Many articles have been written about the woes of overtraining. Lots of authors like to wax philosophical to those people without the heart to train like madmen for hours per day in pursuit of a larger and thicker body. It’s true that many bodybuilders can’t keep up with the demands in terms of diet and recovery that are needed to train using high volume. It’s also true that many lifters are just plain lazy, and are quite attracted to the prospect of only training 25 minutes, three times per week. Whatever the cause, high-intensity, low volume training has its fan base.
This article isn’t for those readers. Instead, we’re going to take a look at high-volume, high intensity training used by bodybuilders seeking to add muscle with a lot of times and hard work in the gym. We’ll use chest as an example for this training session.
Warm-Up
Spend about ten minutes on the treadmill at a very moderate pace, followed by five minutes of very light benching to get the chest ready for the work ahead. You should have a moderate pump and be breathing at an elevated rate.
Mass building phase
Begin your day with two heavy incline presses – bench and dumbbell. Then complete two flat pressing movements – bench and dumbbell. Complete 4 sets of each of these three exercises, keeping the repetitions in the 8 to 15 range. For many people, this would be a full workout on its own! Train with slow, methodical repetitions, and don’t worry about going past failure on any sets.
Isolation phase
You’ve done the work to build the chest up. Now it’s time to complete the work required to shape the chest. Select three movements of the isolation variety. Popular choices include cable crossovers, dumbbell flyes, and the wide variety of machine presses and pullovers in your gym. Complete 4 sets of each of these three exercises, keeping the repetitions in the 8 to 15 range.
Cool-down phase
Immediately following your workout, spend 5 minutes walking at a very slow pace on the treadmill. Stretch and massage your chest at this time as well. Doing so will help eliminate soreness later, and will move blood form the pumped chest back to the other parts of your body. Take a shower and then enjoy 40 grams of whey protein to aid in recovery.
Follow-up & Supplemental
There are some things you can do outside of the gym which will help your body recover – and grow – following a very tough high-volume chest training workout. For starters, you should stretch your chest immediately after your workout, and 6 to 8 times per day for the three days following your tough workout. This will break up lactic acid buildup and help to alleviate soreness faster. Eat a surplus of calories to allow for new muscle to grow. Drink your calories and protein grain in the form of whey protein several times per day. Be sure to enjoy 8 hours per sleep each night, and avoid stressors whenever possible. Good luck growing on high volume training!
If you are a bodybuilder then the first rule you need to learn is that you should not take steroids because they will limit you from performing at your level best during training and other forms of competition. If you are an athlete you should not take steroids because they will cause you not to perform at your level best. The intensity of your training will be greatly hindered if you take alcohol and therefore you need to avoid it.
A bodybuilder should not take alcohol because it contains empty calories which make do not add any nutritional value to the body. The next time you think about partaking in this social drink then you need to remember that you are not adding value in any way and you are only risking your chances of succeeding in bodybuilding. Have you ever wondered why people vomit when they take alcohol in excess? This is because when you take alcohol in excess you tend to become very intoxicated ad therefore the body has to look for ways which it can be able to get rid of the toxins immediately through vomiting. When you take a lot of alcohol you will have the following negative impact on your bodybuilding progress;
You deplete your bodily stock of the B vitamins
You exhaust your stock of antioxidants such that you have insufficient amounts to fight disease
You negatively affect muscle growth
You decrease your endurance
You place strain on the immune system
You overwork the liver and the kidneys
You negatively affect both the brain and the CNS (central nervous system)
You lower the bodily aerobic capacity
You increase your fatigue
You become severely dehydrated
You reduce your capacity of recovery
You reduce your capacity of fat metabolism in effect making your body a store for fat
What makes alcohol very unhealthy? Alcohol is not healthy because the body normally takes time before it absorbs it in the body and also it is metabolized very slowly by the body. The body takes a lot of time before it removes alcohol from your system and that is why it will take time before you are able to do any intense training. There have been various researches done on the effect of alcohol on bodybuilding. One such study took several bodybuilders and each bodybuilder was made to drink a lot of alcohol within 48 hours. After they were given alcohol they were then asked to lift weights. When they were lifting weights they could not train intensely as they used to before they took alcohol. The conclusion was that it is true alcohol tends to affect the intensity of a bodybuilders training.
Not only is alcohol dangerous in bodybuilding nut it can also greatly affect your health as well. There are many people who have died because of driving while under the influence of alcohol. In fact many road carnages are as a result of drinking while under the influence of alcohol.
And now your daily dose of stupid bodybuilder gym humor:
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