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Eating like a pigeon: There's nothing simpler than the fact that if you are not putting on weight, you just have to eat larger quantities so you can grow more body tissues. That means not only more proteins but also more carbohydrates 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 works out fine at the start, but this type of training will soon catch up with your body if you don't reduce those loads or you could be forced to start back at those initial load levels. Frequency and total load are the two main factors in successful training for both size and strength! so why should anybody minimise either of them on purpose? 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. Let's say as an example that you feel tired and your muscles are sore after training, then you should recover first before starting to train again. This is what is known as super compensation theory, which is basically saying that fitness is decreased at this point and then gradually rises back to where it was just before your next work out. You then proceed to train by slightly increasing your load whereby pushing your fitness up a level. This cycle is then repeated. 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. The dual factor theory believes that can still improve fitness while training up to extreme fitness while having a terrible state of negative preparedness. The theory is really telling us not to recover between workouts in order to get better results. Macronutrient fascism: "Carbs are bad mmmmmkay?". "Eating fats will make you fat" "Only protein builds muscle so if your not growing eat more protein" Urrrrghhh! Look, we all need protein, fats and carbohydrates in some fashion. The amounts and timing of their intake may vary from person to person and for different goals but to completely eliminate or isolate a macronutrient in a diet is foolish to say the least. 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?: So if you are the type of bodybuilder who does biceps on a Friday night just to get that pumped up look to go out clubbing, then you need a good kicking. If really do want to achieve a bigger and stronger look then you need to keep a check on your whole lifestyle. Otherwise all your good hard training efforts will produce zero gains.
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Author: Mick Hart... a genuine bodybuilding and anabolic steroids expert facts on training, nutrition and steroids 100% USEFUL information that will make your muscles bigger, stronger and most of all healthier Right away
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