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Date Posted: 13:49:27 10/11/04 Mon
Author: J.R.Smith, c.f.t.,s.f.t., p.n.s. - ISSA, USSA, ISFN
Subject: How do you really "body build"?

Bodybuilding is, well, a different sport, if it can be called a sport. I call it a glorified beauty pagent. The real sport takes place in the gym. To be honest with you, body building is kind of like a car show. All the work takes place in the garage then you take the finished product and show it off at a car show hoping to win a trophy. Yeah, it's kind of like that.

Many in the hard core iron sports will not recognize bodybuilding as a sport and I probably don't blame them. Powerlifting, Olympic sports lifting and other activities that require pure strength, don't recongize those who look pretty on stage. There is no power on stage, only the "perception" of power.

Now that you understand the difference and you still want to be a bodybuilder, what can I do to help you be the best at the "sport"? Hopefully I can give you some scientific training info you can use in the gym to increase the size of your muscles, which is called hypertrophy
( high-pur-tra-fee).

Too many bodybuilders make the mistake that they have to perform 10 exercises per body part and take each one to failure. Then on top of that, they keep doing the same thing over and over again in their ever elusive quest, it seems, to create massive amounts of muscle. The fact is, you either got it or you don't - its called genetics. But that aside, you can still put on some very good muscle size. It just takes a little planning and execution of those plans.

To begin with, let's understand one thing. There is no such thing as "upper and lower" biceps, upper and lower abs. You do have inside and outside biceps heads, both of which work synergistically or together and it is virtually impossible to train either one without affecting the other. Same goes for triceps.

Another point to make is that you are not going to gain any muscle size from doing leg extensions. YOu have to squat first and foremost in order to get any hypertrophy. And squat until you almost puke! You are not going to grow on three, five or even 6 sets of squats. You are going to have to go all out and train heavy. Sometimes you will go for a maximum weight in the 6 rep range and other times you are going to squat for upwards of 20 reps without stopping.

Abdominal training is another mythological group that so many have trained wrong for so many years. You don't need super high reps to "etch" in the separation or to burn off fat. This is simply a myth and does not apply to bodybuilding. Abs are developed just like all other muscle groups. You train them heavy and rest them a day or two. You can go as high as 15 reps, but anything over that can be used for rest and recovery of the fast twitch fibers or to help create vascularization or expanding blood flow to the area.

You do need to determine how you are going to train, days and muscle groups on particular days. For example, if you train chest on Monday, it should be ready to go again either on Thursday or Friday. You should also train in different rep zones on different days. If you train for 6 reps on Monday, then train with 8-12 reps on Friday and adjust the weights accordingly.

I do like to use different exercises for the same muscle groups simply because I like variety and it affects the central nervous system as well, which too many people do not into consideration when body building.

Primarily, when training you want to pick one major compound exercise for your growth training such as the barbell bench press for chest ( you can use dumbbells also) or the barbell curls for biceps. Following up with other exercises really is a waste of time but for the sake of "bodybuilding" you will probably want to do a couple of extras, but if you really use the right amount of weight and rep loads, there simply is no reason to do anything else.

I will continue this message later base upon any messages I have on this thread of posting.

J.R.Smith
Bodybuilding coach

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