Use association and disassociation to improve every workout

Use your mind to improve every exercise session.

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

There is a time to focus intently and a time to be distracted

Trainers and trainees spend a lot of time on what are called acute program variables when they plan a workout.

Acute program variables

Acute program variables for strength training are the amounts of sets, reps, load, rest time and exercises used for the workout.

These are important. These things should be planned out.

You can miss out on all that the workout has to offer if you only focus on the acute program variables that you can measure.

Get into the right zone.

Don't turn your workout into a checklist

This type of workout can turn into a 'checklist' way of working out. A checklist way of working out is simply checking what you did off the list without a lot of interest.

You got it done. That’s it. It's time to go home. You miss out on some really good stuff when you go about it this way.

The other workout variables that we need to consider

There are other variables that cannot be measured as well as acute program variables.

The one I am going to cover today is focus.

Use focus during your workouts

Where should you put your focus? Where should you really be putting your attention when you are working out? Is there a best place to put your focus? There is.

You should focus on the task at hand, working out, and take the focus off anything that you are not doing at that time.

Let your gym time be all that you are focused on when you are there.

Focus improves performance.

Association and disassociation

Association and disassociation are terms in sports psychology.

You can use both of these things in sports and training very effectively. Association and disassociation are used in both exercise and sports as powerful tools.

Association

To associate is to focus in on exactly what you are doing at that moment.

Being mindful is what it’s more commonly called today.

An example would be when you do a set of curls you attempt to feel everything.

You feel the elbows stay in at the sides of your body. You feel the elbows lock out at the bottom. You feel the pause of the motion at the top.

You focus on exhaling as you lift the weight up and you focus on inhaling as you lower the weight down.

Most importantly you feel the muscles work (in this case the biceps) as you do the exercise. You focus on the burn from the lactic acid and you focus on the form to do it correctly.

Association brings mindfulness to every part of your exercise routine. It's like practicing mediation and exercising at the same time.

Focus on the moment.

Disassociation

To disassociate is to not pay attention to what is happening in the body. It is like daydreaming or purposeful distraction.

There is a place for this as well. When a cyclist is doing intervals on the bike and the lactic acid they feel in their quads is so strong that they want to quit, it is good to disassociate from the burn and turn the attention outside the body.

If you focus on the pain too much, you will quit sooner than if you focus elsewhere.

This tool helps athletes to get the most out of their interval program. In this case, you to want to take your focus off what you feel at the time and put your focus elsewhere. It's like some form of distraction.

Use your focus to improve your workout

Focus on the workout when you exercise.

More specifically; focus on the exercise, set, reps and load in that order.

Give everything else that's going on in your life a rest.

Give a rest to all that is going on in your life that you can’t solve during that time you are working out.

Put what you must do at work or problems that you have on hold while you work out. Stay in the moment.

This is harder for some than others, but I believe we that can all get better at it.

I like to work out alone a lot for this reason.

There are times that I get a lot of benefit from a workout partner, but there are other times that I really want to focus solely on the peacefulness of getting a good workout in.

My performance may be better as far as acute program variables when there is a training partner to push me, but the focus I have is stronger when I train alone.

What’s better?

I guess that it depends on what you think is better.

If you think that getting that personal record on the bench press is of total importance of the day, then I think that it’s best to have a partner around.

But if your view of having a really great workout means you can let go of every other concern you have and focus in on getting a good workout, then training alone with no distractions is best.

Everybody is different. Different scenarios call for different approaches.

Your state of mind determines a lot.

Tune in to your workout

Tune in.

Research shows that we get more out of working out if we focus on working out exclusively.

Body builders have known this for years.

In fact, body builders are very skilled at the mind to muscle connection.

Many of them spend less time worrying about how many or how much and simply focus more on the feel.

The two methods of association

There are two ways of associating that work.

You can focus on the feel of the muscle or you can focus on the form that you use.

Naturally, you can do both. Both can get you to the same place.

If you really focus on the form of doing every aspect of the rep correctly, then the feel will be there.

Do you feel the exercise in the correct targeted muscle group?

If you do triceps press downs, you should feel it in your triceps.

You may be surprised by how many clients state “I’m not sure” when I ask them if they feel it in the targeted muscle group.

Then they may start to focus and state “yes”.

If you feel it in the target muscle, you will get more out of the exercise.

This is easier to do with isolation exercises and nearly impossible to do with what we call compound exercises.

Focus on your muscle.

Compound exercises

Compound exercises work more than one muscle group at a time.

A squat is a compound exercise because it works the glutes, quads and hamstrings at the same time.

It’s harder to focus in on a muscle group because the activation is being shared by at least three muscle groups.

Just because you don’t feel it there doesn’t mean that it’s not working. It simply means you will not feel one muscle group. In cases like this it’s best to focus on the form.

Isolation exercises are exercises that use one joint at a time. One muscle group is being targeted.

A leg extension is an isolation exercise for the quad muscle which is the anterior upper thigh.

In this case you can focus on the muscle being stimulated - or the form. Both roads will get you to Rome!

How to focus on form

Start from the beginning when you focus on form.

Before you start your set, think about what you need to do form wise and what areas are being targeted.

Get zeroed in before you start the movement.

Then think about your posture - whether it is your standing posture or seated posture depending on what you are doing.

Think about keeping your core tight and your spine straight.

When you stand, think about your foot location. Are they where they should be so that you have a good athletic base?

How is your posture when you are seated? Is your back all the way up to the back rest? Are you slouching?

Are your elbows, wrists and hands in the position that they should be when you start the motion? Are you controlling the movement?

Think about where the full range of motion is for the exercise and do it.

If you get choppy or hyper-extending, stop it.

How does the weight or load feel during the motion?

Is it light enough to keep good form for the number of reps you are doing? Is it heavy enough to challenge you? How does it feel?

I can tell after one rep if I’m going to be able to reach my rep goal for the set. You should train yourself for that kind of awareness as well.

Focus on your posture.

Focus on your breath during exercise

Focus on your breath during your set as well.

Are you breathing out during the lifting portion of the lift? Are you breathing in when the load is being lowered? Where is your gaze?

Are you focusing your eyes where they should be? Where is that? If it’s in the mirror, then focus on how your form looks. If you are not using one, attempt to gaze straight ahead.

Be careful not to jerk your neck around. Keep your body still.

There will be times where it is good to look down at your quads or the weight stack on a leg extension exercise, but do not look at your legs or feet while doing a squat! Gaze straight ahead.

Make sure that you focus on your body.

Bizarre imagery

Bizarre imagery is another form of deep focus. Imagery is a part of associating. Visual imagery is visualizing what you want to occur.

Arnold Schwarzenegger used what is called bizarre imagery.

He would exaggerate a thing or a situation to help him focus on what he wants. In the case of Arnold, he would imagine that his shoulders looked like big bowling balls.

Research shows that this kind of imagery works.

I use this type of imagery as well at times. I have competed in body building.

I visualize how I want the muscle group that I’m working to look on stage when I work out. I imagine it as deeply as I can.

Visualize your goals.

Summary

To associate or not associate, that is the question! Yes is the answer!

Focus your mind before you enter the gym.

Tell yourself that anything not related to your gym workout will be put on hold until you are done. Make this declaration.

Find a way to focus on what you do during each exercise - even the exercise bike.

Do you realize how many people just mindlessly pedal?

Did you realize that the stirrups on the bike aren’t there to keep you from falling off? They are there to get you to pull back with the pedal because 1/3 of the pedal stroke is done by the hamstrings - but not if you can't pull back.

Focus. Continue to get zeroed in on every part of every exercise after you warm up.

Your mind may drift and you may daydream. That is okay. Bring it back.

I’m willing to bet you that your results will multiply if you start to work out this way.

It's about your mental state.

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Health and Fitness Quotes (page 7)

Health and Fitness Quotes (page 7)

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Jump to different quotes pages:

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1. Don't let your environment determine your resolve

First health and fitness quote

This is why green tea is so good for you.

2. Don't let your size determine how much you should do

Second health and fitness quote

Here is scientific proof that exercise makes you younger.

3. Don't make things more complicated than they need to be

Third health and fitness quote

This is the longest list of exercise benefits that you'll ever find.

4. Don't reduce your identity to mere possessions

Fourth health and fitness quote

This is how to make your own bodybuilding diet.

5. Don't sacrifice what you need for what looks good in front of other people

Fifth health and fitness quote

Discover the best workout split for muscle growth.

6. Don't think that everybody's life is easier than yours

Sixth health and fitness quote

This is how you grow huge triceps.

7. Don't try to bloom when other people bloom - bloom when it is your time to bloom

Seventh health and fitness quote

Boost testosterone naturally without spending money on supplements.

8. Don't wait for the future to be happy

Eighth health and fitness quotes

This is what you need to know about the anabolic window.

9. Dream as if you’ll live forever - live as if you’ll die today

Ninth health and fitness quote

Learn how to deal with the dust you inhale from dirt roads while running.

10. Dreams give you direction, not happiness - you can only be happy right now

Tenth health and fitness quote

This is how you prevent joint injury from exercise.

I hope that you enjoyed these quotes. If you did (or didn't), please let me know in the comments below. Your feedback helps me to give you more of what you want. Stay Strong!

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Beginner and Standard Muscle Gaining Training Programs

2 Different training programs you can use to grow muscle. It is good to alternate between programs when you plateau or every 3-6 months for muscle confusion to keep growing muscle at a faster rate.

1. Beginner's Warm-Up Program

This workout program is great for beginners who haven't lifted weights before. It is lighter and has a lower intensity that 'wakes up' the major muscle groups and preps the body for harder programs that can follow it. It can also be used as a high-rep program to recover joints and ligaments after workout programs that have put a lot of strain on them (low reps), or to strengthen joints before heavier workout routines. Muscle growth is achieved here by working muscles more frequently, but less concentrated.

Day 1: Lower Body:

Exercise 1: Squats (3 sets of 20)

Exercise 2: Knee Extensions (3 sets of 20)

Exercise 3: Hamstring Curls (3 sets of 20)

Exercise 4: Calf Raises (3 sets of 20)

Exercise 5: Weight Crunches (3 sets of 20)

Exercise 6: Weighted Incline Back Extensions (3 sets of 20)

Day 2: Upper Body

Exercise 1; Bench Press (3 sets of 20)

Exercise 2: Dips (3 sets of 20)

Exercise 3: Pull Ups (3 sets of 20)

Exercise 4: Barbell Curls (3 sets of 20)

Exercise 5: Dumbbell Side Bends (3 sets of 20)

Tips:

• Each exercise is performed with 3 sets of 20. The weight used is the same with each set. For example, when you perform barbell curls, use a 20 kg barbell for all sets.
• If you are just starting a weight training program, follow a day 1, rest day, day 2, rest day, day 1 pattern until you are able to alternate between day 1 and day 2 without taking rests in between days (6 days a week = 3xDay.1 and 3xDay.2 per week).
• If you can perform 20 reps in all three sets, then increase the weight. Work until you can do 20 reps of each set before increasing the weight again.

2. Standard 5-Day Split

The standard 5- day routine is most commonly used in weight training. This routine is a great program to move onto after the beginner's warm-up program above. Instead of splitting workouts into 2 days, the 5-day split separates workout days into 5 major muscle groups and supporting muscles. Each muscle group is focused on and worked harder in this program, but is also given a longer time to recover before being stimulated again.

Day 1: Chest and Triceps

Chest

Exercise 1: Incline Dumbbell Bench Press (4x12)

Exercise 2: Dumbbell Bench Press (3x8)

Exercise 3: Close-Grip Bench Press (3x8)

Exercise 4: Dumbbell Flies (3x10)

Note: exercise 1 and 2 use dumbbells because barbells can often be hard to get a hold of during rush hours at the gym. If you are more comfortable using barbells for these exercises, that is OK.

Triceps

Exercise 1: Tricep Dips (3x20)

Exercise 2: Skull Crushes (3x12)

Exercise 3: Pull Downs (3x12) 

Day 2: Back and Biceps

Back

Exercise 1: Pull Ups (3x20)

Exercise 2: One Arm Row (3x8)

Exercise 3: Bent Over Rows (2x12)

Exercise 4: Low Row (2x10)

Exercise 5: Chin Ups (Machine) (3x8)

Biceps

Exercise 1: Barbell Curls (3x8)

Exercise 2: Hammer Curls (3x8)

Exercise 3: Incline Curls (3x12)

Exercise 4: Concentration Curls (3x8)

Day 3: Core

Lower Back

Exercise 1: Stiff Legged Dead Lifts (3x20)

Overall Core

Exercise 1: Weighted Planks (3x2 minutes)

Exercise 2: Cable Wood Choppers (3x20)

Ads

Exercise 1: Weighted Crunches (3x20)

Exercise 2: Bicycle (3x20)

Exercise 3: Captain's Chair

Obliques

Exercise 1: Side Planks (3x 2 minutes)

Exercise 2: Dumbbell Side Bends

Note: When doing weighted planks, build up until you can hold each set for 2 minutes, and then increase the weight by putting a plate on your lower back, increasing the weight of the plate as you get stronger.

Note: For cable wood choppers, swing the cable from the top handle down to use more of your core. Swinging from the bottom up will use shoulders.

Note: For bicycle, increase weight by holding a dumbbell behind your head.

Day 4: Shoulders and Forearms

Shoulders

Exercise 1: Machine Shoulder Press (3x15)

Exercise 2: Dumbbell Lateral Raises (4x8)

Exercise 3: Dumbbell Reverse Flies (3x8)

Exercise 4: Dumbbell Military Press (3x8)

Exercise 5: Upright Rows (2x12)

Forearms

Exercise 1: Reverse Dumbbell Wrist Curls (4x20)

Exercise 2: Barbell Wrist Curls (4x20)

Note: With forearms, the first exercise has palms facing down and the second exercise has palms facing upwards to target different parts of the forearms

Day 5: Legs

Upper Legs

Exercise 1: Squats (10, 8, 6, 6, 4)

Exercise 2: Knee Extension (3x12)

Exercise 3: Hamstring Curls (3x12)

Calves

Exercise 1: Standing Calve Raises (4x15)

Exercise 2: Seated Calve Raises (4x15)

Note: with squats, the reps should decrease as the leg muscles start to fail. Once you can do the amount of reps specified in the 5 sets above, increase the weight.

Tips:

• Even though this is a 5-day split, it can still be done 6 times a week. For example, week 1 can have day 1-5 Monday-Friday and day 1 again on Saturday, so that week 2 starts with day 2 on Monday
• If you miss out on a workout, don't skip that day's muscle group. For example, if you missed Core on Wednesday, do them on Thursday when you are back in the gym instead of moving over to Shoulders and Forearms. This way, every muscle group is stimulated a day later than usual, instead of one muscle group missing an entire week of training.

For an advanced training program, called the GARRY bodybuilding workout program, click here.

The beginners program is a great introduction to weight training for beginners and helps strengthen the joints and tendons. The standard 5-day split is a great workout program to use regularly. It is also beneficial to alternate between the standard 5-day split and other weight training programs to keep muscles on their toes, growing as much as possible to adapt to new stimulus. STAY STRONG!

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The Perfect Rest Day

Regular rest is important to maximize muscle growth. It prevents over training, gives your body a chance to grow and adapt to the stimulus you have put on it and ‘catch its breath’ so to speak. It also makes sure that your central nervous system and immune don’t fall behind. Most of us don’t like rest days, but they can be a good mental break to come back in full force. Additionally there are things you can do on your rest day that will help your body recover to its maximum potential.

Here is a list of things you can do on your rest day:

          Total Rest

Total rest is good for the body to recuperate. It gives your muscles the time to recover on a deeper level, refill their glycogen stores and grow in strength without rushing to recover before being worked again. Most workout splits work a certain muscle once or twice a week so that they can recover before their next session, but their recovery is sometimes limited because even though they are not being put under a physical stress, they end up competing with the other muscles that are working in the other sessions for nutrients. The body can only do so much at a single time, and occasional rest days that involve complete rest with any stimulus allows it to focus more of its resources on rest and growth instead of performing at the same time.

          Replacement

Those who are really dedicated to the iron often feel lost during the time that they would be pumping things up. It is also possible to also feel depressed because you don’t feel the endorphin release that exercise brings. Others even feel guilty for not pushing their bodies to the limit all the time. This can make some hate rest days, but some use this extra time as an opportunity to do things that they don’t usually have time for or don’t think about doing. These things can include taking a walk, going for a swim, spending time with family and friends, watching a good movie, cleaning out the house or eating at a fancy restaurant.

          Steam Room

The steam room is a favorite among those on rest days because they have an excuse to go to the gym (force of habit) even though they are not working out. The steam room also compliments rest and recovery because of sweating that helps remove toxins and waste products. Additionally, the increased blood flow from the heat and widened blood vessels increases the availability of nutrients to muscle for optimum growth.

          Stretching

Stretching is also a good option because it elongates the muscles, increases blood flow and relaxes them. The benefits that stretching provide not only help to get the most out of rest days, but offer additional benefits like improved range of motion and flexibility and decreased injury risk.

          Light Cardio

Light cardio is a popular form of rest (often called active rest) because it allows people to still exercise when they are ‘resting’ from their prioritized form of exercise. Light cardio can benefit rest and recovery because it increases blood flow, which will help take away toxin and waste products from recovering muscle and at the same time increase the rate at which required nutrients are delivered to these muscles. Cardio at a higher intensity or for a prolonged period of time, however, can actually inhibit muscle growth because this could cause the body to redirect resources (energy and nutrients) from muscle to cope with the new stress placed on it.

These things can help to maximize your rest days. It is best to try a combination of these. For example, doing light cardio on some rest days will contribute to a balanced health and fit body, but rest days with complete rest (no exercise) are also necessary for the body to dedicate all of its resources to growth and development alone. STAY STRONG!

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Good Gym Days And Bad Gym Days

Had A Bad Day At The Gym?

Today’s workout session was a failure. It was a terrible day at the gym; you couldn’t do the weight or the reps that you could last time. Is something wrong? And how can you stop this from happening again?

Above is an illustration that shows the typical pattern of growth. This kind of pattern can be seen in economics, price markets, relationships, business revenues, learning capabilities, physical improvements, population growth etc. For example, a business that is growing in sales rapidly will not necessarily have a better sales day than the previous one every single day. Some days will be slower than others, even though sales are generally increasing in the long run. Your body works in the same way.

Let's get back to Gym.

We have all had those days, and the good news is that it is completely normal.  They say that 80% of your workouts will be the standard, clock-in clock-out routine kind of workout; 10% of your workouts will be one of those amazing, ‘wow factor’ days where you feel like you’ve made a lot of progress in just one session and the remaining 10% of the time you will have a workout that seems to be more of a flop than anything else. If you experience a bad workout once in a while, then you have nothing to worry about. It is a part of training and just like anything else in life, your body works in a cyclical pattern, moving in a certain direction with bumps and turns along the way.

Why do we get these bad days?

There are a variety of reasons that could contribute to the difference between a good workout, a great one and a bad one. For example, these factors could include sleep, stress, mental focus, social distractions, diet (short term or long term), starting a new workout program, using the same program for too long, over training, low blood sugar levels, the kind of music that was playing, dreams you had the last time you were sleeping, mood, arousal, and hormone cycles.

Think about it this way, in two years from now, will the fact that you had a bad day at the gym make a difference? Not really. But what will matter is the fact that you worked through it and didn’t give up.

I’m having these days increasingly often, what could be the issue?

If you are having these days increasingly often, then there could be a determining factor that you need to take care of. Below of a list of the most probable causes, in order from most probable to least:

Over Training

The most common cause of decreased physical performance is, ironically, too much physical performance. Are you putting so much strain on your body that it is starting to break down? It is beneficial to take a rest day at least once a week, and have an entire week of rest once every 8-10 weeks so that your body can recover and adapt fully. Additionally, working a certain muscle group too often for it to recover between sessions will hinder muscle growth and strength.

Under Training

You could be training at an intensity that does not stimulate your muscles enough to spur on growth and adaption. Aside from that, you could be working a certain muscle group too long after it has recovered, so that it adapts and then decreases in size and strength because it does not feel the need to stay at a certain size anymore. The body is made for optimal survival, and it will decrease muscle size if it does not feel the need to keep them because muscle costs the body a lot in energy and nutrient resources to grow and maintain. Try to find a good balance between training enough, but not too much.

Diet

Diet is also one of the most common reasons for decreased performance or slowed transformation. If your body does not have the building blocks it needs, it will be unable to change. Besides building blocks, it also needs fuel for energy as well. Make sure that your macro-nutrients (carbohydrates, fats, proteins) are right for your physical output and goals. Additionally make sure that you getting the right micronutrients (minerals, amino acids, vitamins, fatty acids, etc.) to keep the body in a healthy equilibrium.

Same Program

If you have been using the same workout routine for too long, your body will start to adapt and plateau. It is considered optimal to change your program every 3-6 months for the best results. Changes can include exercises done, exercise order, workout split, rep range, intensity, duration, etc.

Sleep

Most muscle growth happens during sleep. Sleep is the body’s time to grow and recover without interference. If you are not getting enough sleep, then your body does not have the time to change and might break down muscle to fuel its other needs like mental well-being, which it will prioritise over physical transformation.

 Motivation

Studies have shown that listening to the right music has a direct effect on the amount of reps that a person can do. Additionally, men are able to lift more weights when attractive females re around them. This shows how much being in the right mental state can affect your workout.

 Stress

Exercise is good for stress and those who exercise are better able to cope with stress, but mental stress can have an impact on the body in a negative way, in-turn impacting the body’s ability to lift weight or exercise. Try to make sure that you outside-the-gym life is not stealing from your inside-the-gym life.

Too Much Junk

Expanding on the point above, there could be junk in your life that is hindering you from achieving your goals. These things can include smoking, drinking, late nights, eating habits and other distractions.

Sometimes a bad day is just a bad day. Be proud of the fact that you at least went in and had the perseverance to finish the workout regardless of how you performed. We have all had bad days, but what really matters is whether you stand up and get back to it. STAY STRONG!

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The Garry Bodybuilding Workout Program: The Most Intense Muscle Building Program Ever

This is the most intense workout that I have ever tried out myself. Due to its high intensity, this program is not recommended for people are just starting out or who are relatively new to training. These people should start off with these programs instead. Newcomers should start off with the first program to get their bodies into the idea of breaking down and rebuilding muscle. Once you are ready, you can progress to the second program in the above link, which is similar to what most bodybuilders do.

The Garry workout program was supposedly designed for advanced bodybuilders whose muscles are already used to intense training. It is used to boost muscle growth and blast through a plateau for a limited period of 2 months for accelerated muscle growth. The high intensity of this program lends itself to the fact that it can't be sustained for too long. Since you are working till failure on every set, for many sets, it takes a toll on your nerves and central nervous system.

Since this is a great shocking technique, muscle growth is boosted through this period as the body tries to adapt to the extreme stimulus. As a result of the strain it places on the joints, energy systems and metabolic system, the program should only be followed for a very short time before switching back to normal training.

You should only do this program when on your bulking phase. Restricting calories on a program of this intensity could lead to muscle breakdown. Make sure that you are getting enough calories from a good bulking diet (click here to build your own).

How the program works

The program incorporates German volume training (high reps, high sets), limited recovery time per set and repeatedly forcing muscles to failure, driving them to complete exhaustion with each workout. The goal of this program is to enforce rapid hypertrophy by shocking the body into accelerated growth. This takes its toll on the central nervous system as well as the metabolic system over time, which is why it is advised that beginners, people with injuries or other medical conditions and people who have already overtrained do not try this type of program. The body starts showing a negative response (over-training) if the program is followed for longer than 2 months.

Program rules

The program runs for 6 days a week

The program is in a 6-day split, focusing on one muscle group per day. All major muscle groups are worked in the program, but through only one exercise. The only rest day is day 7. You need to follow the program fully, not cutting out a single day.

Perform only one exercise per day

Do only one exercise per day, excluding a warm up and cool down. This is shown below. You can only add warm-up and cool-down exercises but do not stress the body more than what is described below. I would personally recommend a cardio-style warm-up and an exercise-specific warm-up, depending on the exercise for that day. Don't do any other weighted exercises as a warm up and make sure that your muscles aren't fatigued at all before the exercise. The point is to exert the most out of the muscle in the shortest amount of time. 

Resist the temptation to do any isolate or additional exercises. Try this out for a few weeks and you will see that the exercises here are more than enough for growth.

  Perform every set till failure

You need to work until complete failure with every set. Forced reps are allowed. I did mine until I couldn't move the weight at all. If you can do another rep, you're not done.

You must follow the prescribed times

Every set has a resting period of exactly 30 seconds before the next one, with the exception of squats and dead lifts having 1 minute rest intervals. Do not rest longer or shorter than this between sets. This maximizes short-term fatigue.

Keep doing more sets until failure until you cannot perform a single full rep 

This blasts your muscles and will test your muscular endurance, but keep on performing sets of the exercise until you cannot do a proper repetition with the right form. As you can see below, it might take a loooot of sets before you fail to do a single rep.

The program

Day 1: Squats
(60 second rest in between sets) (Until failure) (E.g. 15-7-6-4-4-4-4-2-1)

Day 2: Standing Calve Raises
(30 second rest in between sets) (Until failure) (E.g. 15-15-15-14-14-1-1-1-10-9-8-5-5-5-3-2-2-2-2-1) 

Day 3: Russian Twists
(30 second rest in between sets) (Until failure) (E.g. 20-20-20-18-16-14-10-7-7-7-6-5-4-2-2-2-1-1-1)

Day 4: Deadlifts
(60 second rest in between sets) (Until failure) (E.g. 12-11-10-10-10-9-8-7-6-6-5-5-5-5-4-2-1-1)

Day 5: Dumbbell Bench Press
(30 second rest in between sets) (Until failure) (E.g. 12-10-8-6-4-3-2-2-2-2-2-2-2-2-2-2-1)

Day 6: Pull Ups
(30 second rest in between sets) (Until failure) (E.g. 25-25-25-23-20-19-27-17-14-12-11-9-6-5-4-3-3-3-3-2-2-2-1)

Day 7: Rest

Additional notes

• Use dumbbells for the bench press exercise because the intensity of this program could easily get a bar stuck on your chest.
• The workout goes very quickly (It took me less than half of my usual workout routine to complete).
• I struggled to do the squats till failure. On most occasions I ended up resting for longer in the middle of my sets.
• My calves exploded on this routine. I use this kind of principle for my calves often because of that.

Give this program a try and tell us about your experience in the comments below. STAY STRONG!

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Benefits Of Drinking Lemon Juice For Athletes

Drinking lemon juice can be very beneficial to your body. Making it a daily routine can be helpful in keeping you healthy. The healthier you are, the more time you can train in the gym and the less down time that you are forced to spend grounded from that nasty flu or cold. Read more about this along with other benefits below.

Benefits of drinking lemon juice (With water)

Lemon benefit 1: It boosts your immune system

Lemons are high in vitamin C, which strengthens the immune system. Drinking lemons in liquid form (lemon juice) allows for quick and usable absorption when your body needs it. Drinking it daily allows your body to get more of the vitamin whenever you have a deficiency - which you might be unaware of even having. Don't wait for sickness to let you know you're vitamin C deficient. You don't know when you need vitamin C, so taking it regularly will do wonders to prevent the sicknesses you didn't know you were going to get. This proactive approach allows you to fight off illnesses before you get sick, not when you're already sick and it's too late.

Lemon benefit 2: Recovery, joint strength and injury prevention

Even though lemon juice is acidic, it assists your body to remove excess acid from your body. This can help remove some of the lactic acid build up from exercise. Doing so will speed up recovery and get your muscles back on track sooner. Add the vitamin C content to the mix and your joints will have more of what they need to get stronger. This helps to prevent injury. Here are other great ways to speed up recovery from exercise. 

Lemon benefit 3: Lemon juice makes you look good from the inside out

Lemon juice is used topically on the skin to help with pimples, wrinkles and to fade freckles. But taking it through a drink will make you look better from the inside out. It will give you a healthy glow and add a natural radiance to your skin. Its detoxing properties (see below) will help your body to remove impurities. This, combined with the extra vitamin C, will help to keep your skin looking young and fresh. Wounds and scars will take less time to heal and it also contributes to healthier hair and nails. Click here for more tips on improving your skin.

Lemon benefit 4: It provides energy, suppresses appetite and helps fat loss

Drinking lemon juice is a gentle, subtle way of losing fat without sacrificing any muscle. Even if lemon juice helps you to lose a few grams of fat a day, doing this daily will make a huge difference over a long period of time.

Lemon benefit 5: Lemon juice detoxes you

Lemon juice helps the body to release toxins in the blood and muscles. Furthermore, if you drink warm lemon juice and water first think in the morning, it helps you digestive system and allows your body to eliminate it's natural 'waste' easier and smoother. Think of lemon juice as the crowd control of your colon. It also boosts liver and kidney performance because it helps them to get rid of the toxins that often keep them too busy to focus on other functions. When the strain on your liver and kidneys are lessened because there are less toxins for them to deal with, they can dedicate more of themselves to other functions like regulating metabolism and important nutrients.

Lemon benefit 6: Healthy alternative to water 

Pure water is the healthiest thing to drink and should form the majority of all your liquid consumption. A squirt of lemon in your water once a day is a nice break from the boring taste of plain water, but won't have any negative health impacts - as long as you don't overdo it (see tips and advice below). A squirt of lemon juice in water is also extremely low in calories. Don't add sugar if you want to keep the calories low.

Lemon benefit 7: Vitamins and minerals 

Lemon juice has other useful nutrients that are good for your body and increase your overall health. These nutrients include potassium, calcium, iron, phosphorus, magnesium, vitamin A and pectin fiber. Pectin fiber aids digestion and reduces cholesterol. See the benefits of these minerals here.

Lemon benefit 8: Anti-bacterial properties 

The antibacterial properties in lemon juice make it a good remedy for sore throats (and preventing them). It will help you to fight the fight against any other bacteria that you aren't aware of around you. Lemon juice is also antiseptic. The regular presence of lemon juice in your mouth can deter germs that cause bad breath, plaque and gum disease. Just be careful - too much lemon juice can wear at your teeth since it is acidic. Read more on that below.

Lemon benefit 9: Boosts heart and physical performance

Lemon juice thins your blood which is good for your heart, circulation and cardiovascular system. Your body will have an easier time and be more efficient at delivering nutrients to your muscles during training. Improved blood flow will also shorten recovery times.

Tips and advice

Be tooth smart

Drink lemon juice diluted in water. Lemon juice is acidic and can cause tooth decay, so don't drink it on its own and be sure NOT to drink it before or after brushing your teeth. As long as you do this, it won't have a negative effect on your teeth.

Don't overdo it 

Lemon juice thins your blood, which is a good thing. With too much thinning, though, your blood won't be able to clot. If you cut yourself and your blood is too thin, it will keep flowing, causing more blood loss than normal. One glass of lemon water (2-4 table spoons lemon juice mixed with water) daily is enough to get all the benefits of lemon juice, without thinning the blood too much.

You can get very similar benefits from drinking apple cider vinegar. Do you know of any other benefits from lemon juice? Let us know in the comments below. STAY STRONG!

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Why Size Doesn't Win Bodybuilding Competitons

Size matters, but do does other factors.

It's not always the biggest guy who wins the bodybuilding competition 

Perhaps you want to pursue a career in bodybuilding but can't seem to place better than you should.

One of the biggest mistakes that most beginners make is to assume that the goal is to get as big as possible and that their success on stage is proportionate to the amount of muscle mass that they can present to the judges. 

Size is a big factor in determining the winner, but it is definitely not the only factor that matters. If size is still your weak point, try these supplements, or build your own bulking diet here.

Size isn't all that matters.

Have you ever been to a bodybuilding show and wondered why the biggest guys are sometimes placed lower than someone clearly smaller than them? 

The judges aren't blind. They just judge according to different criteria than you. While size is what distinguishes bodybuilders from the rest of the world, is it only one factor in determining the ultimate bodybuilding athlete.

Size is important, but certainly not the most crucial part of winning.

How to win a bodybuilding competition

1. Symmetry

2. Posing ability

3. Stage presence

4. Proportion

5. Muscle definition

6. The total look

Requirements of a bodybuilding winner

1. Symmetry

Balance is important to the bodybuilding aesthetic.

See how bodybuilders earn their salaries here.

You can be twice the size of the guy next to you. But if any muscular imbalances are visible to the naked eye then you might as well give your spot away to your smaller but symmetrical competitor.

Judges grade competitors on a points system. Body symmetry can cost you the most points without you even knowing about it. 

Have a good look in the mirror. We all have a 'good side' and a 'not as good' side, but one of your main goals will be to close this gap as much as you can. 

You need to work hard to find any parts of your body that don't quite match the other half and correct them. Only upon closer inspection might you see that your left peck slightly dominates your right.

This might not be a big issue in normal life. It is definitely a possible 'I don't know why I didn't win' card for you to pick up after the next time you step on stage. Correct imbalances like this to do better at your next show.

Work on your imperfections.

2. Posing ability

What are the best poses? Which poses do you need to do on stage? Have you practiced them in front of the mirror so many times that it feels natural and comfortable?

More importantly, do you know how to execute each pose so that every body part and muscle is flexed in such a way that it boasts your physique in the best possible light? 

Take a good look at the next show you attend and take note of who knows how to pose the best, in your opinion. Take note of who poses more naturally and who looks like they need to concentrate more on pulling the right muscles at the right time.

Match these findings up to the winners afterwards and you will be surprised by how much posing ability actually determines the winner.

Judges can easily see the difference between people who are completely in touch with what makes their bodies look the best with each pose and those who are just doing what the others are doing and 'going with it'. 

It looks like practice really does make perfect.

Practice makes perfect.

Everybody is different. 

Take the 'front double biceps' pose, for example. Do you know which body parts this pose emphasizes and how you should hold this particular pose for your body's best look? 

With practice you will find that perhaps you need to bend your knees a little more to show off the leg muscles or rotate your feet in a certain direction to get the best calf angles. Get big calves now.

3. Stage presence

Choose what you project.

Do you look like the newbie who is still trying to come to terms with the bright light in your eyes when you first walk on stage? 

As the audience turns their attention to you when your name is called out, is your body language that of a champion that deserves to carry the legacy of bodybuilding forward to the next generation?

Does your body language show nerves or an 'I'm trying not to look scared' face? 

Walk with confidence. Let your presence on stage depict a victor in need of reckoning. This takes time, but you need to work on developing a persona that envelopes the crowd.

With time, you need to learn to conquer the crowd with your presence - don't let the crowd conquer you. 

Command admiration, and it shall be given to you. Walk like the champion, be seen as the champion.

4. Proportion

Grow the weak. Balance the strong.

Do you know what one of the biggest destroyers of would-be bodybuilding champions is? Calves!

Upper-body and lower-body proportions are extremely important. Bigger competitors are often placed below their smaller peers because of body proportion.

If you have freakishly large pecks, make sure the rest of your body is just as freakishly large or it could actually work against you. 

You cannot afford to lose the placement that you deserve because your one muscle groups is larger or smaller then what is considered 'proportionate' to the rest of your body. You need to work on keeping everything in proportion.

Imagine trying to not let any other body part outshine the other. 'My chest is smaller but my bigger arms will make up for it in the show', said one loser to another. 

A few friends of mine have lost shows purely because of certain muscles being out of proportion to the rest of their bodies. 

We often see bigger guys lose to smaller guys because their legs weren't in proportion to the rest of their body. If your calves need work, click here.

5. Muscle definition

You must define what you grow.

How well can each muscle be seen within every muscle group? Can you see all three heads on your triceps, for example? 

Reduce body fat and decrease the water reserves in your body to reveal the muscles underneath.

Be able to show the muscles that you worked so hard to get. It is just as important as the size of those muscles. 

You can get all the muscle in the world. If they aren't seen clearly, what is the point of entering a bodybuilding competition?

6. The total look

Check your hair, skin and style.

Every bodybuilding federation has a certain look they tend to lean towards. You need to look the part.

Winners are chosen among those who a certain bodybuilding organization or federation feels would fit their image and embody what they feel is the picture of the ultimate bodybuilder according to their standards.

Do you look like someone who would be sponsored by big companies? How far is your look from the guy that these competitions want to find?

We all have a different image in our heads, but there are definitely similarities in general. 

'The look' comprises of your body, face, haircut, outfit, body language, persona, eye contact, and more - even down to skin tone. 

Work to create the look that these organizations are after. Be the one that they chose because you are their prefect poster boy.

If you want to compete in South Africa, check the local bodybuilding competitions here.

Conclusion

So as you can see, size doesn't win bodybuilding competitions because it is only one aspect that will be judged to find the ultimate bodybuilding champion. 

Work hard on all these often under-looked areas and you will be well on your way to placing better and better after each bodybuilding competition. 

Work hard. We hope to see you in the next magazine! STAY STRONG!

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