In the beginning of a new bodybuilding program, the trainee
is understandably enthusiastic and wants to see as much
progress as possible as quickly as possible. This is a
good thing of course, and it is important to take action
while there is plenty of excitement and motivation to get
going. However, this would be a good time to gain a little
knowledge and do a little planning before getting started.
Even though a person might be eager to get started, rushing
ahead with misinformation can lead to major problems down
the road. Not only can this impede your progress in a
strength training program, but it can also lead to injury
and illness if care is not taken in the beginning. Here are
a few tips to help you avoid pain in the future.
First, be sure to correct any weaknesses before tackling a
more difficult program. If you have any lingering
injuries, such as sports injuries or repetitive strain
injuries, now is the time to correct these before they turn
into something more serious. Check with your doctor to
obtain a proper diagnosis, but you should also consider
working with alternative healthcare professionals such as
chiropractors and massage therapists. This so called
alternative therapy is becoming more common and can offer
recovery options that simply are not available in a
doctor’s office. The important point to keep in mind
is that these injuries should be dealt with before they
become a more severe problem. Remember that an injury like
tendonitis can hamper your ability to train and delay your
progress significantly.
Another valuable tip to keep in mind, and one that is so
often neglected by beginner bodybuilders, is the importance
of a solid recovery program. Many beginners try to spend
all of their time in the gym and think this extra effort
will pay off in the long run. When they don’t
experience any gains, or if they stop making progress
shortly after some initial muscle-growth, the temptation is
to increase the intensity or frequency of their strength
training routines. Their logic is simple: more is better.
While this may be a simple concept, it is inherently flawed
because it ignores the basic principles of muscle-growth.
The goal of a strength training workout in the gym is to
challenge the muscle beyond its previous limits and create
small tears in the muscle. The body will adapt to this new
stress by rebuilding the muscle in a larger size
(hypertrophy). However, the growth of the muscle itself
will occur during the recovery phase, not during the actual
workout in the gym. Allowing the body to heal before the
next workout is critical to long-term success, and many
experts only recommend as few as 3 hours of training per
week! With this in mind, fewer workouts and a good
night’s sleep are important tools in your body
building arsenal. Remember that your muscles are not the
only parts of your body that need to recover. Your central
nervous system and immune system can be heavily taxed
during a stressful work out and need plenty of time to
recover. While the exact amount may vary from person to
person, 8 hours of quality sleep is recommended for most
folks. Note the word quality –growth hormone levels
increase after an hour of deep sleep, so it is important to
get the best sleep possible.
Finally, a word should be said about listening to
bodybuilding advice at your local gym. If you hear some
information that contradicts anything in this article, you
may want to think twice before succumbing to peer pressure.
If you want to be one of the guys that gains huge amounts
of muscle in the shortest time possible, you would be wise
to take these tips to heart and ignore the bodybuilding
masses. Your goal should not be to copy everyone else;
rather, you should aim to be extraordinary and achieve the
most spectacular results possible. This doesn’t just
mean gaining the most amount of muscle and becoming
incredibly huge. What it really means in this case is that
you should accomplish whatever muscle building goal
you’ve set for yourself as safely and efficiently as
possible.
----------------------------------------------------
Jon Cardozo, from Jcardozium research, writes on how to
build muscle naturally, nutrition, and general fitness.
Visit his website for more information on how to gain
muscle at http://maximum-muscle-gain.com
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