I am working on building my guns this morning. Taking it to another level again with what I call “Isolated concentration”, which is basically connecting my mind with the muscle that I am working. I am the bicep and my only goal is to pull that weight until I can no longer pull. With each exercise I work until I completely break down. I know that to accomplish this goal I will have to injure myself and many of my tissues are going to get torn, but I know later today I will feed on protein and the body that holds me will feed me well. It may take up to a week to repair myself, but when it does I will be much stronger than I was when I started the exercise.
This process is the whole key to body building. When done correctly in proper combination and timing of all muscle groups you are on your way to a strong and attractive physique. Each individual muscle requires ample time to repair, or recover and of course it takes longer for this process when you are older. I like to allow at least 1 week before I do the same exercise again.
I like to combine at least two different exercises for each muscle. Today I am doing bicep curls combined with hammer curls. And tricep pulldowns combined with dips. I continue to do these same exercises for 6 months, increasing weight for each as I go. After 6 months these muscles will form what is called muscle memory and it will slowly decrease the effectiveness of the exercise. So after 6 months I will change up and start doing two different exercised for the muscle for the next 6 months.
For strength training you should reach the last rep of the first set at the maximum of 12. You should always do 3 sets of reps. For fat burning you can take the reps of the first set up to 25. On days where there is little time to do a complete workout rather than skipping the routine all together, I will just do 1 solid set for each exercise. This principle goes for those days when you simply do not feel like working out. One key note here is that If you don’t feel like working out because you are feeling any type of pain, DO NOT WORKOUT! Give it another day or two and if the pain persists consult your physician. It could be that you have a serious injury and continuing to workout could complicate it or make it worse.
Each rep should always start with a deep breath, so breath in the oxygen as you are pulling or pushing the weight and slowly breath out upon completion. Muscles require both oxygen and energy from carbohydrates to work, and of course protein to recover.
I have read different articles about stretching before a workout. Some say it decreases injury and others say it increases injury. I simply do not stretch because I don’t have the time for it. I allow 2 hours each morning for my workout. This is mainly due to the fact that I like to rest for 5 minutes between reps. At a younger age the wait period between reps is less, but at 53 I prefer to give the muscle time to relax before I work it again.
These are some of the concepts behind the secret of building a body that will boost your confidence and make you feel great. I will follow up with other articles as I am getting more interested in the whole concept. After each workout don’t forget to feed those muscles. About 30 minutes to an hour after your routine eat a healthy supply of protein. I like to have a few eggs after my workouts and continue throughout the day with protein bars and lots of fresh vegetables for my carbs. And of course, if you are suffering from Type II Diabetes like myself this is a must in winning the battle.
3:15 AM – Blood Sugar – 110
3:45 AM – Bowflex – Arms
Bicep Curl – 65/65- 21, 23, 21 (increase to 70/70)
Hammer Curl – 35/35- 28, 30, 33 (increase to 40/40)
Tricep Pulldown 55/55- 22, 23, 16 (increase to 60/60)
Dips – 100/100- 25, 34, 25 (increase to 105/105)
Reverse Curls – 30/30- 20, 21, 20
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Protein Bar
12:30 PM – Lunch – Ribs and Asparagus
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – 2 slices of Pizza
6:40 PM – Meds
7:30 PM – Snack – Trail Mix