PERFECT Exercise: Complete Weight Lifting/Training and Body Building/Sculpting Workout
Ranked #9,174 in Health, #111,943 overall
Almost everything I know about body building programs on one page: (Please see my other blog "The PERFECT Life..." on happiness and health - almost everything I know about: happiness, health, longevity, avoiding illness, aerobics and anaerobics, diet, lifestyle, stretching, sleep, etc.)
WEIGHTLIFTING - when performed carefully and properly - (I LIST the 10+ best, basic moves for you to RESEARCH and LEARN!):
Strengthens the IMMUNE SYSTEMS!!,
Thickens and strengthens - and therefore
PROTECTS - muscles, bones, ligaments and tendons,
IMPROVES flexibility,
Will NOT make you look like you are on steroids,
WILL vastly improve the way ANY body looks and any one's sex appeal!
- for men AND WOMEN (prevent osteoporosis, improve body image)!
(More women than men suffer from osteoporosis -
More women than men complain about and suffer from poor "body image")
SAFETY FIRST!! DO NO HARM:
Yearly medical exam!
ONLY the best, SAFEST:
1. "Spotting" Partner! (Your "spotter" helps you with your weight when you tell him or he sees that you have worked to muscle failure.)
2. Equipment -
Weight belt - snug, not tight (prevent hernias and back injuries),
Gloves (prevent blisters/slipping),
Lifting straps (prevent premature wrist fatigue/slipping),
Cage/rack (prevents accidents) - when possible ALWAYS lift with the weights semi-immobilized INSIDE a cage or rack - so that the cage is always a few inches away - "spotting" you through the required motion - and so that the weight can NEVER fall!!
Pencil and notebook!: (The most important weights you will lift the most often!) Write EVERYTHING you do and learn in your TRAINING notebook (RESEARCH, LIST and LEARN)!
3. Exercises and techniques - RESEARCH, LIST and LEARN before "trying" ONLY the safest moves and programs (leg press is safer than squats for example) and only attempt the moves YOU know you can perform
PERFECTLY SLOWLY AND ABSOLUTELY SAFELY!
NO JERKING OR SUDDEN MOVES!
BACK STRAIGHT, HEAD STRAIGHT AND EYES STRAIGHT (AHEAD)!
NEVER HOLDING YOUR BREATH!
NEVER LOCKING JOINTS OUT STRAIGHT!
NEVER BEND KNEES OR HIPS MORE THAN 90 DEGREES (LESS!)!!
Doing "PARTIALS" - limited range of motion repetitions - moving the weights 2-8 inches in the strongest range of motion (usually at the top 1/2 or even couple of inches) is safer as well (and allows you to more safely stress the muscles, ligaments, tendons, bones and central nervous system with MORE WEIGHT!!)
ALL to ALWAYS
Prevent ANY and ALL accidents and injuries!!
NEVER work sore muscles
NEVER work when you feel ill!!
AVOID "Over training"
Light stretch > slow warm-up >
(Real Stretch > WORK) REPEAT
stretch> slow cool-down (keep warm)
(Please see "The PERFECT Life..." for the PERFECT way to stretch)
Slow, controlled motions - especially when letting the weight down:
DOWN SLOWLY!
Perfect form!
RESEARCH, LIST and LEARN - 10-20 BASIC MOVES - classic major muscle group exercises/moves (I will give you THE 10+ names for researching and LEARNING coming up in the next section!!)
(You only need and want the
MOST BASIC - and, therefore, MOST EFFECTIVE - moves
1 (or 2) for each major muscle!
(For example: "SNATCH", "CLEAN & JERK" - the most "basic"- and challenging - "compound (works multiple muscle groups)" Olympic competition moves -
NEED to be LEARNED WELL for safety but
EACH ONE works EVERY MUSCLE WELL!
Any ONE of these safely and carefully performed moves could keep you fit for life! But the 10+ moves I will name are simpler and safer.
Simplicity and saftey is good for starting - however, in the long run CONSTANT VARIETY is probably better!)
Always write EVERYTHING down in your "Training notebook"
1/2 to 1 hour sessions
1! to 6 times a week (month?) CONSISTENT PROGRESS
Aerobic (breathing, able to talk - jogging) BEFORE
Anaerobic (completely out of breath - weightlifting)
5x5x5: 5 exercises for 5 sets of 5 "1/2 PARTIALS" (SEMI-FULL RANGE of MOTION) repetitions to COMPLETE FAILURE!
"1/2 PARTIALS" or "SEMI-FULL Range of Motion" means moving the weights through only the easiest - and therefore safest and strongest - 1/2 of the complete range of motion AND that you
NEVER, EVER lock your joints out straight and
DO NOT bend your knee and hip joints to an "L" shape or a "V" shape under stress of heavy weights)
(then - for ADVANCE LIFTERS perhaps - as many as possible
"PARTIALS (LIMITED RANGE of MOTION)" reps in the easiest, strongest range of motion - usually the top COUPLE inches of the move - to COMPLETE FAILURE - perhaps followed by
"NEGATIVES": Partner or unused limb "cheats" the weight up and you try to HOLD it up until COMPLETE FAILURE - 2 or 3 times perhaps
1. 1/2 Partials (through 1/2 the range of motion) - with enough weight that you can't move the weight back up the 6th time without your partners help then
2. Partials (through only a few inches) - as many as you can till you can't move the weight even an inch then
3. Negatives - your partner or unused limb moves the weight to the top of the motion and you attempt to hold it up until you fail, try again, and once more - NOW YOUR MUSCLE IS DONE!! THIS IS ADVANCED BODY BUILDING!)
Working largest to smallest muscle groups
ROUTINELY VARY YOUR ROUTINE!!
Gradually increase the number of days of rest between workout days!!
No progress in your notebook - increase the number of days of REST!!
VARIETY: Full range, semi-partials, partials, negatives, types of exercises,
# of exercises, sets, reps, etc.
SEASONALLY EVALUATE!! - Consider entering an ametuer competition or just compete with your own numbers, measurements and photos! Check and record your Maximum 1 or 2 rep weight for ALL moves! Write down how many: Chin-ups, push-ups, sit-ups in one minute, how high you can jump, how many seconds you can SWIM 1 lap, 2 laps, RUN 50 - 100 - 500 yards, etc. Photos! Measuring tape! 2nd opinions!
Variety of whole food, A-Z daily dietary supplements (no others needed!)
PLENTY!! of filtered, lemon/lime WATER (green tea and 100% vegetable juice)
RESEARCH, LIST and EAT a VAST VARIETY of whole, raw, organic, all natural foods and cooked lean fish and cooked egg whites.
AVOID and SHUN almost EVERYTHING MAN-MADE!
REST EXTREMELY WELL!! The muscular system ONLY repairs and grows during rest! (see my other lens I mentioned for a module on sleeping PERFECTLY)
Details of the perfect ANAEROBIC body building and flexibility routine (don't forget to do aerobics first - warm-up!)
SAFELY (Doctor! Partner!!!) Lift weights: 1/2 -1 hour, 1 to 6 times/week-fully rested and ready (NEVER work sore muscles or when you don't feel WELL!), 5 muscles for 5 sets of 5 reps, stretching between each set! only till you just about catch your breath
ALWAYS stretch-WARM-UP-Stretch before ANY athletic activity (especially one this strenuous)
and CAREFULLY and SLOWLY stretch-WARM-UP-Stretch
each muscle group
stretch-WARM-Stretch-WORK-Stretch-COOL (which means cool SLOWLY - keep warm!)
Stretch-WORK-Stretch here means STRETCH before/between/after EVERY SET
You:
Work OR
Sretch, Catch your breath & Spot
WORK -
STRETCH & CATCH & SPOT-for your PARTNER!
(As you get more advanced try AFTER last rep:
very small, short, "LIMITED RANGE" of motion reps - in the safest/easiest range of motion: usually at the top couple inches of the move.
And then 1 - 3 "NEGATIVE" reps: cheat the weight back up using a helper or unused limbs - and try to keep it up until the muscle completely fails - try it again - and perhaps again!
Alternate exercises - aren't really necessary - but are given in parentheses for
1. VARIETY and
2. "SUPERSETS" - Performed immediately after a basic exercise for a "superset". For supersets you may want to perform the final Partials and/or Negatives after ONLY the last set of the superset:
Bench press - 5 Reps-failure followed IMMEDIATELY - no resting by
Cable crossovers 5 Reps-failure and/or
Barbell flys 5 Reps-failure and
THEN Partials and/or Negatives.)
Routine 1 PUSH-PULL
Pushing:
THIGHS Leg Press
CALVES Toe press
CHEST Bench press
SHOULDERS Standing barbell press
ARMS Close grip bench press
Pulling:
BACK, LEGS, Dead lift
BACK Lat pull down
STOMACH Weighted crunch
BICEPS Preacher curl
NECK Barbell Shrugg
Routine 2 LOWER-UPPER (Build "UP" the body)
Lower body:
BACK, LEGS, Dead lift
THIGHS Leg press (or Partial squat-Careful!)
BACK Lat pulldown (or weighted chin-ups)
CALVES Toe press
STOMACH Weighted crunch
Upper body:
CHEST Bench Press (or Cable crossovers or Dumb bell flies)
SHOULDERS Standing barbell press (or Military press)
ARMS Close grip bench press (or weighted partial dips or cable pull-downs)
BICEPS Preacher curl (or concentration curls)
NECK Barbell Shrugg
Increase the number of days REST between workout days whenever your notebook shows no progress!!
Day
1st: Push or Lower 5x5x5
REST
2nd: Pull or Upper 5x5x5
REST
ONCE in a while try substituting this for a workout day:
3x5 of "Partial squats" and/or "Snatch" and/or "Clean and Jerk"
ONCE A MONTH:
Test your progress: 1-2 repetition maximum for 1 or 2 muscles (or weightlifting exercise moves) that don't hurt and have fully recuperated
Weight Lifting: VARIETY is the spice of lifting! Work largest to smallest (muscles)
ROUTINELY VARY YOUR WHOLE ROUTINE: the muscles/excercises/wieghts, # of ?: Moves, Sets, Reps, Day on/off, Push-Pull vs. Lower-Upper Body, vs. One Muscle Group per day...
Relatively low impact, full range of motions.
"Work largest to smallest":
Always do the exercises that work the largest mass of muscle first - for instance "compound" exercise -moves that work multiple muscle groups (like dead lifts which works mainly the upper legs and back but also works just about every muscle to some extent - probably the best upper body workout!) and then move gradually to the exercises and moves that work the smallest mass of muscles - (like fore arms or neck or biceps.)
"VARIETY is the spice of lifting": Always and continuously vary your program.
"ROUTINELY VARY YOUR WHOLE ROUTINE!"
For example:
Daily:
?x?x?
VARY the number and type of EXERCISES - different muscle groups (which means different and alternate exercises: RESEARCH, LIST and LEARN!),
VARY the number of SETS (try to keep TOTAL WORK (tax on the nervous system) similar from workout to workout) so usually you
vary any two components in opposite directions - inversely:
Mass of muscles worked and Number of sets (so with exercises/moves -like dead lifts- that work more and larger muscle groups you'll need less sets or possibly less reps to do the same amount of work), AND
Sets and Reps: 3 sets of 12, 4 sets of 8, 5 sets of 5, etc.
VARY the number of REPS from 1! to 3, 4, 6, 8, 10, 12, 20 to 100 or 1000!(I have often read and heard that 1-7 reps builds "strength", 8-12 builds "muscle size, bulk" and 13+ builds "endurance". Obviously it would be nice to have all three - so
- try training:
5 "moves" for 5 sets of:
20(good warmup), 10, 8, 6, 4 or
3 "moves" for 6 sets of
18(good warmup), 14, 12, 8, 6, 2 or
15, 10, 5
Weekly:
PUSH - PULL VS.
LOWER - UPPER Body VS.
One or a few specific muscles or groups per day (more advanced)
Monthly:
2 days on 1 day off VS.
1 day on 2 days off VS.
1 day on 3-20 days off (as you get more advanced and need more recovery time for more INTENSE workouts)
Seasonally - Compete in a show!...or at least pretend to:
take photos and measurements and
get opinions - from various "judges" on how to
adjust your weight lifting program to better improve your health and physical appearance:
What muscles/joints bother you chronically and could use some time off?
What muscles look too big or small?
ALT. HOME moves:
PUSH-ups: One handed, Hindu, Finger
PULL-ups: Forward, Reverse,
Sit ups: Crunches, Leg raises
Squats: Two legs, One leg,
Lunges:
Yoga! gymnastics...
Diet, nutrition and REST!: Vitamins and plenty of liquids and health food - nothing else! ONLY RESTING BUILDS MUSCLE!
Facts and fiction: Take vitamins daily and eat a vast variety of whole, raw, organic, natural foods AND cooked lean fish and egg whites. Avoid taking or eating EVERYTHING else man made! NEVER "OVER TRAIN" - REST WELL!
Eat a VAST VARIETY of whole, raw, organic, natural foods and cooked lean fish and cooked egg whites.
Drink PLENTY of filtered water with lemon or lime - two glasses: upon waking, 1/2 to 1 hour before and after all meals and workouts, and an hour before sleeping - some green tea and 100% raw, organic vegetable juices as well.
Avoid and shun eating or taking ANYTHING else man made!! There is no need for protein supplements or energy powders or steroids!! or drugs!! or ANYTHING other than daily vitamins and natural foods.
The maximum amount of muscle mass gained in a phenomenal year of body building amounts to such a small amount of protein and nutrients that it would utterly amaze you! It's mostly just hard work on your part to "convince" your central nervous system that it MUST produce more muscle mass - so make absolutely sure to
REST as well as possible!
NEVER work out when your central nervous system is telling you not to - you will only be doing harm - going backwards (and you may become sick from taxing the central nervous system and immune system too much - watch for ANY signs of illness which ALL can be classic symptoms of "over training")!
Learn to listen carefully to each muscle -
never work a sore, aching muscle - and your body as a whole - warmed up muscles shouldn't ache! and already aching muscles can't - and should never - be pushed to the maximum (which is what you NEED to do to build more muscle).
Never train when you don't feel well or if you feel illness coming on!! Rest instead!!
AVOID "OVER TRAINING" like the plague! You force the muscles to do too much work - they fail - now it is your central nervous system that does ALL the work rebuilding the muscular system STRONGER - hopefully while you are FAST ASLEEP!!
If you work the muscles and systems BEFORE they have repaired AND grown - classic "over training" - you LOOSE all that previous work AND also will NOW be too weak to work out properly.
AVOID "OVER TRAINING": ripping down the muscle - and ligaments and tendons and bone marrow - too soon before the nervous system has had enough rest to repair OR build the skeletal-muscular system stronger).
YOU MUST REST WELL TO BUILD THE BODY!!
MUSCLE ONLY GROWS DURING REST!!
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