat.
BODY FAT MEASUREMENTS (U.S.)
Men 26% Women 36% ----> OBESE
Men 24% Women 34% ----> AVERAGE
Men 18% Women 20% ----> GOOD
Men 14% Women 16% ----> ATHLETIC
Men 10% Women 12% ----> EXCELLENT
Men 06% Women 10% ---> BODYBUILDERS
SETTING BODY FAT GOALS
Even though society tries to impose an ideal body type on people,
everyone has unique genetic determinants. Therefore your body fat p
ercentage goals will be specific to you. Be advised that certain body fat
levels have risks. For example, if you fall into the obese category, you
are open to respiratory difficulties, high blood pressure, diabetes,
hardening of the arteries, coronary disease and failure, digestive
diseases and kidney problems.
Once you have determined your current percent body fat, you should
set a realistic short-term goal that will allow you to show small, and
continuous improvement. For example, if you fall into the Obese
category, set a short-term goal of losing enough fat to qualify as
Average. If you are presently Average, your immediate goal will be
Good. Get the idea? Set yourself up to succeed with small, attainable,
short-term goals!
A word of caution is needed if your body fat falls below a certain level:
4% for men and 10% for women--it may cause health complications. For
men they are minor, but for women they may include cessation of
menstrual activity and the inability to conceive. These problems will
reverse themselves when fat levels return to "healthy" levels.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Your percentage of body fat is another good measuring stick for your
level of fitness. Unfortunately, people often tend to judge their fitness
level according to what the scale says. We want to break you of this
habit. This is very important because the percentage of your body
which is fat is a much better measurement of your fitness level than
the above mentioned scale.
The most accurate and expensive method of measuring body fat is
hydrostatic emersion. This method can only be done in a laboratory
by a clinician. Another method uses electrical impedance. But you
need a special machine and a trained staff. The most affordable and
accessible method is to use skin-fold calipers. All you need is a
friend willing to pinch you a couple of times (remember to be
consistent with the sites measured). This form of measurement (if
done correctly and consistently) will give you a quality guide for
determining lean body mass vs. fat.
BODY FAT MEASUREMENTS (U.S.)
Men 26% Women 36% ----> OBESE
Men 24% Women 34% ----> AVERAGE
Men 18% Women 20% ----> GOOD
Men 14% Women 16% ----> ATHLETIC
Men 10% Women 12% ----> EXCELLENT
Men 06% Women 10% ---> BODYBUILDERS
SETTING BODY FAT GOALS
Even though society tries to impose an ideal body type on people,
everyone has unique genetic determinants. Therefore your body fat p
ercentage goals will be specific to you. Be advised that certain body fat
levels have risks. For example, if you fall into the obese category, you
are open to respiratory difficulties, high blood pressure, diabetes,
hardening of the arteries, coronary disease and failure, digestive
diseases and kidney problems.
Once you have determined your current percent body fat, you should
set a realistic short-term goal that will allow you to show small, and
continuous improvement. For example, if you fall into the Obese
category, set a short-term goal of losing enough fat to qualify as
Average. If you are presently Average, your immediate goal will be
Good. Get the idea? Set yourself up to succeed with small, attainable,
short-term goals!
A word of caution is needed if your body fat falls below a certain level:
4% for men and 10% for women--it may cause health complications. For
men they are minor, but for women they may include cessation of
menstrual activity and the inability to conceive. These problems will
reverse themselves when fat levels return to "healthy" levels.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
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