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Bodybuilding and your Training Errors (Part 1)

Eating like a pigeon: This is really quite straight forward. You need an excess of calories in your diet in order to grow new tissues. If you see that you are not putting weight on, then quite simply eat more proteins, carbs and even fats.

I would like to clear up the myth that you can gain muscle tissue by training alone. It is only possible if you eat enough and then you will gain weight and consequently bigger muscles. Otherwise the weight you lift is irrelevant, but if you are gaining weight then you are both performing and eating in the correct manner.

Intensity Intensity: Bodybuilders like to train "hard". They boast of training to "failure", doing "triple drop sets", "forced reps" and all kinds of other extremely fatiguing techniques. The problem with this is that although their musculature may recover from this onslaught in a few days their central nervous systems are absolutely fried. The CNS can take a week or more to recover from these kind of repeated efforts to failure training, which makes repeating the workouts with a similar or greater (stimulating) load impossible for quite some time.

Why any bodybuilder should want to do this, I really don't know. Although normal tissue recovery takes about 72 hours; at which point you can push on with your training, if your CNS has been over stressed in any way, then you will become under-trained until the CNS has fully recovered. So when you can begin to train at your pace you will have lost any previous muscle gains...so just think about it in future.

This is OK in the short term but to train like this week in week out whilst attempting to increase poundage's or total load in a linear manner is a lunacy that literally forces you to reduce training frequency and total load to a minimal level. Frequency and total load are the key determinants of successful training for size and strength! Why would anyone deliberately minimise both of them?

Single factor training: Probably 99% of ordinary people in gyms are currently training according to single factor training theory, or the principle of super compensation. Probably 5% of elite strength athletes are training this way and they are all bodybuilders. Now I know most people are not even aware of what dual factor theory is so here is a brief explanation. Single factor theory treats fitness and fatigue as existing to the exclusion of each other.

The best example being that if you are tired with sore muscles post training, then you should completely recover before beginning to train again. This is called super compensation theory, which states that fitness is begins to decrease at this point and then will gradually rise back to its initial point just before you begin your next work out. Training should then take on a slightly increased weight load which pushes your fitness up a level. And so on.

Dual factor theory views fatigue, fitness and preparedness as being different factors but not exclusive to one another. Your long-term ability is fitness and it changes on a gentle curve and does not relate to fatigue. Your immediate ability is preparedness being what you can do in the present although not influenced by fatigue.

According to dual factor theory you can train to the point of extreme fatigue, and have a terrible state of preparedness but still be making improvements in long-term fitness. In other words you DO NOT have to fully recover between workouts all the time and nor should you.

Macronutrient fascism: "Carbs suck", "Eating fats will make you fat" and "Just eat protein if you want to build muscle". No, no, no...We require all three in some form or other. Each person may differ in the needs of each one and depending on personal objectives, but to completely cut out one of the macronutrients from our diet is just madness.

Certain macronutrient combinations have certain effects and to completely remove one from the equation (e.g. no carbs or no fats) just isn't going to cut it. Personally I would take an isocaloric diet as being a good starting point for health and strength.

Lifestyle what lifestyle?: If your the kind of guy who trains biceps on a Friday night so he looks "pumped" in a club then just let it be known that I would never tire of punching you. If you are going to get bigger or stronger, be it for bodybuilding or any other sport then you will have to take control of your whole lifestyle. All too often perfectly good training programs yield zero results due to the "other " factors of training being ignored.

Article Source: http://www.dummiesguideto.com

Author: Mick Hart... a Top Class Steroid & Bodybuilding expert facts on training, nutrition and steroids 100% USEFUL Real "Inner Circle" Steroid and Training Advice that will make your muscles bigger, stronger and most of all healthier Right away

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