The important thing in any training routine is to be flexible, to recognize what works for you.  Bodybuilding is not a fixed activity, but rather one that depends on a variety of factors – generics, choice of exercises and nutrition to name but three.

The response to our last training tips feature was so overwhelming…and the number of ideas you sent in so great, that we decided the only thing to do was share them with everyone else!  Happy training!

When exercising CONCENTRATE on the muscles being used.  Get a good muscle chart and learn off by heart all the correct Latin names of the muscles.  If you cut the horse play and gossip, you can complete a routine in half the time; rest just enough time in between sets to get your breathing pattern near to normal.

As a general rule breathe IN during the lower or ‘easy’ part of the exercise and OUT when pushing or flexing the weights.  Vocal encouragement DOES help, even giving it to yourself.  When bench pressing for example take a deep breath, lower the weight to chest and breath OUT at the same time loudly saying PUSH!!…almost blow the weight upward to arms’ length.

TOM PLATZ, world middleweight bodybuilding champion says: “Only you can become an instinctive trainer for your body, so learn to monitor all of your body’s biofeedback and learn from what our muscles tell you.  If they pump up and grow, you’re on the right track.  And if you get progressively cut up from what you are doing prior to a contest, you are also on the right track”.

Genetics, age and circumstances make us all have varying degrees of recuperative powers.  If you still feel tired with only one day’s rest form your exercise programme, then adjust your routines so that you get TWO days in between training.  Some people, especially heavy trainers or conversely those with low energy levels, may make even better gains with 3 days in between schedules… You have to find these things out for yourself.  No set course or suggested article can possibly suit everyone.  Over and over again we have counseled people not to overtrain. 

MIKE MENTZER, renowned for his workout intensity says, “Exercise taken to extremes….as is the case with the training practices of most bodybuilders, .. the drain on the regulatory sub-systems of the body actually prevents the build up of muscles, as all of the energy reserves are spent in an attempt to overcome the depletion caused by overtraining.”

He goes on to say: “Once you have stimulated growth with high intensity exercise, then get out of the gym.  Not only is an extra exercise not needed, it is actually counter productive since it needlessly drains more the body’s resources….resources which could have contributed to more growth.”

For energy take an extra Vitamin E: it is an antioxidant, increases muscle endurance and stamina by enabling muscles and their nerves to function on less oxygen.  Wheat germ is an excellent source of Vitamin E and Vitamin A, rich in the B vitamins contain B1, thiamine, B2 riboflavin, pyridoxine or B5 folic acid, niacin and pantothenic acid, plus many minerals.  Wheat germ is high in phosphorous, so take some extra calcium to aid the balance.

You get MORE energy from natural carbohydrates like fresh or dried fruit.  If you eat lots of fish or chicken for protein then make sure you take extra milk (dried skimmed) for calcium to counteract any imbalance between the high amounts of phosphorous caused by meat.  Lean meats, cottage cheese, fish, skimmed milk, soybeans and chicken are all good sources of LOW fat protein foods and should take a prominent place in the bodybuilders diet if he is aiming for cuts.

TOM PLATZ believes that as well as dieting, sunbathing helps to dehydrate him just before a contest, he also advises plenty of hard posing practice to aid definition and finally says, “The final miscellaneous factor is mental attitude and in some ways, this is the most important aspect of your precontest preparations.  Peaking is very largely mental.”  It really does help maintain training enthusiasm if you visit as many shows as you can through the year for both inspiration and to learn posing and presentation skills.

To get on the stage, you have to have the muscles first of course!  It is an old idea but still works for superb chest EXPANSION if you regularly practise doing alternatively high rep squats, i.e. around 15 to 20 repetitions with straight arm pullovers using a swingbell or barbell.  First do your set of squats until breathless, then immediately lay on your flat exercise bench, grasp a LIGHT barbell or swingbell (centrally loaded dumbell rod) and perform 12 to 15 reps on the pullover exercise breathing in deep and fully stretching the thorax.  Use heavy weights for squats or at least bodyweight, and light weights for the pullover for tough legs and maximum chest expansion.

Still with the swingbell, for a change try curling a swingbell in the bent forward and over position to gain muscle height to the biceps.  The same apparatus can be used for tricep stretches, forward raised and is a great waist exercise if held overhead and you attempt to bend from side to side holding the weight above.

A nice triceps exercise an alternative to the usual barbell or dumbell exercise to reverse tricep pushups or bench dip.  A favourite exercise of many top stars to sharpen up the triceps and gain arm size.  To add resistance after you can perform high reps using just bodyweight, add a loaded barbell or place some flat discs across your abdomen. This exercise strongly involves the pectorals, upper back, lats, etc., as well as triceps so is a great time-saver if on limited schedules.  Dip as low as possible for best gains.

If a muscle group required specialization to bring it up to par with the rest, then train that group first on your programme when energy and enthusiasm are highest.  Select about 4 exercises to give the muscle total range workout and try 5 to 8 sets of 8 to 10 reps.

Take a short break after a contest whether you have been successful or otherwise to recap on energy and to allow the body to normalize from strict regimes of exercise and diet.

For most people training in the evenings one to one and half hours after a meal is the favoured method, but you may be one of those stalwarts who prefer early morning training so give it a try.  Have a good early breakfast and workout.  It just might be the jolt your body needs for added growth.  Lots of champion bodybuilders do just that i.e. train early in the day before normal work or especially those who instruct or run gyms.

Once you have sorted out an exercise programme, one which contains the overall basic exercises such as squats, a good back exercise e.g. barbell rowing and bench presses, stick with it for a reasonable period for best gains.  You can switch around every four to six weeks or so with variations on the basic exercises, but you must always retain the basic and proven exercises in your routine.

All bodybuilders favour arm workouts so for rapid arm pump some added muscle follow the example of stars like ARNOLD SCHWARZENEGGAR and alternate a biceps exercise with a triceps exercise i.e. use super sets.  Remember the biceps are a comparatively small group, so ensure the TRICEPS get plenty of work for arm SIZE.

Thanks for the great response we have had from readers with your interesting and useful training hints and tips.  We hope to publish some of these great ideas shortly…keep sending them in and happy training.