We all tend to find comfortable grooves in life. We wake up in the morning, and fall into our regular groove of brushing our teeth and grabbing a protein shake before running out the door to work. When mealtime arrives, we’re often on auto-pilot. We throw a chicken breast on the Foreman grill, and prep our carbs at the same time. After washing it down with a Diet Dr. Pepper or some Crystal Lite, we get back to work in anticipation of our journey to the gym that evening. When the time comes for training, it’s often the same way. We train at the same time each day, and we know what to expect. Our machines will be there for us. We’ll use about the same weight each time, save for small incremental increases. ...

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Negatives – This is the practice of going against the pull of gravity when you lower the load used in training. It is done through deliberately slowed and controlled motions. One-rep max – This represents your highest strength for a particular motion. This is the basis of power-lifting contests. Novices are discouraged from participating in such contest because they may expose themselves to injury. If you are able to accomplish ten reps with an optimal weight then this is a good approximation for 75% of your one-rep max. Peak – This is a term that is mostly used in the context of preparing for contests. The body fat level is minimized to the optimal lowest such that the muscles are fully exposed. This body condition can only be maintained for a few days. Plates – This term represents the weights that are added ...

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A rep is a single complete motion required for a said type of workout. Reps are the units that make up sets. For the novice to bodybuilding it is advised that one uses weights that will allow for the accomplishment of at least 15 reps. The importance of doing so is because the body needs to be introduced to the ‘feel’ of bodybuilding using weights. This is fundamentally important for building a solid base upon which all future advances will be firmly established. It is also vital because one needs to realize the importance of maintaining good form for every workout. The mental awareness that poor form and the use of body motions (or ‘cheating’ in bodybuilding jargon) in causing injury needs to be inculcated at an early stage. The novice also needs these reps to stir the neuromuscular network ...

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Finding the perfect workout regimen is a unique process, different for each and every one of us.  We all have different body types, levels of experience, strengths, weaknesses, and physiological make-ups, which require variations.  Therefore no one routine will work for everyone. As bodybuilders reach the intermediate then advanced stages, they begin to rely more and more upon instinctive training to guide their daily routines in the gym.  As they learn what their body needs, and how they can address these needs, they can adjust their routine accordingly.  Here is a guideline for each body part that you can use when planning your routine. Exercises: 4 Total sets: 10 to 14 Reps per set: 6 to 12 You might work 1 to 2 body parts per workout day.  You might use any variation of rest days and training days.  You ...

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