It’s TIME to begin breaking down some barriers. What barriers you may ask? Well, in one of my blogs we spoke about how to take control of your life. I pointed out three things. Today we will focus on taking responsibility for your health and physical well being; we are going to talk about building your body with bodybuilding and weight training.
There are many places people can go to learn some things only to get disappointed and come out even more confused than when they first started. Not here guys. I am going to give you a training program to help you get on your feet. Once you begin implementing the course of training I am about to give you, you can move on to the “Body of a Spartan” course Click here to view more details. Let’s begin.
Every man reading this blog should be training to build up their body’s musculature. You only have one body and you should build it up. I see many men walking around like physical train wrecks. These so called men are actually proud to walk around like physical wrecks. Our feminized society has conditioned the average American male to accept this as normal. Many of these men become useless candy asses who take a back seat to those lesser than they and become my little pony fans (Did you know that there is a group of adult men who have conventions about the “my little pony” toys and cartoons. GROWN FRICKEN MEN!!! PATHETIC. They call themselves BRONIES – BROTHER PONIES). If you are one of them reading this blog bro, please stop it with that garbage and start being a man.
Let us begin with the basics. First off, stop reading the bodybuilding blogs and magazines. Ok, you can read them but only for entertainment. You are not going to be using all of the supplements they use. The exercises you will be focusing on are as follows, they are:
- Calf Raises
- Squats
- Deadlifts
- Bench Presses
- Shoulder Presses
- Chin ups
- Push-ups
- Sit-ups
- Barbell Curls
- Triceps barbell extensions standing
- Wrist Curls – for forearms
- Neck work – Head strap or neck machine exercises.
All bodybuilders and athletes alike focus on all of the exercises mentioned. There are thousands of exercises to choose from and you may see many people doing, but the real successful men who train basically focus on the exercises mentioned. These movements will build power, strength and a lot of muscle on your frame; they are foundation movements.
Next, for the natural trainer, you will be training every day six days a week. Training four days out of the week is the allowed minimum. Based on Victor Prides book “Body of a Spartan” training three days a week basically does not work for most. You do not need to worry about over training. With very rare exceptions, over training is almost near impossible if you are training daily for 30 to 60 minutes. It takes many years to reach a state of over training and many, many hours in the gym to reach such a state. With that being said, you should aim for six days out of the week. If you can’t then four days out of the week is the minimal training days allowed. If you plan on making progress, anything less will have you spinning your wheels in frustration. You will not build as fast or anything at all. The goal is to build your body with consistent training; the body will respond to daily weight training like as if you were on steroids. This holds true if you are just starting out in the world of lifting weights. You will be training the whole body in each training session to begin with. After about two months or eight weeks, you will begin to split the body up into groups. The purpose for training the whole body first is to condition the body and get it used to weight training.
My next piece of advice is to pick up a copy of the original Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding
The next thing to do is purchase a copy of Victor Pride’s E-Book “Body of a Spartan Click here to view more details.” The information in that course will take you to the next stage of your training when you complete the two months of preparation work I am about to give you here.
The training program I will be giving you can be done at home with some basic equipment or at a commercial gym. If you chose to train at a commercial gym, please do not pick planet fitness. You will be working out like a man performing exercises like the Dead Lifts, Heavy Squats and also working up to heavy dumbbell work. All of these things are frown upon at planet sickness. You will need to train at a gym that will allow you to use chalk, and train the big lifts. (Note: read Planet Fitness or Planet Sickness).
The Equipment you will need for those training at home.
1) A Barbell set of about 300 pounds.
2) An adjustable Bench.
3) Squat racks.
4) Dumbbell bars for dumbbell work.
5) Chin-up bar (Note: Beach Body has a great chinning bar).
6) Optional – Push-up bars.
7) A head strap for neck exercises
The Routine: you will be aiming to workout daily.
1) Calf Raises on machine or with barbell on your shoulders- 3 sets of 10 reps
2) Barbell Back Squats 3 sets of 10 reps
3) Barbell Dead-Lifts 3 sets of 10 reps
4) Bench Press 3 sets of 10 reps
5) Push-Ups 3 sets of 10 reps
6) Shoulder Press 3 sets of ten reps
7) Chin – ups as many as you can do totaling 30 reps.
8) Sit ups or leg raises 3 sets of 10 reps
9) Barbell curls 3 sets of 10 reps
10) Triceps barbell extensions 3 sets of 10 reps
11) Wrist Curls – for forearms 3 sets of 10 reps
12) Neck work – Head strap or neck machine exercises 1 to 2 sets of 10 reps.
The Basic Diet for increasing testosterone levels naturally
There are many schools of thought and theories when it comes to eating for size and eating for weight loss. Many magazine articles will have you eating six meals a day and others will have you eating eight times and so on. To simplify things we will focus on what your goals are.
1) A skinny or thin guy:
If you are about six feet tall and built like a bean pole or just plain thin then by all means eat six meals a day. Your goal will be to pack on some size. The bulk of your diet should primarily be eggs and steak, butter, milk and egg protein powder, and heavy cream. It has been proven time and again that a diet rich in protein and healthy fats will increase your testosterone levels in men so Meat and Eggs will be your primary food. Next, the type of carbs you should consume should be the complex kind like oat meal and brown rice and also potatoes. You should be eating this kind of diet throughout the day. You can also substitute milk and egg protein drinks with the heavy cream added as meals if you do not have time to sit and eat a solid meal. This will help you stay on track with your meals.
2) A fat or plump guy:
If you are fat, chubby or plump, the goal here is to shed fat while building muscle. There is proof that eating six meals a day for a fat person may be counterproductive. I would advise first following the “30 days of discipline course Click here to view more details” and eat anywhere from one to three meals a day. I know that this goes against the popular six meals a day theory but if you go back to the way the golden era bodybuilders ate, you will notice that some did not follow the six meals a day thing. Many like Serge Nubret ate only one meal a day. Others like Hershel Walker as well eats one meal a day. It makes sense for a fat person that if you want to get lean and build muscle eating once a day or up to three times daily will work wonders. The diet must also be mainly high protein and high quality fat foods with carbohydrates kept at a minimum. So, to reiterate, A fat person who is building muscle will be eating one to three times daily with high protein and high fat foods.
If you would like a more specialized diet to fit your specific needs go to: http://4mass.musclemeal.hop.clickbank.net/ for the muscle maximizer program.
I have given you the bare bones basics to take you forward. I will be adding to this in future blog posts. If you have any questions, just hit the reply button on this blog.
Until Then, God Bless.
I.A.A.M.