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Bodybuilding
Program Basics
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Training
for Competition
The
Secret Of The Perfect Program!
by Trent Brook
Another critical factor to be aware of, is the efficient
use of time. If a routine is performed in approximately
one hour, the muscle gains will be much less than if
the exact same routine was performed in half and hour.
This aspect is a "secret" to most. Time is
one of the most effective ways to increase intensity
of effort.
When performing a workout, your breathing should be
more rapid than normal. This should start to happen
within the first minute of your workout. Ideally, your
breathing should not return to a normal pace until at
least ten minutes after you finish your workout. If
your breathing pace has not increased, then you are
not training rapidly enough. This will seriously reduce
your rate of muscle gains.
I have rarely seen guys at the gym willing to train
at the required pace. An unwillingness to work hard
is the number one reason for lack of muscle gains. To
inspire maximum results from training, you must train
hard. Your breathing and heart rate must be elevated.
But you know what. Such a pace only needs to be sustained
for fifteen to twenty minutes. Any additional length
will prove a waste of your time and effort.
When I first learned this secret, I focused on this
one factor almost entirely. Doing this had a direct
impact on all of the other factors involved. Training
the largest muscle groups of the body at an elevated
pace, until momentary exhaustion, literally forces you
to workout briefly. Fifteen to twenty minutes maximum.
By forcing a time constraint on your workouts, you
immediately raise your level of intensity. Simultaneously,
you will have managed to reduce the amount of time spent
training. The absolute opposite of this method is working
out six times a week, in a vain attempt to produce greater
muscle gains. This is simply not an option. If that
was what natural bodybuilding really required, I'd consider
it to be a bad use of my time.
The best results from your training can, and should
be achieved by exercising no more than three times a
week. In most cases, maximum muscle gains will be achieved
from only two workouts weekly. Training time should
be no more then a total of sixty minutes per week, or
twenty minutes for each workout. More often than not
the greatest results will be obtained by reducing your
total workout time per week to thirty minutes or less.
When focusing on reducing you workout times, training
must be intense and fast paced. The rest period between
sets should be reduced as quickly as possible to no
more than sixty seconds. Eliminating rest periods almost
entirely should be your ultimate goal. Although spending
less time in the gym should be considered worthy, saving
time is not the motivation for this method of training.
Maximizing your overall muscle gains is.
Training at a rapid pace will dramatically improve
the condition of your heart, breathing, circulation,
and muscle endurance. In order to produce maximum muscle
growth, fast training is a critical requirement. Performing
the same routine in twice the time will greatly reduce
your muscle gains.
The ultimate goal is to perform your routines in the
shortest time possible. A consistently fast rate promotes
enormous improvement in muscular size. Reducing or eliminating
rest periods is the easiest way to minimize training
time. The performance of your sets however, must remain
slow and deliberate. Momentum should not be used to
"cheat", as this will risk injury. When the
set is completed, the rest period before the next should
be really brief. Speed between sets, not during them,
is the key.
About the Author
Trent Brook is the Author of "Huge Gains Fast
- How to Get More Rock-Hard Muscle Mass In A Month Than
You Now Get All Year. His "Huge Gains Fast"
muscle building program is an easy-to-follow system
so simple and understandable it's fully explained to
you in just 4 easy steps! The Revised Edition is now
available online at his website, http://www.hugegainsfast.com
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